Health Benefits of Regular Physical Exercise - Essay Example

? PSYCHOLOGICAL AND PHYSIOLOGICAL BENEFITS OF PHYSICAL EXERCISE Task Task Psychological and Physiological Benefits of Physical Exercise Introduction Regular physical exercise is a vital constituent in the quest for good health. It can be rigorous and dynamic or employ simple techniques such as stretching and breathing workouts. Exercise majorly involves activities such as swimming, running, yoga and bodybuilding. The process engages all parts of the body including the mind and the nerves; thus, allowing free circulation of blood and strengthens the physical muscles. Through exercise, Cardiac complications, such as a heart attack occur less frequently. Physical activity is mainly undertaken to attain and sustain a healthy body weight. Its benefits incorporate a healthy mind, mood and improved general health of an individual. According to Gledhill (2007), the physiological and psychological significance of exercise are relevant to the current society. This is because sedentary lifestyles affect the health of the public leading to increased costs. Moreover, lifestyle diseases that can be prevented such as diabetes, coronary heart diseases and cancers have become frequent. This has amplified the mortality rates. The collective effects of inactive lifestyles, physical inactivity and excessive calorific intake significantly contribute to compromised health state. Furthermore, these trends lead to increased pervasiveness of obesity in developed nations. According to Gledhill (2007 p. 57), scientific evidence indicates that lack of physical exercise is a major risk factor that contributes to mortality rates, age related complications and compromised mental performance. Consequently, physical exercise has both psychological and physiological benefits that improve the overall health of a person (Gledhill 2007). Psychological benefits of exercise The psychological aspects of physical exercise are clear in the affiliation between the body’s physical movements and a person’s mental and emotional health. The biological fitness of a person influences their behaviour and mood. Consequently, an undisputed link exists between physical exercise and the psychological well-being. Psychologically, exercise triggers the release of vital hormones that promote the mental and emotional processes. Gledhill (2007) affirms that physical fitness stimulates the nerves; thus, enhancing glandular secretion. This helps to increase vivacity, speed, aesthetic appeal and physical agility. During exercise, critical endorphin hormones are released in the body (Fox, Biddle, & Boutcher 2002). These natural hormones make one feel energised and optimistic. Moreover, the endorphins block pain creating euphoric feelings in the brain cells. This is necessary for people coping with emotional or physical pain. Endorphins are mainly produced during stressful times; furthermore, they compliment the adrenaline hormones. Therefore, exercises are effective means of maintaining high spirits and motivation because it is a natural anti-depressant (Gledhill 2007). In addition to aiding mental recreation, physical exercise reduces anxiety by boosting a person’s mood (Buckworth & Dishman 2002). It promotes a general wellbeing in all the psychological functioning of an individual. For this reason, therapists employ it as a remedial treatment of anxiety neuroses, depression and mental illnesses (Buckworth & Dishman 2002). Therefore, maintenance of overall fitness is a vital component of promoting self-esteem and self-efficacy among individuals. This is because through exercise, moods are contained; thus, enabling a person to attain their goals efficiently (Fox, Biddle, & Boutcher 2002). Another psychological benefit is the promotion of IQ levels and cognitive alertness in individuals. Regular exercise improves short-term memory that improves fluid intelligence. This process boosts verbal reasoning and mental constructs that are vital in psychological health. Besides, exercise leads to the regeneration of new cells in the brain by facilitating the brains plasticity. Therefore, physical activity is a necessary rejuvenating mechanism that triggers the brains performance and shape. During exercise, the pituitary gland produces testosterone that has physical and psychological advantages. This creates feelings of confidence, ambition and optimism (Buckworth & Dishman 2002). This is because exercise activates the chemistry reactions and structural formations in the brain. Moreover, by toning of muscles, physical confidence and alertness is enhanced. This is socially advantageous because people are more receptive towards persons who appear physically and emotionally composed. Physical exercise reduces premature mortality and lifestyle complications brought about by inactive lifestyles. Moreover, it improves the psychological health, muscles and joints fitness. Regular physical exercise postpones age-related complications in the central nervous system. This is because exercise acts as a catalyst that harmonises the response rates of various reactions in the body. Regular exercise also prevents age related reduction in motor performance (Gledhill 2007). Benefits of physical exercises in depression Depression is the state of feeling helpless and hopeless for a considerable period (Bouchard, Blair & Haskell 2012). People suffering from depression often feel emotionally drained with some exhibiting suicidal feelings. These feelings are normal to all persons. However, some people experience these feelings more consistently than others. Aerobic exercise is helpful to persons suffering from anxiety feelings. This is because regular exercise suppresses these feelings; thus, according depressed persons renewed emotional energy and calming effects. Physical exercise involves activities such as playing, running, swimming, cycling and yoga. These activities make the heart pump