For a healthier life, do some physical exercises 

Over time, we may agree that there is a notable gap between our exercise ideals like New Year’s resolutions and actual engagement.

However, we may need to remind ourselves of the many benefits of a regular regimen of exercise. First of all, exercise is good for brain function. Some researchers such as Rhonda Patrick and Wendy Suzuki have demonstrated the benefits of exercise for brain health.

I know of several people who have also relied on exercise in times of mental stress. Secondly, exercise can be used to overcome physical challenges.

Two of the most outstanding examples that resonate with me, are bodybuilding legends Robby Robinson (who despite living with sickle cell anaemia, engaged in intense weightlifting and cardio exercises, which helped him manage his symptoms and achieve a high level of physical fitness) and Tom Platz, who was born with a rare condition which affected the development of his lower legs.

He undertook serious consistent intense weight training and conditioning exercises to strengthen his legs, eventually becoming one of the greatest bodybuilders of all time – many refer to him as the quadfather – because of what he achieved with his quadriceps, hamstrings, glutes and calves.

The third benefit is a better recovery from medical procedures and conditions. Physiotherapy is a dimension of using activity to enhance the healing process. Exercise has numerous benefits for patients with various conditions, improving physical function, reducing symptoms, and enhancing overall health.

It is essential for patients to consult with their healthcare provider before starting an exercise program, especially if they have any underlying medical condition. It has been established that exercise tends to reduce fatigue, improve physical function, and enhance quality of life in patients undergoing chemotherapy.

Also, doctors advise that regular exercise improves insulin sensitivity, reduces blood sugar levels, and enhances cardiovascular health.

Finally, regular exercise is essential for maintaining physical function, reducing injury risk, and managing age-related conditions such as osteoporosis and sarcopenia. Seniors inspire us to embrace exercise as a lifelong journey, promoting healthy aging.

Notable people include Charles Eugster, who started track and field at 95 and credits exercise with improving his balance, flexibility, and strength. Then there is octogenarian runner, Helen Klein, who completed her first marathon at 85, and octogenarian power lifter, Jim McLaren, who demonstrates the effectiveness of regular exercise in maintaining muscle mass and strength.

There has been an inverse link between regular exercise and progression of dementia/ Alzheimer’s disease.

HOW SHOULD ONE TAP THESE BENEFITS?

The first recommendation is to have a range of exercises. For instance, one may include high-intensity interval training, weight training, cardio, and flexibility exercises.

Many young men, in an attempt to make a quick first impression, tend to neglect legwork. This is a mistake as it builds behavioral patterns that may be hard to overcome in future once entrenched. Regular leg exercise is essential for improving cardiovascular fitness and heart health.

Legs contain the largest muscle groups in the body, which require more oxygen and nutrients during exercise, leading to increased cardiovascular demand.

Therefore, leg exercises such as squats, lunges, and dead lifts, which require significant blood flow to the muscles, increasing cardiac output and heart rate, should be a major component of any workout egimen. Over time, leg exercises lead to adaptations in the cardiovascular system, (ethnogenesis) and lead to increased heart stroke volume, reduced systemic vascular resistance, and improved cardiac function.

Finally, to overcome inertia, one may need to just get going and understand that excuses make one comfortable without solving the problem. Forming workout habits increases chances of consistency. Where one has no access to a gym, they can use body weight exercises, or outdoor activities such as walking or jogging.

Online workout programs can be done anywhere, anytime. Examples of exercises that can be incorporated into daily life include walks and body weight exercises such as push-ups, squats, lunges, chin-ups and planks.

Muscle soreness can be early proof of work done. But for many, it is a deterrent from further exercising. Sports experts encourage one to warm up properly, stretch after exercise, and incorporate rest days or low-intensity activities.

We can make time for the things that matter. One can create a routine and stick to a regular exercise schedule. Along the way, it is encouraged to celebrate small victories and acknowledge progress, which in turn boosts confidence. Make exercise a pleasurable experience as it is a form of self-care.

I am challenged by the ‘use it or lose it’ phenomenon. Regular exercise is essential to maintain physical function and overall health, while a sedentary lifestyle can lead to faster decline and loss of physical and mental abilities. Thankfully, this downward spiral can be mitigated by deliberate action.

This writer is a sports enthusiast.