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Benefits of Physical Activities


In my previous blog, I explained the difference between health and fitness. This blog will detail the importance of physical activities and the role it plays in maintaining a good lifestyle.

As per ACSM (American College of Sports and Medicine) guidelines, a person must be involved in some sort of physical activity at least 3 days a week. The benefits of physical activities are divided into three categories i.e. Physical, Mental and Social benefits.

1. Physical Benefits of Exercising

  • Keep Away From Hypokinetic Medical Conditions
    This is one of the major benefits for a person who is involved in physical activities. Hypokinetic Condition arises from the complications of leading a sedentary lifestyle. This condition includes Cardiovascular Diseases, Obesity, Lower Back Pain Syndrome, Type II Diabetes, Hypertension, etc.
  • Increases Basal Metabolic Rate
    If you are regularly involved in some kind of a physical activity, it increases your Basal Metabolic Rate (BMR). BMR refers to the minimum amount of energy in the form of calories that our body requires to complete its normal functions such as breathing, breaking down foods, heart and brain functioning
  • Joint Mobility & Flexibility
    Regular physical activity improves your joint mobility and flexibility
  • Boost the Immune System
    Regular and frequent exercising helps boost the immune system. Exercises flush out bacteria from the system and lungs. This, in turn, helps us avoid the chances of catching a cold, flu, or other viral infections. Exercise temporarily increases the body temperature which in turn may prevent bacterial growth
  • Improve Bone Density
    Bone density refers to the amount of mineral matter per square centimeters of the bones. Physical activities improve bone density. If bone density improves, there is less chances of osteoporosis and fractures
  • Better Body Composition
    Body Composition is used to describe the percentage of fats, muscles, bones and the water in the body. If we say better body composition, it means more muscles and less fats, good bone weight and desired water level
  • Anti-Aging Agent
    Proper and regular physical activities targeting the basic components of fitness will result in a stronger heart, good bone density and increase in muscles. As a result, it will work as an anti-aging agent. As your body functions effectively well, your life expectancy increases
  • Increases HDL Levels
    Regular cardio exercises increase HDL levels. This is because cardio training helps supply oxygenated blood to the working muscle and that makes the heart stronger and helps in smooth blood flow
  • Low Risk of Heart Attack & Stroke
    Exercise helps strengthen the heart and the cardiovascular system. It improves blood circulation and lowers the risk of heart attack and strokes

2. Mental Benefits of Physical Activity

  • Release Endorphins
    It’s no surprise that physical activities help us improve our mood. This is primarily because of the release of chemicals known as endorphins. They not only create a feeling of happiness but sometimes, even euphoria
  • It’s a Great Stress Buster!
    Any physical activity is a great stress buster. It not only reduces physical stress but mental stress as well!
  • Remedy for Insomnia
    Regular involvement in an exercise is a medication alternative to improve sleep. It is a known remedy for chronic insomnia
  • Improves Memory and Brain Power
    Proper physical activities help sharpen memory and build the ability to learn new things. Being active everyday rapidly increases your brainpower!
  • Exercise Boosts Confidence
    Your body changes when you are active. Once you begin noticing the changes, you become more positive, productive and confident in yourself. It’s safe to say that exercise can boost your confidence!
  • Control or Elimination of Bad Addictions or Habits
    When we exercise regularly, our brain releases dopamine which is critically important in rewards and motivation. We experience happiness when Dopamine is released. Unfortunately, the same chemical is released while consuming alcohol, drugs, while having sex and also while eating junk food. It is easier to quit bad habits if you get your dopamine fix for the day while working out!

3. Social Benefits of Physical Activity

  • Improves Social Relationships
    A person who works out experiences good emotional health, is confident and this in turn improves his/her social relationships
  • Develop New Contacts
    Participating in sports or group fitness activities helps you meet new people. This opens an avenue of opportunities from friendships to business and you get to meet and surround yourself with like-minded individuals
  • Increase Productivity and Efficiency
    We have already established that being active helps your increase your brain function. It helps you  stay alert and focused at work which results in efficiency and you’re naturally more productive! Physical activities help you think and act smartly!
  • Reduce the Generation Gap
    As an active participant in a fitness group, a sports activity or even if you’re prepping/participating in a marathon, you enter a world where you meet people from all walks of life. You will meet like-minded people from different backgrounds and different age groups. You will begin to realize that age really doesn’t matter when you’re fit!

The most important aspect of being physically active is that you save a lot of money on medications and in some cases even a surgery. Given all the benefits, isn’t it better to spend time and money on exercise? Don’t forget that being healthy and active is an investment in life itself! 

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Understanding Health and Fitness


We often speak and hear about health and fitness. In recent times, both these words have become a part of people’s daily lingo. How many of us actually know the meaning of these words? Is it just a fad to talk about health and fitness?

Truth be told, health and fitness have totally different meanings and concepts. Let us try to understand the terms ‘Health and Fitness’.

What is Health?

Health refers to the absence of disease. It indicates that all the systems in the body, be it the Central Nerves System, Cardiovascular System, Respiratory System or any other systems are working perfectly and together. According to the World Health Organisation (WHO), health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

What is Fitness?

