![MARIANA DE MELO](https://upload.wikimedia.org/wikipedia/commons/d/de/MARIANA_DE_MELO.JPG)
Exercise is a
body
Body may refer to:
In science
* Physical body, an object in physics that represents a large amount, has mass or takes up space
* Body (biology), the physical material of an organism
* Body plan, the physical features shared by a group of anima ...
activity that enhances or maintains
physical fitness and overall
health
Health, according to the World Health Organization, is "a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity".World Health Organization. (2006)''Constitution of the World Health Organiza ...
and wellness.
It is performed for various reasons, to aid growth and improve strength, develop
muscles and the
cardiovascular system, hone
athletic skills,
weight loss
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat ( adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other co ...
or maintenance, improve health, or simply for enjoyment. Many individuals choose to
exercise outdoors where they can congregate in groups, socialize, and improve
well-being
Well-being, or wellbeing, also known as wellness, prudential value or quality of life, refers to what is intrinsically valuable relative ''to'' someone. So the well-being of a person is what is ultimately good ''for'' this person, what is in th ...
as well as
mental health
Mental health encompasses emotional, psychological, and social well-being, influencing cognition, perception, and behavior. It likewise determines how an individual handles stress, interpersonal relationships, and decision-making. Mental hea ...
.
In terms of health benefits, the amount of recommended exercise depends upon the goal, the type of exercise, and the age of the person. Even doing a small amount of exercise is healthier than doing none.
Classification
![US Army 51673 aerobathon](https://upload.wikimedia.org/wikipedia/commons/7/7a/US_Army_51673_aerobathon.jpg)
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:
*
Aerobic exercise
Aerobic exercise (also known as endurance activities, cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, inv ...
is any
physical activity
Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure.Global Recommendations on Physical Activity for Health, 2009. World Health Organization. Geneva, Switzerland. Accessed 13/ ...
that uses large muscle groups and causes the body to use more
oxygen
Oxygen is the chemical element with the symbol O and atomic number 8. It is a member of the chalcogen group in the periodic table, a highly reactive nonmetal, and an oxidizing agent that readily forms oxides with most elements as ...
than it would while resting.
The goal of aerobic exercise is to increase
cardiovascular
The blood circulatory system is a system of organs that includes the heart, blood vessels, and blood which is circulated throughout the entire body of a human or other vertebrate. It includes the cardiovascular system, or vascular system, tha ...
endurance
Endurance (also related to sufferance, resilience, constitution, fortitude, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from an ...
. Examples of aerobic exercise include
running
Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is ...
,
cycling
Cycling, also, when on a two-wheeled bicycle, called bicycling or biking, is the use of cycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as "cyclists", "bicyclists", or "bikers". Apart from t ...
,
swimming
Swimming is the self-propulsion of a person through water, or other liquid, usually for recreation, sport, exercise, or survival. Locomotion is achieved through coordinated movement of the limbs and the body to achieve hydrodynamic thrust that r ...
, brisk
walking
Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an ' inverted pendulum' gait in which the body vaults ...
,
skipping rope
A skipping rope (British English) or jump rope (American English) is a tool used in the sport of skipping/jump rope where one or more participants jump over a rope swung so that it passes under their feet and over their heads. There are multi ...
,
rowing
Rowing is the act of propelling a human-powered watercraft using the sweeping motions of oars to displace water and generate reactional propulsion. Rowing is functionally similar to paddling, but rowing requires oars to be mechanically ...
,
hiking
Hiking is a long, vigorous walk, usually on trails or footpaths in the countryside. Walking for pleasure developed in Europe during the eighteenth century.AMATO, JOSEPH A. "Mind over Foot: Romantic Walking and Rambling." In ''On Foot: A Histor ...
, dancing, playing
tennis
Tennis is a racket sport that is played either individually against a single opponent ( singles) or between two teams of two players each ( doubles). Each player uses a tennis racket that is strung with cord to strike a hollow rubber ball ...
,
continuous training, and
long distance running.
