Benefits of exercise and its impacts on human body.

Introduction:

       All those activities that keep a person stable ,healthy and active by physically and mentally is called exercise.

Exercise of routine.

What is Cardio exercise?

It is a type of exercise which improve heart and lung health is called  cardio exercise. In this type of exercise heart and lungs both  directly include because both organs openly coordinates for the purpose of blood pumping and blood oxigination respectively. If we perform any activity only specific for heart it will also improve the health of lungs same condition will happen if we perform any activity specific for lung it will defineatly improve the health of heart because the blood in heart  needs oxigination before leaving the heart and approaching the body and cell for this purpose it move toward lungs for oxigination and from lung oxiginate blood move toward heart thereafter it will approach whole body. The exercise that we will perform for any specific organ any of them automatically improve the health of another.

These are those cardio exercises they improve both heart and lungs health.

1. Walking

  Walking is a cardio  exercise which increase blood circulation to core body, muscle and every cell. because when we walk our body require more energy to overcome this requirement our heart pump more and more blood. During waliking colestrol of our body burn which was harmful for us with non burning condition. Walking also low blood pressure.one. Minimum five running days each contain  thirty minutes  running is the best.

In walking around ~170 calories of fat burns within the above mentioned time.

2. running

Same thing of walking  will be considered in running because both are same both here is the difference  that walking need less  energy and less benefit as compared to running but running require higher energy and  higher benefits. One thing walking is less intense than running there is minimum chance to get injured in walking in running case the chance for getting injured is high. Walking is more recommendable for patient and running is perfect for healthy one. Minimum five days walking  each contain  thirty minutes  running is the best.

In running almost ~350 calories of fat burns within the above mentioned time.

3. Jogging

Jogging is the type of running and walking but the difference is, it is slower than running but faster then running. It has same benefits such like running and walking but in jogging the rate of fat burn is the highest because in jogging  the rate of heart is constant due to this consistency the fat also burn in constant rate.

Twenty to thirty five minutes jogging is recommended for normal health.

In jogging almost  ~280 calories of fat burns within the above mentioned time. 

4.skipping rope 

 It has also same benefits like running, walking and jogging but it is more safe than mentioned above.

Skipping rope duration is variable but for general normal health around thirty minutes is enough.

In skipping ~500  hundred  calories of fat but with in the above mentioned time.

5.swimming

 Swimming  is also a best cardio exercise which workout all muscle and less join harming. In swimming there is less chance to get injured because water is softer than other material.

The duration of time recommended for swimming is aLmost twenty to thirty five minutes is enough for normal health. In swimming ~340 calories of fat burns within the mentioned time.

What is Strength exercise?

 This type of exercise mainly responsible for the  development and strength of muscle and bone because these two system in human beings are the open coordinators of whole body support, strength and posture maintenance.

The support, strength and posture of a person depend on how is the health of  bones and muscle are?

If the health of bone and muscle is strong the person will be looking confident and have a personality. Second thing their body will be able to strongly protect the internal organ when they get any external trauma their muslce and bone will defend their body through absorbing that external trauma and literally these two system demage itself but not alow to harm the internal organ. Unfortunately when the external force cross the limit them its possible for internal organs to demage. 

These two system of  our body defend our body when we take care of their health otherwise its not possible. We have different type of exercise to maintain the health of bones and muscle.

1. Push-up

Push up is the exercise that is mainly for the development of chest, shoulder and arm muscle.

When we push up and push down toward surface there would be small tear appear in the muscle  after push up our muscle fillup  as a result the size of muscle will be increase. When the pushup will be perform with consistency the number of mitochondria will be increase and the size of muscle should be increamoment 

The counting of push-up should be 10 -20 in one set and during downward moment recommende time should be for ~3second and  for upward movement it should be  ~1second

2.plank

Lifting your body on toe nd forearm for 30 to 80 seconds. It strengthen the muscle of abdomen, shoulder and back.

3.lunges 

By standing up right. moving one leg forward, both knees are at 90°angles, push back to start position then repeat it with another leg. The during of time should be 70 second for per lung.

These are those muscles who get strengthen during performing this exercise:  Quadriceps, Hamstrings, Glutes Calves, Core muscles. 

4.squats

Lower your body by bending your knees and hips then return to standing. For begginer time should be 80 seconds. 

Quadriceps (front thighs)

Hamstrings (back thighs)

Hip

It mainly target lower, upper and core muscle of the body

What is flexibility exercise?

It is the type of physical exercise which improve the range of motion of body in join side by streatching the muscle and also maintain the body notion and stiffness.

It improve the muscle by making more flexible the muscle which helps the person to move easily.

The recommende time for this exercise is ~10-20 minutes.

Examples of stretching exercise.

Stretching of neck

2.streactching of arm

3 stretching of legal

4.streatching of shoulder

5.hamstrung stretch

When to perform flexibility exercise

1. In the morning 

2.before sleeping

3. After workout

4. During  rehabilitation 

Benefits of flexibility exercise

1.prevent injury 

2. Improve posture

3. Relieves stress

4. Relieves muscle pain

 What is balance exercise?

 It us the type of physical exercise which maintain the stability and control of human body. By doing this exercise you will be able to control all parts of your body. Real example of unstableity someone are walking like a psychological patient they are unable to control their hand when they move their arm move faster than their self this  general example. 

How to get rid of from unstableity and uncontrolled body?

 Balance exercise is the only to maintain your body stable.

Example of balance exercise.

1. Standing on one leg

2. Heel to toe walking

3. Yoga

4  Tai chai

5. Balance board exercise 

 Benefits of balance exercise:

1. Improve posture

2. Strengthen core muscle

3. Precent falls

Exercise have  physically , mentally , short term and long term  benefits for humans. 

Physically benefits of exercise.

   1.Improve  heart health

2.Improve  blood circulation

3.Boostup immunity

4. Make bone strong 

5. Make muscle strong

6.Maintain body weight

7.Maintain body posture

8.Accelerate energy level

9. Reduce risk of disease like Diabetes,hypertension,obesity and heart disease.

10. Improve respiratory function

11. Improve quality of life

Mentally benefits of exercise 

1.Reduce stress 

2.Reduce anxiety

3. Reduce depression

4.Improve moods 

5.Enhance memory and concentration

6. Build confidence 

7. Improve sleep pattern

Long term benefits of exercise

1. It slow the aging process

2.strong immunity

3. Increase the duration of life

4. Make mentally strong

5. Strong muscle and bone

6. Prevent disease of heart and lungs

7. prevent from diabetes

8. Lower blood pressure and colestrol

9. Make strong body posture

10. shape good looking body shape

Short term benefits of exercise

1. Better mood

2. Faster metabolism

3. Better circulation

4. Lower blood sugar

Exercise play a vital role in our health for more about health visithttps://healthduhs.blogspot.com/2026/01/what-is-human-health.html

Side effects of exercise

In this universe every thing has benefits and alternately downside it depends on the person who is performing this if it should perform for long period of time or it performed with wrong method , it will cause side effect. 

Some of the side effects are mentioned below

1.Muscle injury

2. Back pain

3. Joint pain or dislocation

4.  Disturbance  in the routine of sleep

5. Headache

6. Fatigue

7. Dizziness

8. Low blood sugar

9. Dehydration 

10. Body stiffness

References

 WHO -World Health Organisation

NIH- National Institute Of Health)

 CDC- Centre for Disease Control and prevention