Physically Exercising Your Body

Frankly, I do not know what an exercise is until I was sent to school at the age of 6.

It is called physical exercise or PE. Physically exercising your body is medicine that delivers immense health benefits.

Monday, Wednesday and Friday are PE days; and we have special design clothes for this. One physical exercise I learn that ever stay with me is the wheel barrow with a partner.

In later years after leaving grammar school, I make something good out of it into a swimming lesson. I also learn few plyometrics or jump training lessons here.

Perhaps, the exercises in my primary school days are usually aimed at sporting events. And so, I was moderately good in running events and playing football.

At the age of 15, I was entering secondary grammar school. Same days of the week Monday, Wednesday and Friday are schedule PE days.

All students had to take part in the workouts. There in grammar school I learn the jumping jack, squat, and the press up and down. Jogging is more regular here and as the season of sports draw near, we take it further into cross country racing in preparation for marathon.

I was made to understand that in all the workouts, we are building a strong and sturdy body. And so we are told to execute the workouts correctly and seriously.

Physical Activities

Physical activities are domestic chore or economic task that is carried out daily. As a house wife, you may be chopping some vegetables to prepare a nice and delicious meal to your family now. This task is a physical activity. Your husband may be washing the car and re-arranging both the living and sitting room. This also is a physical activity. The children are returning from the play ground or from school, and will be taking the stir to get to you. Still another physical activity is involved.

A wood worker or a mechanic is engaged in an economic labor. The level of muscular movement with the arm is physical activities and not an exercise. The level of condition in doing all these thing are not calculated scientifically. So these are not true exercises when compared to the merits that can be obtained from doing physical exercises.  But there are means of keeping the body vigorous so to speak.

True physical exercises help enhanced physical activities and physical fitness.

Running can be regard as an extension of jogging exercise. So are sprint, dash and marathon. Playing football, tennis, basketball and other sporting games for leisure is an extension exercise.

Importance Of Physical Exercises

·        Builds and develops a strong and healthy body and immune system

·        And as such, wards of a cold or virus attack

·        Develops strong bones and prevent osteoporosis on the onset of middle age

·        It conditioned the body to perform well in a physical sporting activity like running or sprint at a higher level

·        Increases the heart rate, and so

·        Develop and strengthen the lung and heart,

·        Carry digested food nutrients and oxygen all over the body

·        Develops cardio fitness level

·        And hence, prevent heart related diseases like high blood pressure and diabetes mellitus

·        Develops tendons, ligaments, cartilages, joints and the range of movement in the joints

·        And so, strengthen bones and muscles

·        better mental health and mood into old age

·        prevent falls in older persons by adjusting the body to balance well by jogging

·        Develops relaxation and thus a nice sleeping habit is assured

·        Increased the life span by 15 years or more according to the latest research

·        Exercise and physical activities can help control a person weight

·        Helps prevent some cancers, breast cancer and colon cancer specific

·        And much more that I am unable to tell all in this writing like improving the sex drive and the sex act in both men and women when done moderately.

What Is A Physical Exercise

If you think physical activities are the same as a physical exercise, you may be highly disappointed.

What divide physical exercise from physical activity is the conditioning involved. A sprinter needs training at various levels to prepare well. Some of the training may involve weight lifting along with barbell and dumb bell. This will help build strength and endurance. Do such training necessary for you to chop your vegetables? That is hardly the case.

Physical exercises are exercises that conditioned you to apply strength endurance training and fitness tests in sporting and games. At the same time it develops your body immensely.

Physical exercises further improve health and wellness.

It is regard as a medicine that can be administer to patients like the medication of drugs now.

Now if you have a problem with the leg or knee joints, you may go rehabilitation of the joints just with exercise with a train physical therapist. You can get better here than with just drugs. This is just one in many of the best part of physically exercising the body.

10 Minutes Only

To begin your exercise, you only need a minimum of 5 minutes and a maximum of 10 minutes as a beginner. In addition, you need to find out from a good doctor your cardio fitness level for the exercise program. You can then later increase the time limit to 45 minutes.

