The long term benefit of exercise on children is that it balances mood and behaviour. Exercise helps children to relax, improves sleep and reduces muscular tension. Research shows that one of the best things a person can do when depressed is to force themselves to exercise. There are several ways that anxiety is linked with moods. For example, we may feel irritable as well as anxious, particularly if we have been troubled by physical symptoms such as tiredness and have been worrying excessively. Thirdly, if we have experienced anxiety for a long period of time it can lead to us developing other moods. For example, if anxiety has interfered with us being able to do what we want to do such as working or socialising, it can lead to us feeling depressed. Exercise improves self-confidence which is another short term benefit. One of the reasons many children’s do not attempt an exercise program is because they feel they are not very athletic or coordinated. Once they do physical activity, however, these same individuals discover that they are indeed able to work out successfully: gaining muscle tone and strength, improving their stamina, and improving how they feel emotionally. These revelations are very empowering. It is this increased sense of self confidence and improved sense of well-being that eventually becomes the sustaining force that helps people to continue their exercise program.
Social
The short term benefit of exercise is that children are able to make new friends. Exercising gives people a chance to meet new people and make new friends. Friendships are important in order to help kids grow emotionally and socially. Exercising also allow people t share their feelings since they might with someone that shares the same situation or same interest. Friends can help children celebrate good times and provide support during bad times. Friends prevent loneliness and give children chances to offer needed companionship, too. Friends can also increase other sense of belonging and purpose, boost their happiness, reduce stress, improve their self-worth and encourage others to change or avoid unhealthy lifestyle habits, lack of exercise. Research has found that children who lack friends can suffer from emotional and mental difficulties later in life. In interacting with friends, children learn many social skills, such as how to communicate, cooperate, and solve problems. They develop the ability to think through and negotiate different situations that arise in their relationships. Having friends even affects children's school performance. Children tend to have better attitudes about school and learning when they have friends there. Friends have a powerful influence on a child’s positive school performance and may also help to encourage them, compared to children who lack friends; children with “good” friends have higher self-esteem. They are less likely to be lonely and act more pro socially. They are able to cope with life stresses and normal transitions and are also less victimized by peers. Interestingly, children that have friends of both sexes, as a group, are better adjusted and have greater social skills than children who have only same sex friendships. They learn appropriate social behaviour, how to become a leader, how to follow, fairness and how to win and lose gracefully. Children learn that different friends and different social situations call for different social behaviour and also that not everyone sees things from the same point of view. Their friends have different view and opinions and they learn to respect the viewpoints of others. These positive influences remain with them into adulthood.
The long term benefit of exercise is that it improves their communication and social skills. As children, exercise was what we called “play” and it was done outside with our friends. We have been interacting with other people while we work out it in our childhood. It is only natural for us to make conversation at the gym, join a sports team, or go to a group exercise class to maintain good physical health and tie in a social element. This makes stronger relationships because you meet people that are like you and share the same things. It also gives you an opportunity to meet new people and feel confident about socializing with others. Friends play a significant part in children’s lives because children tend to copy one another, this way they learn how to communicate with each other. As your emotional health and self-esteem improves, your social relations may also improve. You may be more likely to reach out to others due to your increased self-confidence. Also, participating in a sport or aerobics class will introduce you to new people that share a common interest. Meeting others may be the first step toward establishing new friendships and developing a support network. If you are not interested in a team sport, you still may be able to reap the social benefits of exercise by asking an acquaintance to meet you for regular walks, or by meeting people at the local pool or tennis courts. Social skills are a well-known attribute of sports, and socialization is the result. Physical activity allows children to collaborate while competing in a common pastime. Members of a team build special bonds and friendships that can last a lifetime. Social skills are essential in everyday life, yet these skills can be taught effectively through sports. Children begin to develop social skills at a young age from observing and interacting with their parents, siblings, peers and teachers. Failure to assimilate to social situations on a basic level by age 6 can indicate that a child will have difficulty through adulthood, according to studies summarized by AtHealth.com. Social problems early in life can make it difficult for children to make friends, which can then lead to deepening exclusion throughout school. Feelings of acceptance or rejection have a strong impact on children's confidence and happiness that will shape them in their adult lives.
