Let’s begin by answering a simple question: What is exercise?
Exercise is planned and intentional physical activity that raises the heart rate above its normal level and aims to improve physical fitness.
Daily activities such as house cleaning, work tasks, or routine movements are not considered exercise. In addition to our everyday activities, we should adopt a regular exercise routine. Exercise programs vary depending on the individual, age, lifestyle, and personal goals.
The simple answer to why we should exercise is this:
Exercise increases strength and flexibility, improves joint range of motion, reduces fatigue, helps ease joint discomfort, and supports weight loss. In addition, it lowers the risk of stroke, diabetes, Alzheimer’s disease, heart attack, and high blood pressure.
In short, exercise should become a natural part of life for overall health and wellbeing.
BENEFITS OF EXERCISE
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Reduces cardiovascular risk
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Helps prevent depression
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Increases self-confidence
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Improves sleep quality
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Boosts energy levels
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Increases oxygen capacity
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Regulates the digestive system
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Improves kidney blood filtration rate
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Supports weight control
HOW TO BUILD AN EXERCISE HABIT
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Start with light exercises and gradually increase intensity
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Exercise with a friend to stay motivated
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Create a music playlist to boost motivation
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Track your progress to see improvement
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Include movements you enjoy
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Set a specific time and make exercise part of your routine
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Prepare in advance
TYPES OF EXERCISE
AEROBIC EXERCISE
Also known as cardiovascular exercise, aerobic activities involve large muscle groups and are continuous and rhythmic. Oxygen is used continuously, and the heart, lungs, and circulatory system remain active.
Examples:
Brisk walking, dancing, soccer, swimming, rowing, volleyball, basketball, cycling
ANAEROBIC EXERCISE
These exercises require greater strength and focus on building strong, healthy muscles and bones. They involve applying higher levels of force to the muscles.
Examples:
Weightlifting, sprinting, jumping
WHAT DO WARM-UP AND COOL-DOWN MEAN?
Warm-up:
Preparing the body with light exercises before more intense activity.
Cool-down:
Gradually slowing down at the end of exercise to avoid dizziness and muscle soreness instead of stopping abruptly.
HOW DOES EXERCISE AFFECT THE BODY?
During Exercise
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Heart rate increases
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Blood flow accelerates
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Breathing rate increases
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Fat and carbohydrate burning begins
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Energy levels rise
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Oxygen intake increases
2–3 Hours After Exercise
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The immune system begins to strengthen
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Metabolism speeds up
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Blood sugar levels become more balanced (supporting heart and metabolic health)
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You feel more alert and focused
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Sleep quality improves
One Week After Starting Exercise
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Physical endurance increases
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Body composition begins to change
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Immune system strengthens
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Blood pressure becomes more balanced
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Mood improves
Three Months After Regular Exercise
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Heart and lung capacity improve
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Resting heart rate decreases
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You feel less fatigued during daily activities
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Muscle size and strength increase
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Body fat percentage decreases
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Risk of diabetes, heart disease, and certain cancers decreases
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Risk of depression is reduced
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Overall quality of life improves