If you have not been exercising for over a year, begin by taking a short walk round a football field or similar distance.

This is just 100 yards or 90 meters. You can make this out by walking some part or all the way to walk. It will prepare you well to a jogging event later.

I regularly talk a walk. I walk half way or all the way to walk because the distance is less than half mile. Skipping rope, press up and down, and jumping jack are a form of exercise that builds strong bones.

Start Stretching

I incorporate stretching into all my exercise routines. It is much better I stretch than not to do any exercise. So, I always stretch before doing any one exercise workout. I also stretch after doing jogging exercises. You may wonder why this is so.

Stretching will benefit you in many ways before and after doing any exercise. It will lengthen and make your muscles supple. Your joints become easily lubricate with synovial fluids; and the range of movement ROM in every joint is greatly increased. It further raised the heart rate.

For example, after jogging for a mile and back, you will get muscular pains and tension if you do not stretch. Stretching will let go of any muscle pain.

I think in some cases, like as we can see in later stories, you can do well without an exercise just by stretching and rushing into the bathroom and then go to work or that event. There is much good in doing so than nothing.

I stretch before and after my exercises. They are too much to gain from the stretching workout.

Like as in exercise, I take only 10 to 15 minutes to carry out my stretching routines.

Types Of Exercises

In this page, I will briefly describe some exercises that are common and will meet your daily health needs after some practice. Some of us are so familiar with them, and being inactive make us forget all.

1.     Flexibility: this will stretch and lengthen your muscles. It is a must before and after doing any aerobic or anaerobic exercises. You can take a short cut to avoid aerobic by doing flexibility exercises if you are short of time. I do so quite often and it keeps me in good health. It targets your joints to be flexible and keeps your muscles supple. For those who do not have the time to do either aerobic or anaerobic exercises, stretching exercise can rejuvenated your body, keep one fit and healthy for years.

2.     Aerobic: this exercise is associated with the big muscles of the body. Deep breathing and an increase in the blood circulation round the body, plus the ability to carry on any other activity characterize aerobic exercise. Walking, swimming, bicycling and slow leisurely running or jogging is aerobic exercises. It targets the health of the heart and lungs. Now, let’s say you are jogging or cycling with a partner. You both can talk with one another. You discuss, you joke and you both still have the strength to carry on. It means you both are cardio fit, and your cardiovascular endurance seems better or excellent. Walking or brisk walking is an excellent form of aerobic exercise.

3.     Anaerobic: this has to do with strength and resistance training. It helps to firm, strengthen and tone your muscles. It can also improve the strength of bones, balance and coordination. Weight lifting is the best known example. But it is costly to buy weight bearing tools. Some anaerobic exercise like isometrics will not cost you a cent or penny. You only need the floor or wall of your sitting room for executing them.

I combine three of these exercises during any of my major workouts.

Moderation

Moderation is all that is need to reap many of the health benefits of exercise.

Vigorous or strenuous exercise will break your body down. But if you do it vigorous for a very limited timing of a minute or two,  good for you. Exercising vigorously for 30 minutes is bad. No health benefit is got from this.

This page is only an introduction to all the posts I will make on physical exercises.

My first post will be stretching exercise. Get ready for it.

And welcome to the world of physical exercise.

To your good health!

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stretching before an exercise lose the joints and lengthen the muscles

Miebakagh57 (Miebakagh Fibereima} Copy right 2016.

References:

https://www.nim.nih.gov/medicineplus/exerciseandphysicalfitness.html

http://familydoctor.org/familydoctor.en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html

http://www.exerciseismedicine.org/

https://en.wikipedia.org/Wiki/Physical_exercise

Three Physical Activities That You Can Do Without Part2

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This is part two of our story. Enjoy.

Walking

Walk is very easy. Nearly every person can walk. Exception is the physical challenged ones in the leg or hip. Even a slight deformation like inequality in the length of the leg can enable a person to walk.

Many a person will not like to walk a short distance. Because transportation is cheap, you paid a small fare. You get to your address within 10 minutes so to speak.

But do you know that you can walk ¼ of a mile within 20 minutes?