Adolescence
Adolescent is a stage in life when exercise is really important. Teenagers who regularly get exercise are more likely to maintain a healthy weight, less likely to develop certain diseases such as diabbeties etc and more likely to feel good in mind and body. Adolescence is usually defined as the time when children are between the ages of 12 and 18, is often a difficult period. So much is changing for young people, especially their bodies. As their bodies develop and mature, it is important that teens and pre-teens get a healthy amount of exercise. During their teenage years, children undergo tremendous body changes as the process of puberty takes its course. Because of these rapid changes, children often become self-conscious about their appearance and compare themselves negatively to their peers, as well as to cultural and social norms created by advertisers and other adults. As children adjust to the movements and postures required in dance, they begin to get a better sense of their bodies. As they become more comfortable in their own skin, their confidence and self-esteem also improve.
Physical
The short term benefit of exercise for adolescents is that it lowers blood pressure. When you exercise regularly your heart becomes stronger and more efficiently circulate blood. This means the heart doesn’t have to work so hard and it takes less force against your artery walls to circulate oxygenated blood through the body. Being regularly active can reduce your systolic blood pressure by 5 to 10 mm Hg. However, it can take up to 3 months for regular exercise to impact blood pressure levels. Blood pressure is the force required to push blood through the veins and arteries. Normal resting blood pressure is between 110/70 and 120/80. Readings between 125/85 and 140/90 are considered borderline high and readings over 140/90 are considered high blood pressure or hypertension. During aerobic exercise, the heart rate and breathing increase to match the body's increased demand for oxygen. The systolic blood increases, slightly, as the heart rate increases while the diastolic blood pressure stays the same or even drops. These changes in blood pressure and slight and temporary and blood pressure should return to normal once exercise stops. Static exercises, like weight lifting, may cause both the systolic and diastolic pressures to rise as muscle contractions constrict the blood vessels. This rise in pressure is also temporary and should return to normal once the resistance exercises stops. But while exercise does cause a temporary rise in working blood pressure, it actually lowers resting blood pressure. Low blood pressure decreases the chances of heart attack or stroke.
The long term benefit of exercise is that it prevents adolescents from becoming overweight because most teenagers will do activities such as climbing stairs, walking to school morning and swimming. Being overweight can contribute to conditions such as high blood pressure and cholesterol, Type II Diabetes and liver disease. Recent research has shown that warning signs for these conditions can be present in overweight teenagers as young as fifteen. This will bring children to change their lifestyle and will help you burn excess fat, but also help you to stay active. In 2002 16% of 6 to 19 year olds were overweight. Adolescent obesity can cause a number of short term and long term health problem. Obesity puts more weight on the spine and increases pressure on the vertebrae and disks. Adolescents who are unhappy with their weight may also be more likely to develop eating disorders and substance abuse problems. Most cases of adolescent’s obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain. , especially among high school students, is on the rise in the United Kingdom. It is estimated that 25% of teenage girls in the UK are overweight. Lack of physical exercise is a major contributing factor. It can change a person's body shape by building or defining certain muscle groups over time which is what adolescents want. Exercise can also help alter body composition, increasing the ratio of muscle to fat. And most teenagers who exercise regularly feel healthier and more alert. Losing weight is about expending more energy than the amount of calories taken in. Thirty-five hundred calories equals one pound. So by taking in 3,500 calories less than is burned, the result is a one-pound weight loss. Since exercise is a good way of burning energy, it is possible to lose weight by exercise. The body needs enough calories to function properly. Teens often have growth spurts, and may need even more calories. Teens are still growing and will continue to do so throughout the teen years and they need extra energy to fuel the growth.
Mental benefits
The short term benefit of exercise on adolescents is that exercise also helps teenagers to release negative emotions such as anxiety and frustration which allows them to concentrate better in school and perform good giving teen’s better grades. Teenagers who don’t participate in exercise are those who are overweight and so they may have feelings of failure or may face verbal criticism from other teens, affecting their confidence and self esteem. But even if a teen is uncoordinated, overweight or unpopular, exercise can still improve their perspective on self. Even teenagers in situations that can potentially harm self-esteem benefit more when they exercise. One six-week study done by Koniak-Griffin at UCLA (1994) compared pregnant adolescent girls practicing aerobic exercise with those who didn’t. The research concluded that “an aerobic exercise program reduced depressive symptoms as well as improved feelings of self-concept.” Endorphins play a large role in such increased confidence. When physically active, the brain releases endorphins, creating happiness and a euphoric feeling. Of course, as adolescents, being involved in a group activity not only gives them a sense of belonging, but also helps them forget their worries. Exercise has even proven to prevent psychological and physical illnesses in teenagers. In return, those with greater levels of confidence are more willing and eager to participate in exercise on a regular basis. If they are sure of their skills, willingness to use those skills increases. But those with low self-esteem tend to either under-eat or over-eat and avoid exercise. Self-esteem is a term used to describe your feelings about your own worth and importance when compared to other people. Children may develop negative feelings in this area, especially when they have significant weight problems. Participation in regular exercise helps boost self-esteem and improve psychological health in both normal-weight and obese children.
