Research has shown that both cardiovascular exercise and resistance training are equally effective at protecting against depression. Cardio is also linked to reduced anxiety.
Other benefits include an improved ability to manage stress and improved sleep patterns. It is recommended to maintain moderate intensity activity for at least 30 min, 5 times or more per week OR to maintain vigorous intensity activity for at least 20 min, 3 times or more per week.
Moderate-intensity activities include brisk walking, recreational swimming, or bicycling. Vigorous activities are more intense such as bicycling uphill or running. Use the "talk test" to determine your intensity level.
If you can carry on a conversation while active, but you are working too hard to sing, then you are at a moderate intensity. If you are out-of-breath, you have moved into vigorous exercise. Randomized clinical trials strongly support the view that regular exercise programs are effective in preventing or treating osteoporosis The term cognition refers to the ability to think.
It describes the mental action or process of acquiring knowledge and processing by thought, experience, and the senses. Exercise has been associated with improved cognitive function in both young and older adults 63 , 64 , Recent study results demonstrate that physical exercise has beneficial effects on cognition and lowers the risk of dementia Regular physical exercise is associated with improved sleep, reduced stress and anxiety as well as a lower risk of depression 67 , A large meta-analysis presents compelling evidence supporting exercise as an evidence-based intervention to improve sleep in healthy individuals.
The results indicate that the benefits of exercise for sleep are realized immediately, with exercise having an acute positive impact on many important objective metrics of sleep.
Furthermore, the results suggest that regular exercise leads to even greater subjective and objective sleep benefits over time A population-based study showed that exercisers are on average less anxious and depressed, less neurotic, more extroverted, higher in thrill and adventure seeking than non-exercisers Regular physical exercise can promote a variety of psychological and physiological conditions that may be beneficial in the primary care of adolescent females with depressive symptoms Regular physical activity and exercise are associated with a lower risk of mortality, cardiovascular disease, cancer, diabetes, osteoporosis, cognitive decline, and upper respiratory tract infections.
Furthermore, physical exercise appears to improve sleep, reduce stress and anxiety as well as lower the risk of depression. The benefits of physical activity far outweigh the possible associated risks in most individuals.
Musculoskeletal injury is the most common health risk associated with exercise. Various types of strains and tears, inflammation of tendons, and bone fractures may occur as a result of physical activity.
More serious but much less common issues include sudden cardiac arrest, and myocardial infarction heart attack. Breakdown of skeletal muscle rhabdomyolysis may occur following extreme exertion. Massive rhabdomyolysis may lead to kidney failure and several other abnormalities.
The risk of acute myocardial infarction heart attack and sudden cardiac death SCD is increased during and shortly after bouts of vigorous physical exertion The proportion of sudden deaths that occur during physical exertion is higher in younger age groups 73 , Acute heart attacks also occur with higher than expected frequency during or soon after physical exercise.
Exercise is also a trigger for acute type A aortic dissection, which has been reported in alpine skiers and weight lifters Aortic dissection occurs when an injury to the innermost layer of the aorta allows blood to flow between the layers of the aortic wall. There is an increased relative risk of acute cardiac events with unaccustomed vigorous physical exercise.
However, the absolute risk of experiencing SCD or heart attack during physical exertion is very small. Strenuous physical activity, especially when sudden and unaccustomed, increases the risk of heart attack and SCD.
This includes sports such as racket sports, downhill skiing, marathon running, triathlon participation, and high-intensity sports activities eg, basketball, soccer Those at highest risk of exercise-related SCD are individuals with heart failure or a previous history of a heart attack.
Exercise-related SCD in the young is often related to hypertrophic cardiomyopathy or congenital anomalies of the coronary arteries. However, in many cases, no identifiable cause can be found at autopsy and these deaths are often classified as either sudden arrhythmic death or SCD with a structurally normal heart However, the absolute risk of experiencing sudden cardiac death or heart attack during physical exertion is very small.
International guidelines, recommend regular exercise training as a cornerstone for the prevention and treatment of cardiovascular disease. Long-term intense exercise training alters cardiac structure and function. These adaptations are believed to be benign Emerging evidence, however, suggests that over time, high-volume, high-intensity exercise training can induce cardiac maladaptations such as an increased risk for atrial fibrillation , coronary artery calcification , and fibrosis of the heart muscle.
Hence, it is currently debated whether intensive exercise can be harmful to the heart Atrial fibrillation is characterized by a chaotic electrical activity of the atria leading to rapid, irregular heart rhythm It is the most common arrhythmia in the general population.