faster; therefore, increasing the level of oxygen and sugars intake in the brain. These are vital to memory and concentration. Moreover, they create fun feelings that significantly reduce the feelings of depression. During aerobics, the person feels invigorated; thus, shunning lowly emotions. The hormones that promote calmness are released thus counteracting depressive feelings. Consequently, Physical exercise improves the mood, attitude and perception giving the beneficiary a healthier feeling and personality (Bouchard, Blair & Haskell 2012). Physical exercise helps to reduce worries and mood swings by providing distraction from the busy life. Moreover, they help to burn excess calories giving a leaner and lighter body that makes us feel confident in public and less dejected. It equally promotes self-motivation; thus, enhancing personality development. Furthermore, it allows individuals to take up challenging goals in career and daily interactions. This is because it enhances tolerance, perseverance and discipline that are necessary in all interactions. Through tolerance, one prevents depressing occurrences resulting from sluggishness and lack of alertness (Bouchard, Blair & Haskell 2012). Depression is often caused by feelings of isolation and self-rejection. Most aerobics take place in groups or the natural environment; thus, allowing an individual to meet other people and become comfortable. Moreover, the limited open spaces in developed nations, more swimming clubs, jogging clubs and gym are on the increase; thus, bringing people with diverse needs together. This interaction helps to reduce depression and motivates the participants to pursue the benefits of physical fitness (Fox, Biddle, & Boutcher 2002). In addition, aerobics ensures that one maintains a positive outlook towards life. It gives renewed stamina to carry on daily tasks with less mental and physical strain (Bouchard, Blair & Haskell 2012). Exercise triggers the zeal to learn new skills and promotes the realisation of goals. Exercise causes structural transformations in the brain and chemical responses that transform behaviour and improve coping responses in stressful encounters. Additionally, the process triggers the release of neurotransmitters in the brain. These include the serotonin and the norepinephrin. Inadequate secretion of these hormones results to heightened depression feelings. Accordingly, exercise is instrumental in addressing depression by facilitating the production of these neurotransmitters. Buckworth & Dishman (2002) indicate that exercise is beneficial at the behavioural level because it enables one to overcome self-inefficiency hurdles that may trigger depression. It enables one to set goals and work towards achieving them in result-driven habits. This gives one pride in their accomplishments. Consequently, the increased feelings of energy decrease the depression symptoms by providing practical coping mechanisms. Categorically, physical exercise is beneficial in curbing depression by enhancing self-administration, social acceptability, increased tolerance and muscle strength, decreased medical costs and a positive outlook. Physiological benefits of physical activity Participating in physical activities can result into long-term and short-term physiological benefits. The short-term physiological benefits of physical activities include improved sleep, enhanced regulation of glucose in the body and increased catecholamine activity. However, the long-term benefits generated by physical activities include good performance of the cardiovascular, increased muscular strength, improved flexibility and motion, decreased adiposity and improved status of the lipids. Physical activities lead to physiological benefits because they enhance cardiovascular functions among individuals (Cotton, Ekeroth &Yancy 2008). There is maximum oxygen consumption during physical exercise, which is a very important measure of the cardiovascular fitness. According to the research conducted by U.S doctors, maximal oxygen consumption tends to reduce at a constant rate with advancement in the age. As such, it is vital for older people to participate in physical activities. People who participate in physical activities have improved cardiovascular functions because they experience little or no decline in oxygen consumption. Physical activities also have physiological benefits to old people because they increase the cardiovascular efficiency (Beaulieu 2008). Physical activities are equally vital amongst individuals because they can increase pulmonary functions. According to the research conducted by the U.S doctors, pulmonary efficiency reduces with the increase in age; thus, leading to compromised lung elasticity and compliance. Consequently, aging leads to the occurrence of degenerative changes in the vertebral disc, which affects the thoracic cavity shape; hence, reducing the pulmonary volume. This also reduces the strength and mass of the thoracic muscles therefore affecting the efficiency of pulmonary vessels (Kenney, Wilmore, Costill & Wilmore 2012). This means that exercise is more beneficial to older people compared to young and middle aged individuals. This is because, in young and middle aged people, physical exercises have fewer effects on the vital capacity, expiratory volumes as well as the pulmonary performance. Physical exercise becomes important in the preservation of enough pulmonary function among the older people because it reduces vertebral degeneration rates and increases strengths in the thoracic muscles (Bouchard, Blair & Haskell 2012) People should also participate in physical activities because they lower the blood pressure. The conducted research indicated that over 20 million of the older populations in America have hypertension and instances of systolic and diastolic blood pressure increases at a very high rate as the age advances. According to the exercise training studies, physical activities are