The long term healthier life or relieves stress, stress is an every day occurrence for most teenagers. Teenagers have exams to stress about, deadlines to keep, rush hour traffic to negotiate etc. A simple program of regular exercise is the best way to reduce stress related health problems. Exercise can even eliminate some of the so called "internal" causes of stress, which are related to one's frame of mind and outlook on life. Exercise essentially burns away the chemicals like cortisol and norepinephrine that cause stress in teenagers. At the same time, energetic exercise releases endorphins into the system. Endorphins are morphine-like hormones that are responsible for the feeling of delight, or well being that distance runners get from running. Other chemicals like dopamine and serotonin are also released in the brain during exercise. Together, these give a feeling of safety and security that contributes to off-setting some of the "internal" causes of stress, such as uncertainty, pessimism and negative self-talk. Exercise needs to be regular to be beneficial. Exercise needs to be part of a daily routine. Exercise will reduce stress and reducing stress can increase productivity. Since exercise reduces stress chemically, it can also have a meditative effect during sustained cardiovascular work outs. Teenagers having a run on the treadmill can relax and clear their mind. Clearing the mind allows teenagers to solve problems and situations easily. Regular exercise also impacts on the way you feel about yourself. For example, if clothes fit teenagers comfortably and their body is toned due to regular exercise, they feel good about themselves. If they feel good about themselves, their self confidence is given a boost and stress due to feelings of lack is reduced as a result. It will not only make them healthier but regular exercise will also cut down on stress and anxiety.
Social
The short term benefit of exercise for teenagers is socialising, which is known way to help prevent mild to moderate depression. Another psychosocial benefit of regular exercise is the potential to interact socially. For example in school, Group workouts in the gyms or sports teams offer the most opportunities to socialize and meet new people. Some teenagers are uncomfortable with working in groups, so they can still have the opportunity to meet new people simply by taking a walk in your neighbourhood or park. Sports participation can help teenagers develop social skills that will benefit them throughout their entire lives. They learn to interact not only with other teenagers their age, but also with older individuals in their coaches and sports officials. Teenagers learn leadership skills, team-building skills and communication skills that will help them in school, their future career and personal relationships. Participation in sports can have a huge positive impact on a teenager's self-esteem and confidence. Teenagers who participate in sports get praise and encouragement from coaches and parents, which help to build self-confidence. They also learn to trust in their own abilities and push themselves. Constructive criticism is also a major part of sports participation, and young athletes learn to accept such criticism and use it to their benefit. A teen’s level of self confidence is another short term benefit of physical activity that can affect their performance at school, ability to make friends and capacity to take risks. This makes stronger relationships because you’re meeting people that are like you and sharing the same things. Exercising with another person can help motivate you and make your workouts more interesting. Find someone who is dependable and that you like to be with to go to the gym together, run on weekends with or even go out for a bike ride. When you join a gym or an exercise class you interact with different people and increase your social circle. You get away from your daily routine and a change of place and the environment uplifts your mood. This will make you feel more secure and learn much more about human relationships.
The long term benefit of exercise for adolescents is that it improves their communication skills. Relating with people and being able to work in large groups inadvertently develops one’s communications skills. Communication is an important part of everyday life. Social skills are a human’s basic need, and our ability to function well is extremely affected by the relationships we keep because the ways in which we choose to interact with others largely determines the quality of those relationships, it's important to communicate purposefully. Effective communication improves most areas of your life. With family and friends, communication can help you develop closer relationships. However, like any skill, communication requires practice and even some training. All you need is a group or partner to work with. Socialisation is an active process of learning and social development that occurs as people interact with one another and form ideas about who they are and make decisions about their goals and behaviour. Socialisation is “the process by which a human being beginning at infancy acquires the habits, beliefs, and accumulated knowledge of society through education and training for adult status,” according to Merriam-Webster. Research suggests sports play both a positive and negative role in socialization, not only between young athletes and their peer group, but also between children and adults. Research also indicates that sports play differing roles in socialization for boys and girls. If adolescents are able to communicate then they will be able to make more future relationships a lot easier as they have more experience of how to interact with others which will benefit them later in life when they are getting a job.
