International Journal of Physical Education, Sports and Health 2016; 3(2): 127-130

P-ISSN: 2394-1685
E-ISSN: 2394-1693 Need, Importance and Benefits of exercise in daily life
Impact Factor (ISRA): 4.69
IJPESH 2016; 3(2): 127-130
© 2016 IJPESH
www.kheljournal.com
Aafid gulam
Received: 05-01-2016
Accepted: 07-02-2016 Abstract
This paper sums up the significant benefits linking physical activity to health enhancement. There is
Aafid gulam evidence from high quality studies to strongly support the positive association between increased levels
Physical Training Instructor of physical activity, exercise participation and improved health. Worldwide, around 3.2 million deaths
(PTI) Modal Govt. Degree per year are being attributed due to physical in-activity. In industrialized countries where people are
College Charari-sharief 191111 living longer lives, the levels of chronic health conditions are increasing and the levels of physical
(J&K), India. activity are declining. People of all ages can improve the quality of their lives and reduce the risks of
developing coronary heart disease, hypertension and some cancers with ongoing participation in
moderate physical activity and exercise. A formidable challenge facing many personal fitness trainers
(PFT`s) and other health and fitness professionals is finding new ways of motivating people to improve
their wellbeing through consistent participation in physical activity and exercise. As indicated, significant
health benefits can be obtained by engaging in moderate amounts of physical activity on most and
preferably all days of the week. There is a growing understanding of how certain levels of physical
activity may positively affect cardiovascular, musculoskeletal, respiratory and endocrine function as well
as mental health. Key factors in improving health are exercising at a moderate to vigorous level for at
least 5 days per week and including both aerobic and strengthening exercises. A challenge for health
professionals is to increase physical activity and exercise participation.

Keywords: Exercise, Physical activity, Need, Importance, Benefits

1. Introduction
The present era in which we all are living is full of health hazards, because of pollution, rapid
industrialization and mechanization. The lifestyle of the people has changed. Physical activity
in daily life is limited to switching on and off the remote controls of every instrument and
electronic devices, for example operation of television, V.C.R, telephone etc. This leads to
various problems related to health, because of their less manual or physical labour in daily
activities. This fact provides the basis for the need and importance of physical education
activities. If we want to keep our selves fit and healthy during this era, then we have to involve
ourselves in some sort of physical activity regularly so that muscles and other systems of our
body get exercised regularly and develop properly, and thereby avoid various health related
problems and diseases. To have better fitness, an individual has to do various fitness exercises
regularly, without giving any break in the fitness programme. If we are not following fitness
programme regularly then our fitness will decline. A healthy person may become physically
unfit if he does not exercise regularly. Efficiency of muscles reduces due to less or irregular
physical workout. So we must perform fitness exercises daily. Exercise is associated with
many physical and physiological benefits that help an individual to feel good and function
effectively. Exercise provides an enjoyable way to spend leisure time. People of all ages who
are generally inactive can improve their health and well-being by becoming active at a
moderate intensity on a regular basis. Regular Exercise substantially reduces the risk of
developing heart disease, stroke, high blood pressure, some cancers, diabetes, and may help to
ease stress, anxiety, and depression. At any age, being physically fit is an asset to your overall
health.
Correspondence
Aafid gulam Human body is like a complex and delicate machine, which comprises several small parts. A
Physical Training Instructor slight malfunctioning of one part leads to breakdown of the machine. In a similar way, if such
(PTI) Modal Govt. Degree a situation arises in human body, it also leads to malfunctioning of the body. Exercises can
College Charari-sharief 191111 play a significant role in keeping the society, community and nation wealthy. If the citizens of
(J&K), India. a country are healthy, the country is sure to touch heights in every facet of life, and the
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International Journal of Physical Education, Sports and Health