Fitness refers to the degree of body functioning and ability of the body to handle physical demands. If the body is functioning more effectively and efficiently, it indicates greater or higher level of fitness. Any physical activity strenuous or non-strenuous requires one to have some basic fitness. Climbing stairs also requires a certain level of fitness.

Involving yourself in physical activities can bring about some basic level of fitness. Physical activity is defined as any bodily movement produced by the skeletal muscles that required energy expenditures. Physical exercise is as important as food and sleep.

When we don’t use the organs of our body, our body responds by saying, “Use it or lose it”. Leading a sedentary lifestyle leads to hypokinetic complications. Proper and regular exercise result in amazing physical, mental and emotional benefits.

To take up any physical activity, you need to set a goal as per your requirement and the way your body responds. Ensure that you are not just focusing on fitness but on the health aspect as well before setting a goal.

Tomorrow, let’s discuss the Benefits of Physical Activities. Stay tuned!

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Best Foods for Pregnant Women

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During pregnancy body goes through many changes which include physiological, hormonal-both physical as well as emotional changes. It is extremely important to focus on the right food intake. The requirement of Macronutrients (Protein, Carbohydrates, Fats, water) Micronutrients (vitamins and minerals)

Eggs

Eggs are one of the best foods during pregnancy. It consist essential nutrients. Pregnant woman can get good amount of protein with essential amino acids, essential fats, Vitamins like A, D and some B complex, Minerals like zinc, selenium  which are required for pregnancy.

Fat Free Milk

Milk contains calcium as well as vitamin A and D. During pregnancy body requires more calcium. The requirement is almost two times more as compared to regular intake. Instead of regular milk, non fat skimmed milk will be good option.

Cereals

Whole grain cereals in the breakfast are one of the best choices during the pregnancy. Whole grain cereals are rich in complex carbohydrates as well as directory fibres. Complex carbohydrates absorbed slowly and directory fibres improve the digestion. It will help to improve the mood.


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Oatmeal

Oatmeal is one of the best sources for good amount of complex carbohydrates, folic acid and Iron as well as directory Fibres. Regular intake of Oatmeal controls the cholesterol levels, and blood pressure.

Bananas

Bananas are rich source of potassium. It is also one of the best sources for Vitamin B6, Vitamin C as well as fibre. Regular intake of Banana will help to lower the blood pressure, help to produce red blood cells, lower the stress levels and many more benefits


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A pregnant woman can improve her nutritional intake with the above mentioned foods intake as these will help in keeping the Mom and the baby healthy during pregnancy.

 

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Anaerobic Or Aerobic which is better for fat loss

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Most people when they indulge any kind of outdoor or exercising activities they primarily are focused only on fat loss. To achieve maximum fat loss many just indulge in cardio training such as running, brisk walking or jogging. In my career as a trainer I have also come across many of the bodybuilders who want to achieve fat loss only through weight training and neglect cardio as well as flexibility training.

I would like to elaborate the type of the training and its benefits for fat loss.

Weight Training or anaerobic activity

Weight lifting or weight training normally comes under anaerobic type of the activity where in oxygen is not present and this type of training helps to achieve an after burn effect. This is also known as the EPOC effect. (Exercise Post Oxygen Consumption). The acronym EPOC itself elaborates the after burn concept. Oxygen in reality is consumed more after the exercise. In short it means that burning more calories after workout and also helps to burn maximum fats in minimum duration.

Cardiovascular Training or Aerobic Activity  

Any activity performed for more than 2 minutes with low, moderate or high intensity is known as cardiovascular training. This training includes running, Jogging, Swimming, aerobics etc. Cardio training is supported by oxygen therefore also known as aerobic activity. Cardio exercises helps in strengthening the heart, lowering stress and recovering the muscle tissues

Major fat loss is achieved when we follow interval training. The simple example of interval training is 1 minute of fast run and 2 minutes of slow run. It’s all about the high and low intensity.

We can also go for HIIT (High Intensity of Interval Training) for example 20 to 30 seconds of Sprinting and 10 to 20 seconds of slow running. This type of training also helps the EPOC effect. To burn maximum fats we need to apply both anaerobic and aerobic method.

I can say both types of training go hand in hand and support each other. If we are targeting only anaerobic activity like body conditioning or weights it will definitely improve the muscular fitness but will not help in strengthening the heart. And neglecting cardio workout will result in poor heart, less recovery of the muscles, and increase the stress levels.

If we target only the cardiovascular exercises then we will lose the muscular fitness. We will lose most of the weight in muscles and not fats. By neglecting Muscular fitness we will also invite many issues like knee pain or others.

My advice as a full time trainer and coach is that both type of exercises are important for fat loss and to maintain or improve the muscle mass. Apart from fat loss these exercises help to improve our heart condition and are applicable in all weather. These exercises can be performed by any normal person, athletes or body builders. Degree of both the modes may be different but required by all.

Thus focus on both type of training to achieve maximum fat loss.

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