Adults
Men
Physical
The short term benefit of exercise for men is that it helps their muscle become stronger. Strength training is a way for them to meet the recommended minimum of 30 minutes of moderate-intensity physical activity each day. Strength training helps men to burn extra calories, build strong muscles, bones, and joints, and improve their physical functioning. If adults do not use their muscles they will shrink so muscular strength is necessary to perform fundamental movements of everyday life: lifting their children; carrying shopping bags, even standing. Whereas endurance (stamina) is necessary to continue to walk or carry shopping bags without becoming tired. Both are essential in order to maintain mobility and functionality, particularly in adulthood. Without them strong muscles people cannot live an independent life. Resistance exercises improve muscular strength and endurance. Exercising has a lot of very obvious benefits to the physical health of adults. Having a well defined body often leads to being more confident and comfortable. It also benefits many men at work. Stronger muscles are especially important for men who have physically exhaustive jobs which involve a lot of lifting and moving of heavy objects. By being relatively muscular, a man is able to complete their day at work or at home far more easily because it means he has more energy. The most specific way in which exercise builds muscle is that it physically breaks down and damages the muscle. The human body is designed to repair any part which is damaged, and in many cases it is designed to not only repair that part but to make it better in order to prevent the damage from occurring again. This applies to muscles along with a number of other key components of the body. Each time an adult tears down their muscles through intensive exercise their body repairs it, this makes it stronger. This is done to prevent it from being damaged again as a result of performing similar lifting. Another way in which exercise builds muscle is that it helps to improve blood flow. This improved blood flow allows a greater amount of oxygen to get to the muscles which helps them to re-grow faster, and stronger. This also has the benefit of reducing the fatigue which is felt after a hard workout or just a hard day at work.
The long term benefit of exercise on men is that it prevents them from cancer and cardiovascular disease. “Men and women who take regular exercise are less likely to die from cancer than those who do none”, The Daily Telegraph reports. It said that a study of more than 40,000 men between 45 and 79 found that those who walked or cycled at least 30 minutes a day were 34% less likely to die from cancer. The Daily Mail reported that although this level of exercise only reduced the risk of developing the disease by 5%, a more intensive programme of between an hour and 90 minutes a day was associated with a 16% lower chance of developing cancer. Regular physical exercise helps improve the immune system, and this strengthened immune system can stop cancer from happening or getting worse. Even incorporating simple exercises into your daily life, such as walking and cycling to get around, can reduce the chances of intestinal cancer, which is a very deadly and common form of this disease. Lung cancer is one of the more common forms of cancer experienced by British. Researches estimated that in 2007 alone 203,536 men and women in the United Kingdom were diagnosed with lung cancer. Exercise in one of the most important factors in keeping your lungs healthy. As men exercise the need for energy increases throughout the body, to meet these energy needs, large amounts of oxygen are required for the reactions that create energy. In order for enough oxygen to enter the bloodstream the breathing rate must increase to pull oxygen from the surrounding air. This increase in breathing rate, as well as the deeper breathing strengthens the lungs over time, increasing their overall health. Healthier lungs provide you with a greater defence against lung cancer. Exercise also benefits your immune system, which is an integral part of fighting off the development of lung cancer. Regular exercise creates these benefits by strengthening your overall immune response to cancer cell development.
Mental
The short term benefits of exercise on men are that it increases self esteem and confidence and also decreases stress and anxiety. Physically, weightlifting can make them stronger, leaner, more muscular and fitter, but it can also benefit them emotionally. Weight training can significantly improve their physical appearance, which for many adults provides a huge emotional lift. If they are unhappy about their weight, whether they think they are too fat, or too skinny, then weightlifting can change that. It can make them happier about their appearance, and more positive and hopeful in general. When training, they also develop confidence by challenging themselves to lift heavy weights, or by pushing themselves, which can carry over to their confidence levels. Endorphins are chemicals released from the brain, which stimulate feelings of happiness, joy or excitement. Often, they are released when we are happy, such as when laughing, or after periods of stress, like weightlifting, as a way of relieving the stress. When they finish a weightlifting session, they may feel happy, relaxed, and proud of the work they have accomplished due to the release of endorphins. There is evidence recognized by the Mental Health Foundation that exercise is an effective treatment for depression. Exercise is always a positive thing for adults to do and it banishes negative feelings leaving them feeling better. Psychologically, exercise causes a boost in self-esteem, and makes them feel positive about their body. When you have taken some exercise you have feelings of success as well as a break from the other aspects of life.