*
Anaerobic exercise, which includes
strength
Strength may refer to:
Physical strength
*Physical strength, as in people or animals
* Hysterical strength, extreme strength occurring when people are in life-and-death situations
*Superhuman strength, great physical strength far above human c ...
and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density,
balance
Balance or balancing may refer to:
Common meanings
* Balance (ability) in biomechanics
* Balance (accounting)
* Balance or weighing scale
* Balance as in equality or equilibrium
Arts and entertainment Film
* ''Balance'' (1983 film), a Bulgaria ...
, and
coordination.
Examples of strength exercises are
push-ups
The push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterio ...
,
pull-ups {{unreferenced, date=March 2017
Pull-Ups is a brand of disposable training pants made under the Huggies brand of baby products. The product was first introduced in 1989 and became popular with the phrase "I'm a big kid now!" which is the product's ...
,
lunges, squats, bench press. Anaerobic exercise also includes
weight training
Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Trai ...
,
functional training Functional training is a classification of exercise which involves training the body for the activities performed in daily life.
Origins
Functional training has its origins in rehabilitation. Physical and occupational therapists and chiropracto ...
,
eccentric training
An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a biceps curl the action of lowering the dumbbell back down from ...
,
interval training
Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods inv ...
,
sprinting
Sprinting is running over a short distance at the top-most speed of the body in a limited period of time. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal, or avoiding or catching an op ...
, and
high-intensity interval training
High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bu ...
which increase short-term muscle strength.
*
Flexibility
Stiffness is the extent to which an object resists deformation in response to an applied force.
The complementary concept is flexibility or pliability: the more flexible an object is, the less stiff it is.
Calculations
The stiffness, k, of a bo ...
exercises stretch and lengthen
muscles.
Activities such as
stretching
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling ...
help to improve
joint
A joint or articulation (or articular surface) is the connection made between bones, ossicles, or other hard structures in the body which link an animal's skeletal system into a functional whole.Saladin, Ken. Anatomy & Physiology. 7th ed. McGraw- ...
flexibility and keep muscles limber.
The goal is to improve the
range of motion which can reduce the chance of injury.
Physical exercise can also include training that focuses on
accuracy
Accuracy and precision are two measures of ''observational error''.
''Accuracy'' is how close a given set of measurements ( observations or readings) are to their ''true value'', while ''precision'' is how close the measurements are to each oth ...
,
agility,
power
Power most often refers to:
* Power (physics), meaning "rate of doing work"
** Engine power, the power put out by an engine
** Electric power
* Power (social and political), the ability to influence people or events
** Abusive power
Power may a ...
, and
speed
In everyday use and in kinematics, the speed (commonly referred to as ''v'') of an object is the magnitude
Magnitude may refer to:
Mathematics
*Euclidean vector, a quantity defined by both its magnitude and its direction
*Magnitude (ma ...
.
Types of exercise can also be classified as dynamic or static. 'Dynamic' exercises such as steady running, tend to produce a lowering of the
diastolic
Diastole ( ) is the relaxed phase of the cardiac cycle when the chambers of the heart are re-filling with blood. The contrasting phase is systole when the heart chambers are contracting. Atrial diastole is the relaxing of the atria, and ventricu ...
blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the
systolic pressure to rise significantly, albeit transiently, during the performance of the exercise.
Health effects
Physical exercise is important for maintaining
physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active. Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential. The majority of the benefits from exercise are achieved with around 3500
metabolic equivalent
The metabolic equivalent of task (MET) is the objective measure of the ratio of the rate at which a person expends energy, relative to the mass of that person, while performing some specific physical activity compared to a reference, set by convent ...
(MET) minutes per week, with diminishing returns at higher levels of activity.
For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would ''together'' achieve about 3000 MET minutes a week.
A lack of
physical activity
Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure.Global Recommendations on Physical Activity for Health, 2009. World Health Organization. Geneva, Switzerland. Accessed 13/ ...
causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide.
Overall, physical inactivity causes 9% of premature mortality worldwide.
Fitness
Most people can increase fitness by increasing
physical activity
Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure.Global Recommendations on Physical Activity for Health, 2009. World Health Organization. Geneva, Switzerland. Accessed 13/ ...
levels.
Increases in muscle size from resistance training are primarily determined by diet and testosterone. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.
There is evidence that exercising in
middle age may lead to better physical ability later in life.
