One's capability for physical exertion and exercise is an important determinant of the health of the heart and lungs. There is no longer any uncertainty that regular exercise of reasonable intensity prolongs the lifespan by improving one's vigor, delaying aging process and preventing chronic degenerative diseases such as heart attack, stroke and cancer.
Persistently sedentary life is associated with significantly higher risk of mortality particularly from heart disease. The risk is even greater if chronic diseases like hypertension and diabetes co exist.
The level of physical fitness can be enhanced by a physically active lifestyle and regular exercise.
The reduction of risk has no relation with the basic fitness level; hence even though anyone has not been active in the past, will gain by physical activity.
How one can gain from physical exercise?
*Physical exercise burns excess calories and keeps body weight to healthy level.
*Keeps the blood sugar
at normal level.
*Improves lipid (fat) profile of blood by elevating the level of good cholesterol (HDL) and lowering the level of bad cholesterol (LDL).
*Lowers blood pressure.
Chance of thrombosis in the arteries of heart, brain, legs, etc. are reduced to a great extant.
*Improves the function of the lungs by opening up air spaces, improving oxygenation of blood and getting rid of excess secretions and phlegm.
*Heart function is also improved by increasing flow of blood in the coronary arteries which prevents build-up of cholesterol deposits, and opens up dormant collateral blood vessels which act as bypasses if arterial obstruction develops.
*Exercising also reduce likelihood of rhythm disturbances of the heart, thus reducing the risk of cardiac arrest.
*General improvement of metabolism and strengthening of immune system, which helps prevent/fight infections and even cancers.
What is the fitness level desired?
Excessive exercise produces oxidative stress and actually may harm; particularly for the elderly.
What is needed is regular exercise of moderate intensity and a physically active lifestyle, so that in course of time you are able to walk at full speed (120 steps per minute) for 20 minutes continuously and cover a distance of one mile (1.6 km) without difficulty.
For a sedentary person, it may require a few months of regular exercise to reach this stage of fitness; allow it to take its own time.
How much one should exercise?
Exercise should be strong enough to produce a bit of rapid breathing and sweating with 70-80 per cent of age-adjusted maximal heart (pulse) rate. Keep up the activity for 20-30 minutes four or five times a week. Before and after exercise there should be warm-up and cool-down periods of a few minutes each.
To arrive at your age-adjusted maximal heart rate subtract your age in years from 220. Thus a t age 50, your maximal heart rate is 220-50=170. You should therefore be exercising to produce a heart rate of 70-80 per cent of 170, i.e. 119 to 136 per minute.
What are the types of exercises we can easily do?
The exercises should be such as to involve large muscle masses like:
• walking,
• dancing,
• swimming,
• cycling, etc.
During and after middle age, walking is the best form of exercise. In old age it is almost the only exercise that one should perform.
All competitive activities should stop by the age of 35. After that, the games may be played only with the idea of fun and exercise.
Modern gadgets don’t offer added advantage except you can do it at your home at your own pace.
To be effective, exercise must be continued for progressively longer periods each week till it can be maintained for 20-30 minutes continuously.
Alternative approach is to accumulate daily activity in segments of 10 minutes each to a total of 30 minutes as described later in the article.
The slow progression is particularly important for the elderly, those unaccustomed to exercise and those with evidence of hypertension, diabetes or heart disease.
The long-term aim is to reach and maintain a minimum level of physical fitness.
Good effects on blood pressure, blood sugar, heart disease, body weight, etc., take time to appear and full effect takes almost one year. Once the effects are felt, it is important to maintain the same level of exercise and not become complacent.
How one can incorporate one’s lifestyle with physical activity?
There are numerous ways in which you can integrate physical activity in your daily life, such as:
• use stairs and not the lift to go upstairs,
• use a cycle instead of a car for distances less than 5 km.
• go to the market on foot or cycle, etc.
• perform household chores yourself such as cleaning the house, making beds, washing clothes.
Accumulated Daily Activity Programme
Practical recommendations of the expert panel of US Institute of Health may suit sedentary persons who find it difficult to allot time for regular exercise:
“All children and adults should gradually build 30 minutes of physical activity of moderate intensity (walking, climbing stairs, gardening, cycling.) on most preferably all, days of the week.”
These 30 minutes can be accumulated through segments of 10 minutes duration.
What are the precautions before starting any exercise program?
Consult your physician before staring exercising
• If you are 40 (men) or 50 (women).
• You have risk factors such as hypertension, diabetes, smoking, etc.
• If you have evidence of ischaemic heart disease or any other disease affecting major organs.
The exercise should be such that it produces a pleasant sense of tiredness which disappears after a little rest.
If you experience any adverse symptoms such as tightness or pain in the chest, undue breathlessness or weakness, immediately stop all activity and consult your physician.
Do not exercise if the blood pressure is uncontrolled, though this is beneficial for those having controlled BP.
If you are a diabetic on treatment with hypoglycaemic drugs or insulin injections; always carry a packet of sugar to tackle any hypoglycemic situation that may arise during exercise.
Testing your limits of tolerance serves no purpose and can be dangerous in old age.
Exercise either before meals or two hours after, never on full stomach because most of the blood is diverted for digestion and not enough is left for use of the heart.
This article is also published in India Study Channel
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