The long term benefit of exercise on men is that it promotes better sleep; regular exercise helps adults to fall asleep faster and into a more deep sleep. Sleep is brought on by chemicals released in your body which are a by-product of your body burning sugar for fuel during the day. The more sugar you burn through exercise and physical activity, the more of these chemicals are released, therefore helping adults sleep better and deeper. When adults are well-rested, their concentration, productivity and mood are greatly enhanced. Adults get to sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, studies concluded. Everyone's body temperature naturally goes up slightly in the daytime and back down at night, reaching its low just before dawn. Decreasing body temperature seems to be activating, signalling the body that it's time to sleep. Energetic exercises temporarily raise the body’s temperature. Twenty or thirty minutes of aerobic exercise is sufficient to keep the body’s temperature at its highest level for a period of four to five hours, after which it drops lower than if they hadn't exercised. This lower body temperature is what helps adults sleep better. So if adults exercise five to six hours before going to bed, they will be attempting to sleep at the same time their temperature is beginning to go down.
Social
The short term benefit of exercise for adults is that it allows adults to make new friends or tighten existing relationships with others. Exercise classes or going for a run with a friend makes adults feel better than working out alone. Performing exercises with others gives men the chances to socialize regularly. This can be beneficial for those who may be lonely or for those who are too busy to incorporate regular, positive socialization in their daily life. This environment can also offer support and encouragement in performing exercises and increase their friend base for activities outside the exercise classroom.
The long term benefit of exercise for men is that improves the way they react with other people and how they interact with others. As adults join fitness groups or meet people at the gym, they learn when and how to start a conversation with them or someone might ask them for help or might need something so they would have to speak to them in order to help them or give them something. From this point they might ask something else which them talking.
Pregnancy
Women who exercise usually have a better pregnancy, in terms of being more comfortable physically and healthier for the duration of the pregnancy and afterwards. Often, they are able to tolerate the stress and pain of labour better and sometimes they don't require as many medicines during labour. Exercise in pregnancy has many . It improves your muscle tone, strength and endurance. The more active and fit the woman are during pregnancy, the easier it will be for them to adapt to their changing shape and weight gain. It will also help them to cope with and get back into shape after the birth.
Physical
The short term benefit of aerobic exercise is that it allows the mother to bear extra weight. During pregnancy, women gain weight to support their growing baby, but they also may gain more than you should. Exercising can prevent unnecessary weight gain. However, regular exercise during pregnancy offers a collection of benefits aside from the prevention of fat gathering. Another short term benefit is that being fit and exercising throughout your pregnancy can give them the stamina they need to birth their baby. Exercising will give them practice regulating their breathing and prepares them for their physical demands that accompany them with their labour. Strong abdominal muscles can help with pushing, stretching can help you feel comfortable in various labour positions and strong arms and legs will assist them in stimulating themselves throughout the process. Yoga is a type of exercise that facilitates flexibility; Flexibility plays a large role in the birth process. Yoga enables them to remain flexible during pregnancy, which will help their muscles to be prepared for the birthing process when they go into labour and can help their body recover from the birth. Stretching is another type of exercise that can be particularly useful for later ease in labour and delivery.
The long term benefit of exercise is that it relieves back pain during pregnancy. Low back pain is very common during pregnancy; in order for it to get better it needs to be active. Women can prevent back pain during pregnancy by doing stretching exercises. Regular exercise can help to manage low back pain. While stretching is an effective physical activity for management of back pain during pregnancy, aerobic exercise can also help alleviate pain. When you keep your body active with exercise, you strengthen your body's core muscles -- including your back muscles that work so hard to support that ballooning belly. Regular aerobic exercise also helps to burn off some of the extra calories you're consuming from the candy bars, french fries, pickles and ice cream or whatever else you're craving. Burning these calories helps to prevent unnecessary weight gain during pregnancy, which can help to alleviate back pain and pressure.
Mental
Exercising for women especially pregnant women is really beneficial as Women carry many responsibilities including their career, taking care of family and making time for themselves, so they are likely to have the feelings of stress, anxiety and even depression. The same endorphins that help them feel more relaxed can also elevate their mood to help them feel happier. Having babies and hormonal changes can make you gain weight. Exercising on a daily basis can help you burn calories, which can contribute to better self- esteem. The short term benefit of exercise is it manages stress and reduces tiredness. Yoga is the most commonly known type of exercise that can help a person stay centred and relieve stress. This is especially important during pregnancy when both mom and baby should remain stress free at all times. Yoga exercises the body and mind at the same time - with a focus on their breath, posture, and technique, helping them to take their mind off other worries. When the mind is truly focused, it exists in the present moment, clear and free of distracting thoughts. Yoga relieves tension; some pregnant women experience a great amount of stress. This stress leads to great amounts of tension in your body, particularly in your muscles such as your back and neck. Yoga can help relieve this stress and keep them calm. Another short term benefit of exercise for pregnant women is that they get better sleep. Most women have some trouble sleeping through the night by the end of their pregnancies. Exercising on a regular basis (and making sure it's at least three hours before you go to bed) will help you work off excess energy and will tire you enough to lull you into a deeper, more restful snooze.