Early motor skills and development is also related to physical activity and performance later in life. Children who are more proficient with motor skills early on are more inclined to be physically active, and thus tend to perform well in sports and have better fitness levels. Early motor proficiency has a positive correlation to childhood physical activity and fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.
The type and intensity of physical activity performed may have an effect on a person's fitness level. There is some weak evidence that
high-intensity interval training
High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bu ...
may improve a person's
VO2 max
VO2 max (also maximal oxygen consumption, maximal oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption attainable during physical exertion. The name is derived from three abbreviations: "V̇" for volume (the dot ap ...
slightly more than lower intensity endurance training. However, unscientific fitness methods could lead to sports injuries.
Cardiovascular system
The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular disease, and physical inactivity is an independent risk factor for the development of
coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.
Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.
There is a dose-response relationship between the amount of exercise performed from approximately
kcal
The calorie is a unit of energy. For historical reasons, two main definitions of "calorie" are in wide use. The large calorie, food calorie, or kilogram calorie was originally defined as the amount of heat needed to raise the temperature of o ...
of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly men. The greatest potential for reduced mortality is seen in sedentary individuals who become moderately active.
Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles.
Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40–60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality. According to the
American Heart Association, exercise reduces the risk of cardiovascular diseases, including
heart attack
A myocardial infarction (MI), commonly known as a heart attack, occurs when blood flow decreases or stops to the coronary artery of the heart, causing damage to the heart muscle. The most common symptom is chest pain or discomfort which ma ...
and
stroke.
Some have suggested that increases in physical exercise might decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.
Immune system
Although there have been hundreds of studies on physical exercise and the
immune system
The immune system is a network of biological processes that protects an organism from diseases. It detects and responds to a wide variety of pathogens, from viruses to parasitic worms, as well as cancer cells and objects such as wood splint ...
, there is little direct evidence on its connection to illness.
Epidemiological
Epidemiology is the study and analysis of the distribution (who, when, and where), patterns and determinants of health and disease conditions in a defined population.
It is a cornerstone of public health, and shapes policy decisions and evidenc ...
evidence suggests that moderate exercise has a beneficial effect on the human
immune system
The immune system is a network of biological processes that protects an organism from diseases. It detects and responds to a wide variety of pathogens, from viruses to parasitic worms, as well as cancer cells and objects such as wood splint ...
; an effect which is modeled in a
J curve
A J curve is any of a variety of J-shaped diagrams where a curve initially falls, then steeply rises above the starting point.
Political economy Balance of trade model
In economics, the "J curve" is the time path of a country’s trade balance ...
. Moderate exercise has been associated with a 29% decreased incidence of
upper respiratory tract infection
An upper respiratory tract infection (URTI) is an illness caused by an acute infection, which involves the upper respiratory tract, including the nose, sinuses, pharynx, larynx or trachea. This commonly includes nasal obstruction, sore thro ...
s (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence.
However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes. The immune systems of athletes and nonathletes are generally similar. Athletes may have a slightly elevated
natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.
Vitamin C supplementation has been associated with a lower incidence of
upper respiratory tract infection
An upper respiratory tract infection (URTI) is an illness caused by an acute infection, which involves the upper respiratory tract, including the nose, sinuses, pharynx, larynx or trachea. This commonly includes nasal obstruction, sore thro ...
s in marathon runners.
Biomarker
In biomedical contexts, a biomarker, or biological marker, is a measurable indicator of some biological state or condition. Biomarkers are often measured and evaluated using blood, urine, or soft tissues to examine normal biological processes, p ...
s of
inflammation
Inflammation (from la, inflammatio) is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molec ...
such as
C-reactive protein
C-reactive protein (CRP) is an annular (ring-shaped) pentameric protein found in blood plasma, whose circulating concentrations rise in response to inflammation. It is an acute-phase protein of hepatic origin that increases following interleukin- ...
, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.
The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.
Cancer
A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survival rates. According to the review, "
here
Here is an adverb that means "in, on, or at this place". It may also refer to:
Software
* Here Technologies, a mapping company
* Here WeGo (formerly Here Maps), a mobile app and map website by Here Technologies, Here
Television
* Here TV (form ...
was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancer–specific, and colon cancer–specific mortality. There is currently insufficient evidence regarding the association between physical activity and mortality for survivors of other cancers." Evidence suggests that exercise may positively affect the quality of life in cancer survivors, including factors such as anxiety, self-esteem and emotional well-being. For people with cancer undergoing active treatment, exercise may also have positive effects on health-related quality of life, such as fatigue and physical functioning.