A brisk walk can cut down the time to 10 minutes.

I am not saying that you should not drive your car or take a taxi, a bus, to such a small distance if time is not on your side.

But make walking a part of your physical activity.

Walking will benefit you more than cycling.

Now, take a brief walk round a football field or a law tennis court if it is nearby.

Or else, take a brief brisk walk round the country side and enjoy the natural scenery.

I remember my second daughter getting up to walk. In fact she showcased it so well that it was a thrill to me and others.

A brisk walk includes taking a wide stride and swinging the hands that do some good to the shoulder as well as the chest.

Take a good look at competition walking or Olympic meet. See how the competitors move their body. Even the neck is brought into vital play. Your entire body will benefit from a brisk walk.

The immerse benefits you get from walking as an activity included:

Your legs become stronger. The muscles of the thigh and ankles become well develop and coordinate.

Your hip bone becomes strong. It is the hip bone that supports the upper part of the body.

Walking as an exercise increased the heart beat. The rate of breathing in and out increases and thus, the lung is supply with more oxygen and blood. This eliminated waste matters like carbon dioxide from the body.

More benefits that you derived from walking include increased energy output.

Your digestive system will work well and digested your food well. After two hours or more of taking a meal, a short walk round the country side will impact more health and nutrient benefit to the body.

Start walking. Coordinate it into your exercise plan. Make a sound plan to walk round a school compound, a church yard or a short street to and from in the morning before taking your bath and going to work.

Or you do it in the evening before watching that streaming video on scream.

You can wear anything you like to go for a walk. But avoid bikinis.

A pair of tennis shoes with a short and T-Shirt or a jogging jersey is idea.

In actual reality, you can wear any comfortable clothing that suits you for a walk.

Jogging

Jogging or slow running befits personal health. It is a world in itself. Welcome. Its many and varied benefits surpass other running activities.

I jog regularly once in the week. I jog ¼ of a mile because I have other bodily activities like swimming incorporated into my weekly exercise routine or experience.

On the last Friday or Saturday of the month, I jog a mile.

It takes me at least 60 minutes because I go briskly and slowly.

You should learn to make jogging into your exercise plan.

As an example, I scheduled Mondays for jumping jack, press ups and downs and push and pull, etc. These are exercise that I and you can do in the living room.

Wednesdays are more of a body building. On Thursdays, I find time to relax my nerves and muscles on the river. In other words, I go swimming.

My friend, I do not know about you.

How you plan your physical activities is up to you. It is at your convenience.

Jogging will benefit you more if you go slowly and briskly, provide you jog more than half a mile in the week. But begin with ¼ of a mile or less. This loss the joints and muscles of the legs, tights, hips, and so on.

Otherwise, you may feel very uncomfortable with joint and muscle pains, including the chest and heart pains.

Remember a sound physical activity do not give pain to the body. It brings with it sound health benefits.

Here I recalled the first time I jog more than a mile in preparation for a local cross country marathon. Although I made it, I feel pain all over my body, especially the ankles, legs, muscles, joints and had a hard time finding my breath.

I went to see my doctor for medication. Prescription including pain killer were prescribed for me. I got some relief. I never has venture so again without some warming ups before any form of bodily exercise.

Do not jog if you cannot take a short walk.

The risks are heavy on the negative side.

It can result in heart failure in some cases.

It can end in fainting and or mental disturbances. In one cross country race, one runner fainted and kept shouting “Olotu, Oloto, take time.” Olotu was my History teacher. Whether the runner had a grudge against him, I do not know. He was taken to hospital and given a syringe shut, and became calm.

I have seen it happen more than once.

Try jogging for only ¼ of a mile or less to begin with. This will prepare you well for the next level.

I prefer to go jogging early in the morning. Some prefer the evening when the over head sun sink in the horizon.

Whatever your preferences, jog morning or evening, once or twice in the week.

A fat person can use jogging to reduce weight, while a thin person can use this tool to build strength and stamina.

Provide this is done twice a day morning and evening; and twice in the week. One should schedule certain day say Tuesdays and Thursdays on a regular basis for these actions or the plan to loss weigh will be a failure.