beneficial because they reduce systolic and diastolic blood pressure among individuals with hypertension. Therefore, people should consider participating in physical exercises as they have anti-hypertension effects to both older and younger population (Cotton, Ekeroth &Yancy 2008). Physical exercises also affect blood lipids. Aging leads to increase in cholesterol and serum triglycerides, which contributes to major medical problems such as premature development of coronary artery ailments. Therefore, when people with such complications participate in physical exercise, they will have high chances of reducing the level of coronary heart diseases. The exercises are also important because they reduce body fats; hence, reducing the circulation of lipids in the human body. Physical exercises are very beneficial to older people because the muscle strength and endurance lowers with the advancement in age and when such people participate in physical exercise, they get a chance of increasing their muscle strength and endurance. Therefore, it is fundamental for the elderly to devise training programs for them to participate in physical activities to increase their muscle strength. People should also note that muscular strength and endurance brought about by physical exercise is vital because it helps an individual in conducting dissimilar activities on a daily basis (Kenney, Wilmore, Costill & Wilmore 2012). Finally, physical exercise is vital as it increases flexibility among the older population. This is because; aging affects elasticity and compliance of connective tissue hence negatively affecting the flexibility and motion among the older people. It is important to participate in the stretching exercises, because conducted research revealed that exercises entail varying motions and flexibility, which increases ankle, knee joint and lower back flexibility in older people (Cotton, Ekeroth &Yancy 2008). The benefits of physical exercise to the older people Regular physical exercise is vital to health and the functioning of the older people. It has enabled the older people to participate in physical activities because they have realised that such exercises present physiological, socio-cultural and psychological benefits. According to physicians and health care professionals, physical exercise are more beneficial to older people compared to other traditional therapies because they present physical and psychological benefits. Older people should also participate in physical exercise regularly because such exercises have positive effects on the musculoskeletal, cardiovascular, respiratory and endocrine system. In addition, the effect of physical exercise on the mentioned systems brings about health benefits such as lowered risks of premature mortality, reduces the risks of getting coronary heart diseases, hypertension, colon cancer and diabetes (Cotton, Ekeroth &Yancy 2008). Individuals who regularly participate in physical exercises are at a high chance of reducing depression and anxiety; increasing their moods; hence, improving their ability of performing daily tasks. Physical exercise is also important to older people as it brings about immediate and long-term benefits. Some of the immediate benefits of physical activities to the older people include the following. Firstly, it regulates the level of glucose among the older people, stimulates the adrenalin and noradrenalin levels and it leads to improved sleep because physical activities enhances the quality and quantity of sleep among the old people. In addition, physical exercises have long-term benefits to older people as it leads to cardiovascular endurance. Regular physical exercise has a substantial improvement on the cardiovascular functioning. Older people should also participate in the physical exercise as it strengthens the muscle and increase flexibility. Exercises stimulate movement in different motions; hence, preserving and restoring flexibility (Beaulieu 2008, P. 269).Older people who engage in physical activities highly benefits as the exercises help in preventing and postponing the age-associated declines, which affects balance and coordination among the older people. Finally, older people who participates in physical activities increases their velocity of movement as slowness in behaviour is an indicator of advancing in age, and individuals who regularly exercise always delays such age related declines (Bouchard, Blair & Haskell 2012, P. 441). Conclusion Aging characterised by the decline in the functional capacity of most physiological systems of a human being. Therefore, it is vital for individuals to participate in physical activities as they contribute towards physiological, psychological and social cultural benefits. Studies indicate that physical activities are important because they improve the functional ability of individuals together with their health status; hence, lowering the occurrences of diseases. People should also keep in mind that physical activities are not only important to the older people; instead, they are beneficial to the entire members of the society. Consequently, it is paramount for everyone to exercise. Reference List Beaulieu, N. P. 2008. Physical activity and children: new research. New York, Nova Science Publishers. Bouchard, C., Blair, S. N., & Haskell, W. L. 2012.Physical activity and health. Champaign, IL, Human Kinetics Buckworth, J., &Dishman, R. K. 2002.Exercise psychology. Champaign, IL [u.a.], Human Kinetics. Fox, K. Biddle, S. & Boutcher, S. 2002. Physical Activity and Psychological Well-Being. California, CA: Routledge Cotton, R. T., Ekeroth, C. J., &Yancy, H. 2008.Exercise for older adults: ACE's guide for fitness professionals. Champaign, Ill, Human Kinetics. Gledhill, A. 2007. Sport & exercise sciences. Oxford, Heinemann. Kenney, W. L., Wilmore, J. H., Costill, D. L., & Wilmore, j. H. 2012. Physiology of sport and exercise. Champaign, IL, Human Kinetics. Read More