The long term benefit of exercise for pregnant women is that it boosts their confidence. Exercise boosts their confidence because they are surrounded by other mothers who are in the same situation as them, leaving them with some confidence. When they exercise, their body produces endorphins, a chemical released in their brain that combats stress and pain, and provides mood enhancement and a sense of well-being. In fact, studies have shown that consistent physical activity protects one against depression and stress. Adults at some point in their lives, experience a lack of self-confidence. A lack of self-confidence can lead to increased anxiety or depression, disorders that can be improved upon through exercise. Running, lifting weights or attending fitness classes at their local gym are all good options for adults because it gives them a chance to express their feelings to someone else that is going through the same situation as them or take a break from any problems. Pregnancy exercises help pregnant mothers to experience happier, healthier pregnancies. Exercising during pregnancy is good for baby as well as the mother.
Social
The short term benefit of exercise on adults is that it boosts their confidence. When you exercise, your body produces endorphins, a chemical released in your brain that combats stress and pain, and provides mood enhancement and a sense of well-being. In fact, studies have shown that consistent physical activity protects against depression. Adults at some point in their lives, experience a lack of self-confidence. A lack of self-confidence can lead to increased anxiety or depression, disorders that can be improved upon through exercise. Running, lifting weights or attending fitness classes at their local gym are all good options for adults. Pregnancy exercises help pregnant mothers to experience happier, healthier pregnancies. Exercising during pregnancy is good for baby as well as the mother.
The long term benefit of exercise on pregnant women is that it allows them to get to know how to become a mother when they are surrounded by other pregnant women. Exercise helps prepare them for childbirth. Some studies suggest that the fitness level of the mother can result in a shorter labour, fewer medical interventions, and less exhaustion during labour. Being in shape will not decrease the pain, but it definitely will help give you the endurance needed to get through labour. These friends can help to provide the support systems for you because they are in the same experience as you. This gives you all the chance to chat and discuss about babies, you can exchange information and talk about issues pregnant women have to deal with such as how to take care of the baby etc, pregnancy exercises and how to have a generally healthy pregnancy.
Elderly
As people get older, they become frailer and their bodies become weak and vulnerable to injury and diseases. Exercise is vital at any age, but as people grow older, changes set in that make exercise even more crucial. Conditions that typically develop with aging can be delayed when people stay active. Studies say that physical activity can even extend life expectancy. As you grow older, leading an active lifestyle is more important than ever. Regular exercise can help boost your energy, maintain your independence, and manage the symptoms of any illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body—it’s also good for your mind, mood, and memory. In order for old people improve health, they are recommended At least 150 minutes (2 hours and 30 minutes) of such as cycling or fast walking every week, and on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Physical
The short term benefit of exercise for the elderly is that it increases bone strength. When people grow older, bones can become brittle and the muscles shorten. An elderly person can lose the balance and coordination that they have had their entire lives. Staying active helps them to keep their body flexible. Stretching routines will lengthen muscle tissue and help prevent wasting and shortening. Exercise can reduce incidents of arthritis and osteoporosis by increasing bone density and joint range of motion. Researches shows that exercise may help build and maintain bone density at any age. Studies have seen bone density increase by doing regular resistance exercises, such as lifting weights, two or three times a week according to the age. This type of weight-bearing exercise appears to stimulate bone formation and retain calcium in the bones that are bearing the load. The force of muscles pulling against bones stimulates this bone-building process. So any exercise that places force on a bone will strengthen that bone. Exercises to increase bone density are a highly effective way of building up your bones. Bone is formed after a stress has been placed upon it. After a mechanical load, such as the extra weight applied when performing the squat exercise, has been applied to the bone, bone cells migrate to the stressed area, and begin the process of laying down new bone. The bone cells manufacture and secrete proteins, mainly collagen, which is deposited in between the bone cells to increase bone strength in that area. These proteins eventually mineralize, giving bone its characteristic rigidity.