country’s healthy generation can change highest mark in each gram has some 9 calories, then you have 90000 calories
various fields and thereby enable their country to win laurels for your body to use! Exercising helps you achieve or maintain
and glory at the international level. So, if we get proper a healthy weight by stoking our metabolism, utilizing and
education regarding health, every one of us can contribute burning the extra calories. And if you exercise, your body
towards the upliftment the country. works harder and needs more fuel. Even after you stop
Every one performs Exercise in order to sustain life. exercising, your body continues to burn calories at a modestly
However, the amount varies from person to person based on increased rate for a few hours. The more intensely you
their personal lifestyles and other factors. ‘Exercise’ is one of workout, the more calories you burn. By burning more calories
the healthy life style which contributes to optimum health and than you take in, you can reduce body fat, giving you a
quality of life. People who exercise regularly can reduce their healthier body composition. Losing body fat can make you
risk of death and active people increase their expectancy by look and feel better and can reduce your risk of obesity.
two years compared to inactive people. Good health adds to
the quality of life. Regular Exercise and good physical fitness 4. Importance of exercise
enhance the quality of life in many ways. Physical fitness and Regular aerobic Exercise increases our fitness level and
exercise can help us to look good, feel good, and enjoy life. capacity foe exercise. It also plays a role in both primary and
Exercise provides an enjoyable way to spend leisure time. secondary prevention of cardiovascular diseases. Exercise is a
major risk factor for health diseases and stroke and is linked to
2. Exercise cardiovascular mortality.
We all know that exercise is important in our daily lives, but Exercise can help blood lipid abnormalities, diabetes and
we may not know why or what exercise can do we people. It’s obesity. Aerobic physical activity can also help to reduce
important to remember that we have evolved from nomadic blood pressure. Regular Exercise substantially reduces the risk
ancestors who spent all their time moving around in search of of dying of coronary heart disease, the nation’s leading cause
food and shelter, travelling large distances on a daily basis. of death, and deer eases the risk for stroke, colon cancer,
Our bodies are designed and have evolved to be regularly diabetes, and high blood pressure. Moreover, Exercise need
active. In the same way that a sports car is designed to go fast, not be strenuous to be beneficial; people of all ages benefit
we are designed to move. If the sports car is taken out once a from participating in regular, moderate- intensity physical
week for a 3 mile round trip through a town centre then it activity , such as 30 minutes of brisk walking five or more
would probably develop engine problems fairly quickly. Over times a week.
time people too develop problems if they sit down all day at a
desk or in front of the TV and minimize the amount of 5. Benefits of Exercise
exercise they do. Regular Exercise is one of the most important thing you can do
Exercise is a bodily movement performed in order to develop for your health. The health benefits of doing regular Exercise
or maintain physical fitness and overall health. Exercise is any have been shown in many studies. You are likely to get the
bodily movement that leads to physical exertion of sufficient most benefits to your health if you are someone who is not
intensity, duration and frequency to achieve or maintain very active at all and you become more active. However, there
fitness, or other health or athletic objectives. are still benefits to be gained for anyone who increases their
physical activity levels, even if they are already doing 30
Types of exercise minutes of moderate intensity activity on most days. Overall,
There are three broad intensities of exercise: people who do the recommended levels of Exercise can reduce
 Light exercise- the exerciser is able to talk while their risk of premature death by 20-30%. Other health benefits
exercising. Going for a walk is an example of light include the following:
exercise.
 Moderate exercise- the exerciser feels slightly out of 5.1. Reduce the risk of cardiovascular disease
breath during the session. Examples could be walking Coronary heart disease: Your risk of developing coronary
briskly, cycling moderately or walking up a hill. heart disease, such as angina or a heart attack, is much reduced
 Vigorous exercise-the exerciser is panting during the if you are regularly physically active. Inactive people have
activity. The exerciser feels his/her body is being pushed almost double the risk of having a heart attack compared with
much nearer its limit, compared to the other two those who are regularly physically active. If you already have
intensities. This could include running, cycling fast, and heart disease, regular Exercise is usually advised as an
heavy weight training. important way to help prevent your heart disease from getting
worse.
3. Need of Exercise Stroke: Physically active people are less likely to have a
Physical fitness and exercise are essential for good physical stroke. One study found that women aged 45 and older who
and mental health, including weight control. Exercising helps a walk briskly (at least three miles per hour), or who walk for
person develop and keep a strong self-image and a sense of more than two hours a week, reduce their risk of stroke by a
emotional balance. As people get older, exercise becomes third compared with less active women.
more important. This is because after the age of 30, the heart’s Cholesterol: Regular Exercise has been shown to raise levels
blood pumping capacity declines at a rate of about 8 percent of high-density lipoprotein (HDL) cholesterol. The link
each decade. Exercise is also very important for children as between cholesterol and CHD has been fairly well established
well. Vigorous physical activity helps in a child’s overall through long term studies of individuals with high levels of
development so he or she reaches optimal size and necessary blood cholesterol and the incidence of CHD. As high density
capacities when he or she reaches adulthood. Your body needs lipoprotein cholesterol levels increase, they are independently
a certain amount of calories every day just to function. If you associated with lower risk of CHD. It is also well established
eat more calories than your body needs, it may be stored as that a sedentary lifestyle contributes significantly to the
excess fat. For instance, if you have an excess of 10kg fat, and development of CHD and to unfavorable elevation of blood