There is evidence that fitter individuals have the lowest risk of atrial fibrillation. However, there is substantial evidence that the risk for atrial fibrillation is higher in athletes than in control subjects Three meta-analyses found that the risk of atrial fibrillation was 2- to fold higher in endurance athletes than in control participants 86 , 87 , The mechanisms responsible for the increased risk of atrial fibrillation among athletes are unknown.
However, enlargement of the atria following many years of training may play a role. Exercise training reduces the risk of symptomatic coronary artery disease and clinical cardiovascular events 90 , Nevertheless, accelerated atherosclerosis of the coronary arteries has been found among athletes.
For example, high coronary calcium scores seem to be more common among marathon runners and male amateur athletes compared with non-athletes 92 , The clinical relevance of accelerated coronary artery atherosclerosis in athletes performing a very high-volume or high-intensity training is unclear.
Although elevated coronary calcium scores in athletes might indicate increased cardiovascular risk, definite data to support this hypothesis is lacking Mixed plaques are associated with a high risk of cardiac events, whereas calcified plaques are associated with lower risk Regular exercise training is a cornerstone for the prevention and treatment of cardiovascular disease.
Emerging evidence, however, suggests that over time, high-volume, high-intensity exercise training can induce cardiac maladaptations.
These include an increased risk for atrial fibrillation, coronary artery calcification, and fibrosis of the heart muscle. This way, your tissues will be able to adapt to a greater range. For people of advanced age, you have to keep in mind that your joints and muscle cells are also in their own process of aging.
An oxygen debt in a person over 60 years old needs to be dealt with carefully. This can increase security and help you avoid adverse effects. Lots of people choose to exercise at home but this can sometimes mean that people make mistakes with regard to intensity or how much they do. Anaerobic Exercise: Health Benefits and Risks 4 minutes. Anaerobic exercise is what you do when you're practicing a high-intensity sport in short bursts of time. It has both benefits and risks for your health.
Here we'll tell you more. Most people would count an event that was serious enough to require a trip to an emergency room, but what about something less serious?
Is an event that requires you to take a few days off work, but not a trip to the emergency room, serious enough to be considered an injury? What about simply taking a few aspirin and self-treating for a few days? The main limitation to studies of physical activity and musculoskeletal injury is the use of inconsistent and incomplete definitions.
Another complicating factor in determining the prevalence of exercise-related injury is the fact that different types of physical activity have different participation rates and may result in different types of injury. Low-impact and noncontact exercise activities and sports are likely less risky for musculoskeletal injury than are high-impact and contact sports.
These differences make it somewhat meaningless to discuss the prevalence of injuries in the same manner we talk about the prevalence of diabetes or myocardial infarction, both of which are single diagnoses.
Similarly, we expect weight-bearing activities such as walking or running to be associated with injuries of the lower extremities more often than other parts of the body. Racket sports such as tennis and squash may be more likely to result in injuries of the upper extremities shoulders and arms or the head from being struck by a racket or a ball.
Finally, in the United States there are no routine surveys or systems from which to generate a picture of exercise-related injuries. There have been periodic studies Powell et al. Although population-based exercise-related prevalence data are limited, we do know some things about what might be expected to occur for several types of physical activity in a defined time period. The data in table By asking respondents what they were doing when they became injured, the investigators were able to compare various types of common physical activities.
Obviously, each of the reported activities is fairly safe; fewer than 3 people out of were injured in any day period. Outdoor bicycle riding appears to be the least risky activity in terms of musculoskeletal injury, and weightlifting was the riskiest.
Although these findings may appear to be intuitive, they emphasize the need to quantify the risks of physical activity for application in the real world. For example, such information can be very useful to a program manager who is beginning a community-based walking program for sedentary adults.
After reviewing the data in table This is useful information for program planning and evaluation. If she puts appropriate preventive strategies in place and none of her participants become injured, she can report that the participants in her program are injured less frequently than what one might expect given the literature.
Despite the problems in the scientific literature, we do know some things about the causes and risk factors for physical activity-related musculoskeletal injuries.
These factors have been identified in the scientific literature from studies in epidemiology, biomechanics, physiology, and medicine.
As with other health-related outcomes for physical activity and exercise, risk factors conveniently can be classified as modifiable i. Following are descriptions of the modifiable and nonmodifiable risk factors for musculoskeletal injury:. Home Excerpts Understanding the risks and benefits of physical activity important in public health.
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