The long term benefit of exercise for the elderly is that it prevents them from falling or breaking any of their body parts. Low bone density can increase the chance of bone fractures after a fall, particularly in older women. Pregnancy and menopause can both significantly decrease the density of a woman's bones as well. Many people with low bone density believe that exercise increases their chances of a fracture. Exercises involving strength training using weight machines, free weights and resistance bands can help increase muscle strength and bone density in the upper spine and arms but it has to be age-related. Strength training exercises help improve bone density must load the bone along its length. Elderly with a low existing physical fitness level may begin by using unweighted exercises, and then move to doing the same exercises with weights. Impact exercise, such as jumping, running, walking or climbing stairs, can also put weight on the bone and encourage it to become denser. Another short term benefit of exercise on the elderly is that it prevents Stroke, which is the third-leading cause of death in the UK, killing over 137,000 people in 2006, according to the British heart foundation. It's also a leading cause of chronic disability. A lack of cardiovascular fitness contributes significantly to stroke. However, regular exercise and maintaining an active lifestyle helps modify cardiovascular risk factors and lowers the risk of stroke for elderly.
Mental
The short term benefit of Exercise is that it often improves sleep in the elderly. Sleep is one of the most important and often neglected elements of a healthy lifestyle. Studies indicate that individuals who are already engaged in exercise and healthy living can improve the quality of their sleep, even if the science behind it isn’t completely understood. The benefits of better sleep will filter back into your daily life and improve focus, alertness and concentration. Getting enough sleep provides significant mental and physical health benefits, from improving your mood and memory function to contributing to weight management, says the National Sleep Foundation. Although exercise revs up your metabolism, boosts alertness and gives you energy, a well-timed workout may also help you get a good night's sleep. To reap the sleep-boosting benefits of physical activity, it's important to make exercise a regular part of your routine. Exercise boosts the mood and self-confidence of elderly is also another short term benefit. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself. Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise enhances your physical abilities, which may translate into improving your self-confidence. Enhancing your physical abilities helps you develop a more positive perception of yourself. You may gain a sense of achievement and pride from losing weight or improving muscle tone. Self-confidence provides a powerful benefit from physical exercise, because it helps you fight depression, anxiety and other mental problems associated with low self-esteem.
The long term benefit of exercise is that it helps relaxation, for example yoga is a type of exercise that helps to calm the mind and the body. Yoga is really good for adults because yoga improves breathing, clears the mind, relaxes the body and allows adults to get to know how to control their breath; deep breathing relieves stress and anxiety due to its physiological effect on the nervous system. Breathing slowly and mindfully activates the hypothalamus, connected to the pituitary gland in the brain, to send out neurohormones that inhibit stress-producing hormones and trigger a relaxation response in the body. The hypothalamus links the nervous system to the endocrine system, which secretes the hormones that regulate all activities throughout the body. Yoga has different poses for different purposes so the relaxation pose is the corpse pose which is called savasana which lasts for five to ten minutes. While this enforced relaxation can be difficult at first, eventually it serves the purpose of a total release for both body and mind. Savasana transitions adults back into the world feeling refreshed. is a type of yoga that is a practice that offers an opportunity for a longer, deeper period of relaxation and an introduction to meditation, which can also be a great stress reducer.
Social
The short term benefit of exercise for the elderly is that they get the chance to socialise and prevent boredom. Boredom leads to emotional feelings such as feelings of worthlessness, feeling that life is no longer worth living, feelings of intense restlessness and feeling unloved or uncared about so elderly should be encouraged to do activities which involve interacting with others. Socialising allows old people to share their feelings. Researches revealed that 75% of attendees felt more optimistic and cheerful having joined the group.
The long term benefit of exercise for the elderly is that they gain more social skills. Socialising can help elderly people to avoid isolation, depression and enhance their emotional well-being. There are numerous ways of socialising or enjoying the companionship of other people and these include volunteering and participating in physical activity groups.
Include three clearly labelled diagrams to show the physical effects of exercise on the individual’s health
Respiratory system
How the respiratory system works?
The key function of the respiratory system is to supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body, this is done through breathing. When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the respiratory system's means of getting oxygen to the blood. Respiration is achieved through the mouth, nose, trachea, lungs, and diaphragm. Oxygen enters the respiratory system through the mouth and the nose. The oxygen then passes through the larynx (where speech sounds are produced), the trachea is a tube that enters the chest cavity, the trachea then splits into two smaller tubes called the bronchi. Each bronchus then divides again forming the bronchial tubes, this leads directly into the lungs where they divide into many smaller tubes which connect to tiny sacs called alveoli. The average adult's lungs contain about 600 million of these spongy, air-filled sacs which are surrounded by capillaries. The inhaled oxygen passes into the alveoli and then diffuses through the capillaries into the arterial blood. Meanwhile, the waste-rich blood from the veins releases its carbon dioxide into the alveoli. The carbon dioxide follows the same path out of the lungs when you exhale. The job of the diaphragm is to help pump the carbon dioxide out of the lungs and pull the oxygen into the lungs. As the diaphragm contracts and relaxes, breathing takes place.