What gains do you get from jogging apart from losing weight as mention above?

Transportation of blood and food nutrients all over the body is assured. Digested food material including oxygen is distributed freely round the body.

It reduced educed cholesterol in the blood. Unwanted cholesterol and fat in the body is breaks down or it is burnt and oxidized to release energy for other bodily activities.

Jogging builds stronger bones. Jogging is more powerful than walking. The more you jog regularly, the stronger and more powerful your bones become. Osteoporosis is thus eliminated.

Jogging brings with it the benefit of mental alertness. Jogging will enable you to be more mental alert. You think straight and positive.

It reduced heart disease. Heart related disease like diabetes, high blood pressure are done away with. Your heart beat will become regular, and hence, low blood pressure is eliminated.

Jogging induces relaxation. After a jogging session, you can rest well and relax.

Think of a good outfit to go for a jogging. A pair of tennis shoes with soaks is okay.

Wear a long sleeve jersey with matching trousers. Your jogging suit should be comfortable. This will keep your body warm and prevent a cold seizure if you are jogging early morning.

Shorts are idea for jogging in the evening if the weather is hot or rather warm. Otherwise, wear a long sleeve jersey with a trouser and matching pair of tennis shoe as said above.

The story so far can be useless if we do not think about food to eat.

Have a well balanced meal including fruits and vegetables two hours before attempting any of these activities.

Tip: do not do any of the exercise immediately after taking a meal. If you go swimming straightaway after a meal, you are likely to be drowned in the water, no matter how good you can swim. So take plenty of time at most two hours to rest before major exercise.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015.

Sound Physical Activities

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Miebakagh

A sound physical activity is part of good healthy living.

It means how you move your body like walking, running, taking a stroll, jogging and swimming. 

It includes climbing a stair or playing a game of soccer, tennis or baseball.

All forms of sports and aerobics are sound physical activities.

It is tired along with nutrition. You can eat all the best foods rich in carbohydrates, fats and proteins, but good health may still evade you if you do not get active.

Why? Our body needs to be strong to digest and absorb these nutrients.

Activities like jogging, for example makes your blood flow all over your body and carried digested food nutrients along with it.

Nursing mothers massaging a baby arms, shoulders, legs, back tells you that the babe’s body need to be develop for sound health benefit.

Sound physical activity comes in various forms.

Whether you are handicap or not, you should have two or three physical activity to keep your body strong and vigorous.

How serious physical handicap you are is not a barrier. Just consult your physician for advice.

Your activity should be from moderated to vigorous or both.

The center for disease control has good advice for this.

Visit the link here http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Copy and paste it into your internet browser.

 For just only 30 minutes a day, less or more, you can build up a strong healthy body that is a negative to chronic diseases and other common ill health like the common cold.

It pays to be physical active regularly.

Remember that peoples who exercise or indulged in vigorous to moderate physical activities like swimming and jogging other than house hold chores like washing the car or chopping woods or climbing the stairs do not easily contact a cold virus or the cold.

In other words, an active body always resists a cold virus and symptoms.

It should not be a daily venture. Just two or three days in the week is all that it takes to do some of the activities.

This is not asking much. The best thing about this is that you can do any of the aerobic exercises at your convenience, even in your living room.

Exercises like press-ups and downs, pull and push, he jumping jack, the plank, etc builds your body muscles in a wonderful way. It even gives it a good tune up.

Just pick two or three days in the week for this. This should be a regular exercise if you have to get the best benefit from it.

 That said, a baby lying on its back in a happy mood and kicking its legs and stretching its arms suggests the child is doing an activity to develop his/her body.

On close note, it is a style of swimming which the child use to turn here and there while in its mother’s womb.

Many will agree with this statement. Babes are fond of waters.

 Schedule Your Exercise: For example, I schedule my exercise Mondays, Wednesdays and Fridays. This is at my convenience and time. 10 -15 minutes is what it takes me indoors.

But I jog a mile on the last Saturday of the month.

You can begin with just only 10 minutes and this is not bad at all for beginning. It is much better if you maintain this 10 minutes regularly on the set days.

