Exercise & Health

 

Definition of Exercise
A type of physical activity or exercise is usually performed within a specific time, repeatedly aimed at improving levels of fitness and health.
Lack of exercise
It can cause: -
Obesity; 1 in 4 children is obese MalaysiaDiabetes mellitus type 2Increased risk of heart disease and strokeExercise Benefits
Improvement of muscle strength and enduranceImprovement of muscle tension and postureBuild healthy bonesImprovement of joint flexibilityMaintenance of weight controlReduce the risk of diabetes, heart disease and stroke.Reduce the level of anxiety and stressEndorphine hormone production to live in peaceIn Intensive Exercise
Aerobic exercise is good for children such as: -
swimplaying footballplay tennisFor children who are not active, it is recommended to Exercise for 30 minutes a day and increase up to one hour and gradually
Safe Exercise
Wear appropriate clothing and comfortable shoesUse safety equipment such as helmets, which prevents the entry point of water (goggle), mouthguard, pads and so forth.Avoid exercise within 2 hours after meals.Be sure to drink enough water before and after exercise to replace fluids lost through sweat. Avoid taking berkabonet water.Avoid exercising in an environment that is not suitable as a place that is dark, warm weather and polluted air.Do not continue to shower after exercise. Wait until the body becomes cold and sweaty.Use a light reflector (reflector) on your shirt while biking or jogging in the morning or evening.If jogging on the road do it by running to fight the traffic so you can see the vehicle that heading towards you. Avoid exercising on a street crowded with vehicles.Before the session Heating Body Exercise
Possible reasons: -
Warming up the musclesIncrease blood flow to musclesHow to keep warm?
There are three important stages:
Warming up the muscles to be used as jogging for 2-3 minutes, start swimming or cycling slowly.Stretching (15 minutes) - do each stretch 10 -20 seconds. Do stretch but not so injured muscleSpecific exercises - practicing skills such as kicking, throwing or high-energy activities.Cooling the body after a workout session
The reasons:
Muscle relaxationRemove the waste materialImprovement of flexibilityHow cool the body:
Reduce the level of activity graduallyDoing stretching session done in warming up before exercise