Physical well-being and health: What it is and how to achieve it

               PHYSICAL HEALTH

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous phyical exercise, and sufficient rest along with a formal recovery plan.

Before the Industrial Revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue or lethargy. However, with automation and changes in lifestyles, physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, improve immune system and to meet emergency situations.

        activity guideliness.....

The 2018 Physical Activity Guidelines for Americans  were released by the U.S Department of Health And Human Services to provide science-based guidance for people ages 3 years and older to improve their health by participating in regular physical activity. These guidelines recommend that all adults should move more and sit less throughout the day to improve health-related quality of life including mental, emotional, and physical health. For substantial health benefits, adults should perform at least 150 to 300 minutes of moderate-intensity, or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of both spread throughout the week. The recommendation for physical activity to occur in bouts of at least 10 minutes has been eliminated, as new research suggests that bouts of any length contribute to the health benefits linked to the accumulated volume of physical activity. Additional health benefits may be achieved by engaging in more than 300 minutes (5 hours) of moderate-intensity physical activity per week. Adults should also do muscle-strengthening activities that are of moderate or greater intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.           

                    

                 exercise

aerobic exercise....

                             

Cardiorespiratory Exercise can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize. Aerobic exercise, which improves cardiorespiratory fitness and increase stamina, involves movement that increases the heart rate to improve the body's oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person.

Prominent examples of aerobic exercises include:

⦁ Jogging – Running at a steady and gentle pace. This form of exercise is great for maintaining weight and building a cardiovascular base to later perform more intense exercises.

⦁ Working on elliptical trainer – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. This form of exercise is perfect for people with achy hips, knees, and ankles.

⦁ Walking– Moving at a fairly regular pace for a short, medium or long distance.

⦁ Treadmill training – Many treadmills have programs set up that offer numerous different workout plans. One effective cardiovascular activity would be to switch between running and walking. Typically warm up first by walking and then switch off between walking for three minutes and running for three minutes.

⦁ Swimming – Using the arms and legs to keep oneself afloat in water and moving either forwards or backward. This is a good full-body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.

⦁ Cycling – Riding a bicycle typically involves longer distances than walking or jogging. This is another low-impact exercise on the joints and is great for improving leg strength. 

                

anaerobic exercise.... 

                                                              

Anaerobic exercise features high-intensity movements performed in a short period of time. It is a fast, high-intensity exercise that does not require the body to utilize oxygen to produce energy. It helps to promote strength, endurance, speed, and power; and is used by bodybuilders to build .one to burn additional calories as the body recovers from exercise due to an increase in body temperature and excess post-exercise oxygen consumption (EPOC) after the exercise ended.

Prominent examples of anaerobic exercises include:

⦁ Weight training - A common type of strength training for developing the strength and size of skeletal muscles.

⦁ Isometric exercise - Helps to maintain strength. A muscle action in which no visible movement occurs and the resistance matches the muscular tension.

⦁ Sprinting - Running short distances as fast as possible.

⦁ Interval training - Alternating short bursts (lasting around 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity.

                       training

Specific or task-oriented fitness is a person's ability to perform in a specific activity, such as sports or military service with reasonable efficiency. Specific training prepares athletes to perform well in their sport. These include, among others:

 

Swimmers in competitive swimmer perform squats prior to entering the pool in a U.S. military base, 2011.

⦁ 100m sprint: In a sprint, the athlete must be trained to work anaerobically throughout the race, an example of how to do this would be interval training.

⦁ Century ride: Cyclists must be prepared aerobically for a bike ride of 100 miles or more.

⦁ Middle Distance Training: Athletes require both speed and endurance to gain benefit out of this training. The hard-working muscles are at their peak for a longer period of time as they are being used at that level for the longer period of time. 

⦁ Marathon: In this case, the athlete must be trained to work aerobically, and their endurance must be built-up to a maximum.

⦁ Many firefighters and police officers undergo regular fitness training to determine if they are capable of the physically demanding tasks required of the job. 

⦁ Members of armed forces  are often required to pass a formal fitness test. For example, soldiers of the U.S Army  must be able to pass the Army Physical Fitness Test (APFT). 

⦁ Hill Sprints: Requires a high level of fitness to begin with; the exercise is particularly good for the leg muscles. The Army often trains to do mountain climbing and races.

⦁ Plyometric and isometric exercise: An excellent way to build strength and increase muscular endurance.

⦁ Sand running creates less strain on leg muscles than running on grass or concrete. This is because sand collapses beneath the foot, softening the landing. Sand training is an effective way to lose weight and become fit, as more effort is needed (one and a half times more) to run on the soft sand than on a hard surface. 

⦁ Aquajogging  is a form of exercise that decreases strain on joints and bones. The water supplies minimal impac to muscles and bones, which is good for those recovering from injury. Furthermore, the resistance of the water as one jogs through it provides an enhanced effect of exercise (the deeper you are, the greater the force needed to pull your leg through).⦁ [23]

⦁ Swimming: Squatting exercise helps in enhancing a swimmer's start.

                      

                    effects...

controlling blood pressure..

 Physical fitness has proven to support the body's blood pressure. Staying active and exercising regularly builds a stronger heart. The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal. The more physical activity, the easier this process becomes, resulting in a fitter cardiovascular profile.] Through regular physical fitness, it becomes easier to create a rise in blood pressure. This lowers the force on the arteries, and lowers the overall blood pressure.

cancer prevention...

Centers for disease control and prevention provide lifestyle guidelines for maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.

The WCRF/AICR recommendations include the following:

⦁ Be as lean as possible without becoming underweight.

⦁ Each week, adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.

⦁ Children should engage in at least one hour of moderate or vigorous physical activity each week.

⦁ Be physically active for at least thirty minutes every day.

⦁ Avoid sugar, and limit the consumption of energy-packed foods.

⦁ Balance one's diet with a variety of vegetables, grains, fruits, legumes, etc.

⦁ Limit sodium intake and the consumption of red meats and processed meats.

⦁ Limit alcoholic drinks to two for men and one for women a day

Thank you

AMAN PANWAR