Lack of physical activity and exercises increase the risk of early death by 23%, hence, showing the significance of physical activity and exercise. Incorporating other unhealthy lifestyle behaviors such as smoking, abusing alcohol, and abuse of other drug complexes the health status of an individual; hence, a premature death (Tarnopolsky, 2010).
A strong relationship exists between physical activity and exercises and the risks of cardiovascular diseases. Poor lifestyles contribute to a variety of risk factors such as high levels of lipids in the blood, obesity, smoking, and high blood pressure that causes cardiovascular complications. Significant evidence shows that reducing these risk factors reduces the risks of an individual having cardiovascular conditions such as stroke, cardiac arrest, and coronary heart disease. Regular exercises and physical activity reduce these risk factors in a number of ways. For instance, it promotes the reduction of the body weight that helps in the reduction of the blood pressure. Physical activity and exercises also reduce the levels of cholesterol in the blood alongside the level of the total loading cholesterol in the blood stream. Reduction in the levels of the cholesterol leads to a decline in the level of blood lipids that contribute to the risks of coronary heart disease and atrophy of the heart muscles. The increase in the exercise tolerance of the body due to the effects of regular exercise creates an optimum functioning of the cardiovascular system (Robinson, 2000).
Moreover, physical activity and exercise increase the supply of nutrients and oxygen to the heart muscles alongside the respiratory system that increasing the functional abilities of these body organs. The increased availability of oxygen and nutrients ensure that the muscles acquire the required resources to accommodate the needs of the body in the event of exercise and physical activity. In addition, the exercise and physical activity increase the strength of the heart muscles, which translates to their increased ability to use the available oxygen to remove the toxic wastes brought by metabolism in the muscles. Other ways in which regular exercises and physical activity, improve the health and health outcomes of an individual include improving the contractility of the heart muscles, workload, and blood return and output to different body organs (8 Benefits of exercising, 2009).
A large percentage of the people around the world suffer from diabetes and metabolic syndrome. Metabolic syndrome is definable as the condition characterized by the accumulation of fat around the waist region, low high-density lipoproteins, and high levels of triglycerides. The definition also encompasses the high blood pressure and blood sugar levels. Regular activity influences the ability of the body to regulate the blood glucose level. This is enhanced by potentiating the ability of the beta and alpha to secrete insulin regulating the level of blood glucose in the body. Regular physical activity and exercises increase the body's need for extra energy. Such increase translates to high body demands for glucose that stimulates the activity of insulin; hence, lowering of blood sugars and diabetic cases. Similarly, regular exercises and activity, improve diabetes by lowering the level of blood sugar, blood pressure, and low-density lipoproteins. The improved health and health outcomes among the diabetic patients occur due to increase in the loss of excess fats, build of body mass, and increase in the levels of high-density lipoproteins. As such, these changes imply that exercises and physical activity increase the responsiveness of the body towards insulin (Benefits of Exercise for your Health, 2013).
Regular exercise and physical activity have a direct effect on lowering the blood pressure. It is inarguable that the exercises and physical activity strengthen the heart that can pump blood to different body parts with less effort. The decreased effort the heart uses in pumping the blood translates to the reduction of blood pressure within the arteries and veins. Consequently, these effects result in a drop, in the blood pressure and minimization of cardiovascular related conditions. In addition, regular exercise and physical activity reduce systolic blood pressure to the desired level, a factor that contributes to the increased buildup of blood pressure in the blood vessels. Exercises such as aerobic exercises, stretching, and strength training contributes to the reduction in the blood pressure. Aerobic exercises lower the blood pressure by increasing the contractility of the heart muscles while strength training promotes the building of strong muscles that burn excess calories. Similarly, exercises and physical activity reduce high blood pressure in individuals with high blood pressure. The changes in blood pressure occur due to a reduction in the blood lipid levels and increased strength of the heart muscles (Exercise, n.d).
Besides, regular exercises and physical activity results in a reduction, in the rates of cancer among the populations. Empirical evidence shows that the failure of the body to achieve the desired energy balance due to inactivity increases the risks of one acquiring cancers. In specific, strong evidence shows that regular physical activity and exercises reduce the incidences of cancers of the breast and colon. The physical activity also reduces other forms of cancer, such as the cancers of the endometrial of the prostate glands, lungs, and endometrium. Evidence has that the exercises and physical activities reduce the probability of an individual acquiring cancer by 30 to 40%. The exercises provide protective effects to the colon by inhibiting the development of adenomas, cancerous cells, and recurrence of polyps by balancing the energy needs of the body. It also regulates hormone metabolism that affects the mutation of the cancerous cells of the large intestines. Regular exercises and physical activity also prevent colorectal cancer by decreasing the contact time between potential carcinogens and the cells of the rectum. Mitchell, Church, & Zucker, (2008) recognize that the ability to prevent the cancers occurs due to the alteration of the inflammatory and immune mechanisms that predispose one to colorectal cancer alongside regulating insulin produced for blood sugar level regulation.
In addition, regular exercises and physical activity reduce the risks of depression and anxiety among the populations. As identified in the earlier analysis, exercises and physical activity stimulate the release of hormones such as the endorphins that bring relaxation effect on the muscles hence, relaxing effect. The effects brought by regular exercises and physical activity are effective as the use of pharmacological drugs that are used for managing anxiety and depression. Apart from stimulating the release of endorphins, regular exercise and physical activity alter the chemistry of the brain. Exercise and physical exercise stimulate the cells of the brain to release GABA neurotransmitters that bring calming effect that reduces symptoms associated with anxiety and depression. In addition, studies have shown that exercise prevents depression by lowering the level of stress, boosting one's self-esteem, and improving sleep, factors postulated to increase the risks of depression and anxiety among the populations. The exercises and physical activities also reduce the production of chemicals by the immune system worsening symptoms of depression and increasing the body's temperature. This brings the calming effects besides reducing the symptoms of anxiety and depression. Other ways in which regular exercise and physical activity prevent anxiety and depression include building one's self-confidence, promote the development of positive coping mechanisms and enhancing social interaction (Medical, 1991).
Mitchell, Church, and Zucker (2008) stated that regular exercises and physical exercises strengthen the bones and joints and the overall improvement of the health outcomes of an individual. Being active maintains the strength of the bones and joints by maintaining its density. The strengthening of the muscles around the joints translates to the functional abilities of the muscles and reduction in the risks of bone fractures and joint damage. Bones and joints require a variety of exercises to remain healthy. Prolonged inactivity in people suffering from osteoarthritis stiffens the joints and surrounding tissues. The stiffening leads to weakening of the surrounding tissues and chronic pain that could be eliminated by performing regular exercises and physical activity. As such, this shows that performing regular exercises and physical activities promote the strength of the tissues surrounding the bone and tissues adjacent to it; hence, the strength, and reduction of pain and osteoporosis (Exercise n.d).
In addition, regular exercises and physical activities preserve the range of motion of the joints, providing one with the ability to perform a variety of exercises. The flexibility provides an individual with the advantage of reduced incidences of falls, fractures, and damage to joints alongside the tissues surrounding it. The ability of regular exercises to slow down the progression of osteoporosis also contributes to the reduction of falls, bone fractures, and damage to the joints. Exercises like weight-bearing, low impact exercises, and regular brisk have shown to reduce the progression of osteoporosis and bone fractures significantly. Weight bearing exposes the bones and joints to significant stress. This leads to the improvement of the muscle strength and regular brisk improve mobility of the bones while low impact exercises improve balance and strength of…