This is likely to be more pronounced with higher intensity exercise.
Exercise may contribute to a reduction of
cancer-related fatigue in survivors of
breast cancer
Breast cancer is cancer that develops from breast tissue. Signs of breast cancer may include a lump in the breast, a change in breast shape, dimpling of the skin, milk rejection, fluid coming from the nipple, a newly inverted nipple, or a r ...
. Although there is only limited scientific evidence on the subject, people with
cancer cachexia
Cachexia () is a complex syndrome associated with an underlying illness, causing ongoing muscle loss that is not entirely reversed with nutritional supplementation. A range of diseases can cause cachexia, most commonly cancer, congestive heart fa ...
are encouraged to engage in physical exercise.
Due to various factors, some individuals with cancer cachexia have a limited capacity for physical exercise.
Compliance with prescribed exercise is low in individuals with cachexia and clinical trials of exercise in this population often have high drop-out rates.
There is low-quality evidence for an effect of aerobic physical exercises on anxiety and serious adverse events in adults with
hematological malignancies
Tumors of the hematopoietic and lymphoid tissues (American English) or tumours of the haematopoietic and lymphoid tissues (British English) are tumors that affect the blood, bone marrow, lymph, and lymphatic system. Because these tissues are al ...
.
Aerobic physical exercise may result in little to no difference in the mortality, quality of life, or physical functioning.
These exercises may result in a slight reduction in depression and reduction in fatigue.
Neurobiological
Depression
Continuous aerobic exercise can induce a transient state of
euphoria, colloquially known as a "runner's high" in
distance running
Long-distance running, or endurance running, is a form of continuous running over distances of at least . Physiologically, it is largely Aerobic exercise, aerobic in nature and requires endurance, stamina as well as mental strength.
Within e ...
or a "rower's high" in
crew
A crew is a body or a class of people who work at a common activity, generally in a structured or hierarchical organization. A location in which a crew works is called a crewyard or a workyard. The word has nautical resonances: the tasks involved ...
, through the increased biosynthesis of at least three
euphoriant
Euphoria ( ) is the experience (or affect) of pleasure or excitement and intense feelings of well-being and happiness. Certain natural rewards and social activities, such as aerobic exercise, laughter, listening to or making music and danci ...
neurochemicals:
anandamide
Anandamide (ANA), also known as ''N''-arachidonoylethanolamine (AEA), is a fatty acid neurotransmitter. Anandamide was the first endocannabinoid to be discovered: it participates in the body's endocannabinoid system by binding to cannabinoid r ...
(an
endocannabinoid
Cannabinoids () are several structural classes of compounds found in the cannabis plant primarily and most animal organisms (although insects lack such receptors) or as synthetic compounds. The most notable cannabinoid is the phytocannabinoid tet ...
),
β-endorphin
''beta''-Endorphin (β-endorphin) is an endogenous opioid neuropeptide and peptide hormone that is produced in certain neurons within the central nervous system and peripheral nervous system. It is one of three endorphins that are produced ...
(an
endogenous opioid
Opioid peptides are peptides that bind to opioid receptors in the brain; opiates and opioids mimic the effect of these peptides. Such peptides may be produced by the body itself, for example endorphins. The effects of these peptides vary, but t ...
),
and
phenethylamine (a
trace amine
Trace amines are an endogenous group of trace amine-associated receptor 1 (TAAR1) agonists – and hence, monoaminergic neuromodulators – that are structurally and metabolically related to classical monoamine neurotransmitters. Compared to th ...
and
amphetamine analog).
Sleep
Preliminary evidence from a 2012 review indicated that physical training for up to four months may increase sleep quality in adults over 40 years of age. A 2010 review suggested that exercise generally improved
sleep
Sleep is a sedentary state of mind and body. It is characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and reduced interactions with surroundings. It is distinguished from wakefulness by a de ...
for most people, and may help with
insomnia
Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, ...
