Our bodies are designed for a variety of physical activity. The body adapts to become efficient at performing any physical activity the we regularly subject our bodies to, in a variety of ways:

• Muscle become stronger;
• Joints and muscles become more flexible;
• Muscle groups can become highly skilled at specific movements;
• Lung volume expands and oxygen transfer becomes more effective;
• Heart becomes stronger and pumps more efficiently;
• Energy transfer improves which enhances total body stamina and endurance.
• Conditioned bodies are capable of being on the move all day long.

Physical activity is built into the body's blueprint for health. There are 3 main types of physical activity included in our blueprint for health:

• Aerobic activity
• Toning and strength training
• Stretching and flexibility

Each type of physical activity has health supporting benefits. Let's explore each type of physical activity and benefits associated with each one.

AEROBIC ACTIVITY HELPS THE BRAIN WORK BETTER

1. Increases blood flow and oxygen to the brain;
2. Increases creativity;
3. Increases problem solving abilities;
4. Improves memory;
5. Increases alertness and ability to think clearly;
6. Increases ability to concentrate.

AEROBIC ACTIVITY HELPS KEEP BONES & MUSCLES STRONG

1. Increases muscle strength and endurance (can keep moving longer without getting tired);
2. Increases flexibility and coordination;
3. Strengthens bones.

AEROBIC ACTIVITY IMPROVES HEART & LUNG FUNCTION

1. Strengthens heart muscle and improves heart function;
2. Decreases blood pressure;
3. Increases lung volume and improves lung function;
4. Increases blood supply & oxygen throughout the body;
5. Decreases cholesterol and triglyceride levels and increases HDL (good cholesterol).

AEROBIC ACTIVITY HELPS YOU STAY HEALTHY

1. Helps body heal quicker from injury or illness;
2. Helps you stay healthy during cold and flu season by stimulating your immune system;
3. Helps food digest better and prevents constipation;
4. Makes you want healthier food to eat to support your active body;
5. Improves quality of sleep so you feel more rested and energized.
6. Helps skin to be healthier and clearer;
7. Decreases risk of heart disease, diabetes, and cancer.

AEROBIC ACTIVITY HELPS YOU FEEL HAPPIER AND RELAXED

1. Helps you have a brighter outlook and think more positive thoughts about yourself, your life and others;
2. Uplifts emotions and stabilizes mood swings;
3. Natural release from bad feelings, anxiety and anger;
4. Increases self-acceptance and self-image;
5. Increases self-esteem and self-confidence;
6. Helps relieve mild to moderate depression;
7. Improves your ability to handle stress.

Resistance training that builds muscle bulk in addition to strength, is accomplished with weightlifting. Weight lifters use weights like dumbbells or barbells or weight machines to increase strength and muscle size. This is accomplished with heavier weights the fatigue muscles within 6 to 10 reptations per set.

Resistance training that focuses on toning muscles, increases muscle endurance, strength, and develops lean physique. There are several types of exercises you can do to accomplish toning:

• Bodyweight exercises uses your own body weight to exercise, such as push-ups, pull-ups, sit-ups, lunges, squats, and abdominal crunches. These types of exercises are also called calisthenics.
• Pilates primarily increase core muscle tone, which include abdominal, back and buttocks.
• Lifting light weights and performing 30 or more repetitions per set will tone muscles.

 

TONING AND STRENGTH TRAINING PRODUCE MULTIPLE HEALTH BENEFITS

1. Bone density - Strength training can increase bone density and reduce the risk of osteoporosis.
2. Weight management - Strength training can help you lose weight or manage your weight by increasing your metabolism.
3. Chronic disease management - Strength training can help reduce the symptoms of chronic conditions like arthritis, heart disease, and diabetes.
4. Injury prevention - Strength training can improve your balance and flexibility, which can help you avoid falls and injuries.
5. Improved range of motion - Strength training can improve your range of motion, which can help you move more easily.
6. Improved posture - Strength training can help you develop good posture and relieve back pain.
7. Better sleep - Strength training can help you fall asleep faster and stay asleep longer.
8. Improved mood - Strength training can boost your mood and self-confidence.
9. Better energy levels - Strength training can increase your energy levels.
10. Improved thinking skills - Some research suggests that strength training can improve thinking and learning skills. Mass of large muscle groups correlate with amount of brain tissue in mature people
11. Improved organ health - strength training can improve the health of your organs.

The most common types of stretching are static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching:

• Static stretching is the most common type, involving slowly moving a muscle to its stretched position and holding it for a sustained period (usually 30 seconds or more) until a mild tension is felt; this is often done as a cool-down after exercise.
• Dynamic stretching involves active movements that take a joint through its full range of motion without holding a position, typically used as a warm-up before exercise to prepare muscles for activity.
• Proprioceptive neuromuscular facilitation (PNF Stretching) is a technique that involves contracting a muscle before stretching it, often using a partner to provide resistance, resulting in deeper stretching.