When I am not getting involved in doing the press-ups and downs, I swim in the river Mondays, Wednesdays and Fridays even on a Tuesday.

 I get the same benefits as if I am doing the press-ups and downs.

By swimming, you stretch your arms and kick your legs in the water to move. There is much gain to get in swimming.

Benefits Of Swimming

• Swimming regularly will improve coordination, balance and good posture.
• It will keep your heart rate up and  takes off some stress of your body.
• Swimming tones the muscles.
• It coordinates fitness and endurance.
• Swimming is a all round body workout as all the muscles of the body are called into play.

Your body relaxed against the water that absorbed your tension.

Swimming is one of the best natural exercises like walking, jogging and running that build a strong and healthy body.

Begin to cultivate a habit to do some physical activities weekly, two or three times in the week.

Vigorous Physical Activities

This includes running/jogging, brisk walking, swimming and aerobic. Cycling, playing sports games like baseball, soccer, tennis and badminton benefits.

Dancing your time away is a good physical activity as seen in aerobic dancing.

In fact, any sporting activity that maintain blood circulation and breathing, keeps the body strong and healthy is good.

I do not recommend violent sports like kick boxing and wrestling that wounds, maim and kills; because not every person can take part in such an activity.

These are not real physical activities. They come under one word fight. You can take that in the moderate form and then build up your activity later, say in a week time.

 Health Benefits

Sound physical activities develop the major muscles of the body. The muscles of the leg, hip, back, abdomen and chest; shoulder and arm are affected positively.

The jumping lack, the press ups and downs and push and pull can make strong these muscles. This is not a body building task but a simple means to keep the body in good sharp, fit and healthy.

Jogging and running develops the thigh and leg muscles. Jogging regularly 30 minutes a day increases the heart beat and push your blood all over your body. This will carry much essential food nutrients all over the body.

You can increase your jogging time to 1 hour in the week.

Swimming in the open water and in a swimming pool will make your leg and arm muscles strong.

I am a good jogger and swimmer. It keeps me fit and alert. I jog in my living room if I cannot do it outside during a heavy thunderstorm and heavy rainfall.

Swimming in the open water is fine provided you live near a riverbank or sea side.

More Health Benefit

I will only sum up these briefly.

• It increases longevity. Jogging regularly will increase your life span by 15 years. This is a medical fact.

• You will feel much better about yourself.

• You get less worry or chance of getting depressed.

• You can relax well and sleep well.

• You will eat your meal well and it will be properly digested and absorbed.

• Your muscles and bones become strong.

• You get the chance to burn undesirable body fats and lose weight or tone your muscles.

• Less risk of heart diseases, high blood pressure and stroke.

 • Physical activity of any form release tension in the mind and body, and promotes relaxation.

• You will think better and the saying a healthy mind in a healthy body becomes a reality in your life too.

 • You stay youthful and energetic even into old age provide you doing it regularly.

• A single activity like swimming or the jumping jack alone will make the muscles of the arm, shoulder, chest, heart and hips, and legs strong.

Tips For Staying Active

• Do some gardening or go fishing by hulling net into the river.

• You can briskly walk up and down the football field or the neighborhood.

• Wash the car or clean the house. • Mend the broken furniture in the home if you can do it.

 • Walk to work and back sometimes for the fun of staying healthy if the distance is less than a mile.

• Have something light to eat before any vigorous or moderate activity and rest for an hour before rushing into it.

I mentioned above that a nursing mother massage her baby’s body to tone it strong.

Do you recalled that while in school you are required to take an active role in scheduled exercise? 

But now that we are grown up and have left school, most of us do not bother again about stretching and kicking like the horse.

But we will welcome a horseback ride to see the country side or for fun!

We turn on the TV and sat for hours to watch a show. We put a disc in the player and sat down for the streaming entertainment for hours!

We get inactive here.

We end up with one ailment or two; perhaps a stiff back or a tensed joint.

Plan an activity that tone your body muscles today.

Then, get to watch that streaming entertainment show.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copy right 2014-2015