, but there is insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep. A 2018 systematic review and meta-analysis suggested that exercise can improve sleep quality in people with insomnia.
Libido
One 2013 study found that exercising improved sexual arousal problems related to antidepressant use.
Respiratory system
People who participate in physical exercise experience increased cardiovascular fitness.
There is some level of concern about additional exposure to air pollution when
exercising outdoors, especially near traffic.
Mechanism of effects
Skeletal muscle
Resistance training and subsequent consumption of a protein-rich meal promotes
muscle hypertrophy
Muscle hypertrophy or muscle building involves a hypertrophy or increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increas ...
and gains in
muscle strength
Skeletal muscles (commonly referred to as muscles) are Organ (biology), organs of the vertebrate muscular system and typically are attached by tendons to bones of a skeleton. The muscle cells of skeletal muscles are much longer than in the other ...
by stimulating
myofibrillar
A myofibril (also known as a muscle fibril or sarcostyle) is a basic rod-like organelle of a muscle cell. Skeletal muscles are composed of long, tubular cells known as muscle fibers, and these cells contain many chains of myofibrils. Each myofibr ...
muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).
The stimulation of muscle protein synthesis by resistance training occurs via
phosphorylation of the
mechanistic target of rapamycin
The mammalian target of rapamycin (mTOR), also referred to as the mechanistic target of rapamycin, and sometimes called FK506-binding protein 12-rapamycin-associated protein 1 (FRAP1), is a kinase that in humans is encoded by the ''MTOR'' gene. ...
(mTOR) and subsequent activation of
mTORC1
mTORC1, also known as mammalian target of rapamycin complex 1 or mechanistic target of rapamycin complex 1, is a protein complex that functions as a nutrient/energy/redox sensor and controls protein synthesis.
mTOR Complex 1 (mTORC1) is compo ...
, which leads to
protein biosynthesis in cellular
ribosomes via phosphorylation of mTORC1's immediate targets (the
p70S6 kinase
Ribosomal protein S6 kinase beta-1 (S6K1), also known as p70S6 kinase (p70S6K, p70-S6K), is an enzyme (specifically, a protein kinase) that in humans is encoded by the ''RPS6KB1'' gene. It is a serine/threonine kinase that acts downstream of PIP ...
and the
translation
Translation is the communication of the meaning of a source-language text by means of an equivalent target-language text. The English language draws a terminological distinction (which does not exist in every language) between ''transla ...
repressor protein
4EBP1).
The suppression of muscle protein breakdown following food consumption occurs primarily via increases in
plasma insulin.
Similarly, increased muscle protein synthesis (via activation of mTORC1) and suppressed muscle protein breakdown (via insulin-independent mechanisms) has also been shown to occur following ingestion of
β-hydroxy β-methylbutyric acid
β-Hydroxy β-methylbutyric acid (HMB), otherwise known as its conjugate base, , is a naturally produced substance in humans that is used as a dietary supplement and as an ingredient in certain medical foods that are intended to promote wou ...
.
Aerobic exercise induces
mitochondrial biogenesis
Mitochondrial biogenesis is the process by which cells increase mitochondrial numbers. It was first described by John Holloszy in the 1960s, when it was discovered that physical endurance training induced higher mitochondrial content levels, leadi ...
and an increased capacity for
oxidative phosphorylation in the
mitochondria of skeletal muscle, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.
These effects occur via an exercise-induced increase in the intracellular
AMP #REDIRECT Amp
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:
ATP ratio, thereby triggering the activation of
AMP-activated protein kinase
5' AMP-activated protein kinase or AMPK or 5' adenosine monophosphate-activated protein kinase is an enzyme (EC 2.7.11.31) that plays a role in cellular energy homeostasis, largely to activate glucose and fatty acid uptake and oxidation when cell ...
(AMPK) which subsequently phosphorylates
peroxisome proliferator-activated receptor gamma coactivator-1α (PGC-1α), the
master regulator
In genetics, a master regulator is a gene at the top of a gene regulation hierarchy, particularly in regulatory pathways related to cell fate and differentiation.
Examples
Most genes considered master regulators code for transcription factor prot ...
of mitochondrial biogenesis.