How exercise affects the respiratory system?
When we exercise more oxygen is needed by the working muscles and more carbon dioxide must be removed from the muscles, as a result our rate of breathing increases; we increase the depth of our breathing, up to our vital capacity; we increase the blood flow through the lungs; we increase the oxygen taken up and used by the body. Oxygen used during exercise can be twenty times a person’s normal oxygen uptake. During exercise the muscles increase energy production, and carbon dioxide is a toxic by product of energy production. Rising carbon dioxide levels stimulate chemoreceptors, which regulate respiratory activity by stimulating respiratory centers in the brain. Elevated carbon dioxide levels during exercise trigger the chemoreceptor reflex, which speeds up respiration. During accelerated respiration, the lungs absorb carbon dioxide through small sacs, called alveoli, and we expel the toxic gas each time we exhale during exercise. The respiratory system works hard to balance the amount of oxygen and carbon dioxide in the body. During exercise the respiratory system increases the amount of oxygen take in, and the amount delivered to working tissues in the body. Oxygen demands increase during exercise, because your muscles produce energy from oxygen in your blood. Therefore, more blood flows to working muscles during exercise. Oxygen intake also helps prevent overheating as temperature rises in your muscles during exercise. Your lungs capture oxygen each time you inhale, and deliver it to working muscles through your blood vessels.
Cardiovascular system
How the cardiovascular system works?
The cardiovascular system includes the heart and the blood vessels. The heart pumps blood and delivers it throughout the body. Arteries carry blood filled with nutrients away from the heart to all parts of the body. Eventually arteries divide into smaller arterioles and then into even smaller capillaries, the smallest of all blood vessels. One arteriole can serve a hundred capillaries. Here, in every tissue of every organ, blood's work is done when it gives up what the cells need and takes away the waste products that they don't need. Capillaries then join together to form small veins, which flow into larger main veins and these, deliver deoxygenated blood back to the heart. Back at the heart, the veins enter a special vessel, called the pulmonary arteries, into the wall at right side of the heart. It flows along the pulmonary arteries to the lungs to collect oxygen, and then back to the heart's left side to begin its journey around the body again.
How exercise affects the cardiovascular system?
Exercising can affect the cardiovascular system in many different ways depending on the health status of the person and the type of exercise that is being done. Aerobic training can be viewed as an endurance workout that can lead to functional and dimensional changes in the cardiovascular system. When we perform regular physical activity our lungs will progressively grow stronger. As our endurance increases through exercise, our body begins to transfer larger quantities of oxygen to our muscles. For this to be accomplished, the type of exercise you engage in must involve the use of our large muscle such as our leg muscles.
Skeletal system
How does the skeletal system work?
The skeletal system works to support your body. Without your skeletal frame, you would be unable to move. The skeletal system offers protection, support, blood cell formation, stores minerals and energy and aids movement. Bones are made of connective tissue. Their surfaces are covered with special cells made of calcium compounds. This is what gives the bones their structure and strength. Inside the bones, there are cells that contain fibres and ground substance. As the cells develop, the calcium compounds inside crystallize. This creates bones: able to withstand great pressure and strength without breaking. Calcium and phosphorus are stored within your bones. Interestingly, the skeletal system is that in spite of its strength and ability to support, the tissue within bones is very light. Our skeletons comprise only about 18 percent of our body weight.
How exercise affects the skeletal system?
The skeletal system consists of the bones, ligaments that connect bones to other bones and cartilage that protects the bones from wear and tear. Exercises such as push ups, sit-ups and even aerobic exercises like running all benefit the skeletal muscles by strengthening the fibres of the muscle tissue, which increases both, the size of the muscle, the strength and the support of the body. Aerobic and strength training exercises burn calories, which helps you lose weight or maintain a healthy weight. Carrying around excess weight on your body places additional stress on the joints, which can increase your risk for joint pain or joint diseases such as osteoarthritis which mostly happens in the elderly. Exercise, especially strength training, places stress on the bones, which causes the body to react by increasing the overall density of the bones being affected. These strengthening benefits can start at an early age; this is why the Disease Control and Prevention centre recommends that children take part in jumping exercise activities such as jump rope at least three days a week to help create strong bones. Exercise also can reduce the risk for certain diseases and health problems that can negatively affect both your muscles and your bones. Strength training is cited as a way to reduce the risks of developing the bone disease osteoporosis. The strengthening of muscle and bones can also reduce the risks of age-related problems later in life such as the reduction of muscle mass and strength, or injuries and broken bones from falling.