Physical activity is any activity that may increase an individual’s energy expenditive above their resting level; also known as their Basal Metabolic Rate (BMR). This can consist of anything that involves moving around, for example, walking the dog, jogging, playing a sport or exercising competitively or for leisure. Undertaking regular physical activity at even a moderate intensity can reduce the risk of life-threatening disease, as well as reducing the presence of mental health related conditions such as stress.
In the UK, The Department of Health recommends that each person do at least thirty minutes of moderate exercise at least five days a week to make contributions to good health. This is a minimum level and can be completed in short burts of activity, which can be more achievable for some people depending on their daily routine. This amount of exercise can be increased to be more appropriate for people that are at risk of weight gain and associated diseases according to Loughborough University.
For the most effective health benefits of exercise, individuals should vary the training methods they carry out as far as their abilities allow them. This could include a mix of moderate exercise such as brisk walking or cycling, vigorous exercise such as running or swimming and strength training such as bodyweight exercises and lifting weights. This variety is a proven way of reducing the risk of many health complications such as Type 2 Diabetes and Coronary Heart Disease (CHD).
The cognitive benefits of physical activity are also very significant. Physical activity can reduce anxiety and depression. When stress affects the brain, the rest of the body feels this stress too, so when you exercise, the feel-good factor is translated throughout the body around the muscles and to the brain. When serotonin, also referred to as the happy hormone, is released due to physical activity, this relieves stress and reduces tension on the muscles, including the heart; this is how keeping on top of stress and participating in regular exercise can help to reduce the risk of heart disease. It can also improve self-esteem and body image; for if a person sees results and looks better, they are likely to feel better about themselves.
In relation to the long term benefits and adaptions from physical activity, the following changes which do not meet the eye but instead are present from within, are made; regular exercise can help regulate blood pressure through weight maintenance and reduction of stress, exercise enhances the process of dissolving fibrin which is a major component in blood clotting and finally, regular exercise improves the body’s ability to distribute blood due to exercise resulting in cardiac hypetrophy (strengthening of the heart).
Despite the extensive list of benefits that occur from regular participation in physical activity, like anything, it is possible to over-do – there is an optimum level that each individual must discover for themselves. Over-engagement can lead to muscle imbalances due to lack of recovery time, overtraining can lead to fatigue, decline in performance and illness and overuse injuries can occue as a result of repetitive movements on muscles, joints and tendons without adequate rest. Rest and recovery is just as important as training!
Below is a list of Chronic Exercise Adaptions (benefits which should occur in an individual who has participated in regular exercise for at least eight weeks:
- Resting heart rate decreases (bradycardia) as a sign of improved fitness levels.
- Endurance training increases the number of capillaries we have in the body (known as capillarisation) furthermore improving blood flow.
- Exercise increases red blood cell production; red blood cells contain haemoglobin, a protein which helps carry oxygen from the lungs to the rest of the body and returns carbon dioxide to the lungs to be exhaled.
- Blood lowers its viscosity (thickness) meaning blood will flow more easily.
- Stroke Volume increases; the heart’s walls are thicker, therefore can contract with more force, pumping out more blood per beat.
- The respiratory system deals with taking oxygen into the body and removing waste products more efficiently.
- In relation to breathing rate; respiratory rate is reduced when resting and at sub-maximal exercise meaning the body has the potential to train harder.