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fats and cholesterol levels; physical activity plays an important related bone loss. Harder relative intensities of effort and
role in decreasing these health risks. greater volumes of physical activity are more effective in
Hypertension: Hypertension is a major health problem. increasing bone density. Muscle-strengthening activities can
Elevated systolic and diastolic blood pressure levels are help you increase or maintain your muscle mass and strength
associated with a higher risk of developing coronary heart
disease, congestive heart failure, stroke and kidney failure. 5.5. Reduce your risk of some cancers
There is a one-fold increase in developing these diseases when Regular exercise can help to reduce your chance of developing
blood pressure is 140/90 millimeters of mercury (mmhg). In cancer. It roughly halves your chance of developing cancer of
many cases, clients can reduce elevated blood pressure by the colon. Breast cancer is also less common in women who
decreasing weight and lowering alcohol and salt intake in their are regularly physically active. Studies by the Seattle cancer
diet. The evidence that higher intensity exercise is more or less research centre have suggested that 35% of all cancer deaths
effective in managing hypertension is at present inconsistent, are linked to being overweight and sedentary.
owing to insufficient data. Although routine aerobic exercise
usually will not affect the blood pressure of normal 5.6. Improve your mental health and mood
individuals, habitual aerobic exercise may be protective Exercise is thought to help ease stress, boost your energy
against the increase in blood pressure commonly seen with levels and improve your general well-being and self-esteem. It
increasing age. can also help to reduce anger and can make you sleep better.
But do the activity during the daytime or early evening, not
5.2. Reduce your risk of Type 2 Diabetes and Metabolic near to bedtime. Studies have also shown that regular exercise
Syndrome can help to ease anxiety and depression.
If you are regularly physically active then you have a lower
risk of developing type 2 diabetes than inactive people. 5.7. Keeping you mobile and more able to live by yourself
Diabetes has reached endemic proportions, affecting 170 Regular exercise throughout life can help to keep you more
million individuals worldwide. One unfortunate health mobile as you get older. Still being mobile is one of the things
consequence of physical inactivity is the weakening of the that helps older people remain independent and able to live by
body’s insulin regulatory mechanisms. Elevated insulin and themselves at home. As mentioned above, as you get older,
blood glucose levels are characteristic features involved in the flexibility and balance exercises are important to help reduce
development of non-insulin dependent diabetes mellitus. When your risk of falling and becoming injured. If you are aged over
insulin function starts breaking down, the body’s blood sugar 70, you are less likely to fall and be injured if you are regularly
levels rise, leading eventually to the onset of “prediabetes” and physically active.
then type 2diabetes. Diabetes incidence is growing among
youth and adults, largely as a result of obesity and inactivity. 5.8. Increase your chances of living longer
Regular aerobic exercise meaningfully increases insulin Science shows that exercise can reduce your risk of dying
sensitivity and glucose metabolism, which means the body’s early from the leading causes of death, like heart disease and
cells can more efficiently transport glucose into the cells of the some cancers.
liver, muscle and adipose tissue.
6. Conclusion
5.3. Control weight It is concluded that regular exercise is an important part of a
Overweight and obesity are associated with increased risk for healthy lifestyle. Doing regular exercise can make you feel
hypertension, osteoarthritis, abnormal cholesterol and good about yourself and it can have a number of benefits for
triglyceride levels, type 2 diabetes, coronary heart disease, your health. Ideally, you should aim for at least 30 minutes of
stroke, gallbladder disease, sleep apnea, respiratory problems moderate intensity exercise at least five days of the week. You
and some cancers. The most favorable approach to weight loss should also aim to do a minimum of two sessions of muscle-
is one that includes committed cardiovascular exercise, strengthening activities per week, although these should not be
resistance training and caloric restriction within a sound on consecutive days. Exercise is any activity that you may do
behavioral-modification delivery program. Weight loss is that helps to improve or maintain your physical fitness as well
achieved most effectively when cardiovascular exercise is as your health in general. People of all ages, both male and
increased up to 200-300 minutes of moderate-intensity activity female can benefit from regular exercise. Exercise improves
accumulated over 5-7 days per week. Resistance training and quality of life, It also includes information that will make
circuit training research has shown meaningful changes in workouts easier, safer and more satisfying. It is never too late
body composition. One of the noteworthy benefits of to start to gain the benefits, no matter how old or unfit you are.
resistance exercise, as it relates to body composition, is the “It is never too late to be what you might have been”
positive impact of maintaining or increasing fat free body mass
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