Activities like yoga and Pilates also significantly improve flexibility by engaging multiple muscle groups through controlled movements.

 

Here are several keys to stretching safely and getting maximum results:

• Always warm up your muscles before stretching to prevent injury.
• Stretching should be pain-free. Only stretch to a point of mild discomfort. Stop if you feel sharp pain.
• Focus on major muscle groups. Target areas like hamstrings, quads, calves, shoulders, and lower back.
• Consistency is the key to getting reaping positive results. Practice flexibility exercises most every day for optimal benefits.

 

HEALTH BENEFITS OF STRETCHING AND FLEXIBILITY EXERCISES

1. Injury prevention - By lengthening muscles and improving joint mobility, stretching can help prevent muscle strains and pulls, which are common causes of injuries during physical activity.
2. Enhanced performance - Greater flexibility allows for a wider range of motion, which can improve performance in sports and other physical activities.
3. Pain reduction - Regular stretching can help alleviate muscle tightness and stiffness, which can lead to reduced aches and pains in the body.

4 - Improved posture - Flexible muscles help maintain proper alignment, leading to better posture.

5. Better coordination and balance - Stretching can improve neuromuscular coordination, which contributes to better balance and stability, and reduces falls.
6. Stress relief - Stretching can promote relaxation and reduce stress levels by calming the nervous system.
7. Increased blood flow - When muscles are stretched, blood circulation improves, delivering more oxygen and nutrients to the muscles.
8. Functional ability - Good flexibility is important for performing everyday tasks like reaching, bending, and lifting.

1. Consult your doctor

• Before starting any new exercise program, it's always best to consult with your primary care provider (PCP), particularly if you have a pre-existing medical condition, a history of heart disease, or are a smoker.
• Your doctor can help you determine the appropriate type and intensity of exercise based on your medical history and current health status.
• They can also advise you on potential risks or limitations and ensure that the program is safe and effective in the long run. 

2. Assess your current fitness level

• Understanding your current fitness level will help you set realistic goals and avoid overexertion.
• You can assess your aerobic fitness (e.g., how long it takes to walk or run a certain distance), muscular fitness (e.g., how many pushups you can do), flexibility, and body composition (e.g., waist circumference or BMI). 

3. Choose the right exercises

• Find activities you enjoy, as this will increase your motivation and make it easier to stick with your routine.
• Incorporate a variety of activities to target different muscle groups and reduce the risk of overuse injuries.
• Consider exercises that combine cardiovascular, strength, and flexibility training

• • Cardiovascular activities like walking, swimming, cycling, or dancing can help improve endurance and heart health.

• • Strength training with bodyweight exercises like squats, lunges, and push-ups can build lean muscle mass and boost metabolism.

• • Flexibility exercises like stretching or yoga can improve mobility and reduce muscle soreness and stiffness. 

4. Start slow and gradually progress

• Begin with low-impact activities at a moderate intensity, such as brisk walking, and gradually increase the frequency, intensity, and duration as your fitness improves.
• Aim to increase your activity level by no more than 10% per week to avoid injury and burnout.
• Remember that consistency is key, and small, incremental changes over time will lead to significant improvements. 

5. Master proper form and technique

• Focus on maintaining good posture and joint alignment throughout each exercise.
• Use a full range of motion without extending beyond your natural limits.
• Prioritize quality over quantity; it's better to perform fewer repetitions with correct form than to rush through many with poor technique. 

6. Warm up and cool down

• Begin each workout with a warm-up of 5-10 minutes of light cardio and dynamic stretching to prepare your body for the activity and reduce the risk of injury.
• End each workout with a cool-down of low-intensity exercise and static stretching to gradually lower your heart rate, promote recovery, and improve flexibility. 

7. Listen to your body and avoid overdoing it

• Don't push through pain or discomfort; it's your body's signal to slow down or stop.
• Allow for adequate rest and recovery between workouts, as this is when your muscles repair and strengthen.
• If you experience sharp pain, swelling, deformity, or persistent pain, consult your doctor. 

8. Consider incorporating rest and recovery into your routine

• Aim for at least one full rest day per week to allow your muscles to recover.
• Ensure you get enough sleep (7-9 hours per night) to support muscle repair and cognitive function.
• On rest days or during recovery periods, consider low-intensity activities like walking or stretching to keep your body moving without overexertion. 

By following these guidelines and listening to your body, you can create a safe, effective, and sustainable exercise program that will help you achieve your fitness goals and enjoy a healthier, more active life.