Other peripheral organs
![Aerobic Anaerobic Exercise Adaptations](https://upload.wikimedia.org/wikipedia/commons/f/f6/Aerobic_Anaerobic_Exercise_Adaptations.jpg)
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as
myokine A myokine is one of several hundred cytokines or other small proteins (~5–20 kDa) and proteoglycan peptides that are produced and released by skeletal muscle cells (muscle fibers) in response to muscular contractions. They have autocrine, paracr ...
s which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases. Exercise reduces levels of
cortisol, which causes many health problems, both physical and mental. Endurance exercise before meals lowers
blood glucose
Glycaemia, also known as blood sugar level, blood sugar concentration, or blood glucose level is the measure of glucose concentrated in the blood of humans or other animals. Approximately 4 grams of glucose, a simple sugar, is present in the blo ...
more than the same exercise after meals. There is evidence that vigorous exercise (90–95% of
VO2 max) induces a greater degree of physiological
cardiac hypertrophy than moderate exercise (40 to 70% of VO
2 max), but it is unknown whether this has any effects on overall morbidity and/or mortality. Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training).
Ventricular hypertrophy
Ventricular hypertrophy (VH) is thickening of the walls of a ventricle (lower chamber) of the heart. Although left ventricular hypertrophy (LVH) is more common, right ventricular hypertrophy (RVH), as well as concurrent hypertrophy of both ventr ...
, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.
Central nervous system
The effects of physical exercise on the
central nervous system
The central nervous system (CNS) is the part of the nervous system consisting primarily of the brain and spinal cord. The CNS is so named because the brain integrates the received information and coordinates and influences the activity of all p ...
are mediated in part by specific
neurotrophic factor
Neurotrophic factors (NTFs) are a family of biomolecules – nearly all of which are peptides or small proteins – that support the growth, survival, and differentiation of both developing and mature neurons. Most NTFs exert their tro ...
hormones that are released into the blood stream by muscles, including
BDNF
Brain-derived neurotrophic factor (BDNF), or abrineurin, is a protein found in the and the periphery. that, in humans, is encoded by the ''BDNF'' gene. BDNF is a member of the neurotrophin family of growth factors, which are related to the canon ...
,
IGF-1, and
VEGF
Vascular endothelial growth factor (VEGF, ), originally known as vascular permeability factor (VPF), is a signal protein produced by many cells that stimulates the formation of blood vessels. To be specific, VEGF is a sub-family of growth factors ...
.
Public health measures
Community-wide and school campaigns are often used in an attempt to increase a population's level of physical activity. Studies to determine the effectiveness of these types of programs need to be interpreted cautiously as the results vary.
There is some evidence that certain types of exercise programmes for older adults, such as those involving gait, balance, co-ordination and functional tasks, can improve balance. Following progressive resistance training, older adults also respond with improved physical function. Brief interventions promoting physical activity may be cost-effective, however this evidence is weak and there are variations between studies.
Environmental approaches appear promising: signs that encourage the use of stairs, as well as community campaigns, may increase exercise levels. The city of
Bogotá,
Colombia, for example, blocks off of roads on Sundays and holidays to make it easier for its citizens to get exercise. Such
pedestrian zone
Pedestrian zones (also known as auto-free zones and car-free zones, as pedestrian precincts in British English, and as pedestrian malls in the United States and Australia) are areas of a city or town reserved for pedestrian-only use and in whi ...
s are part of an effort to combat chronic diseases and to maintain a healthy
BMI.
Parents can promote physical activity by modelling healthy levels of physical activity or by encouraging physical activity. According to the Centers for Disease Control and Prevention in the United States, children and adolescents should do 60 minutes or more of physical activity each day. Implementing physical exercise in the school system and ensuring an environment in which children can reduce barriers to maintain a healthy lifestyle is essential.
The
European Commission
The European Commission (EC) is the executive of the European Union (EU). It operates as a cabinet government, with 27 members of the Commission (informally known as "Commissioners") headed by a President. It includes an administrative body ...
's Directorate-General for Education and Culture (DG EAC) has dedicated programs and funds for Health Enhancing Physical Activity (HEPA) projects within its
Horizon 2020 and
Erasmus+
Desiderius Erasmus Roterodamus (; ; English: Erasmus of Rotterdam or Erasmus;''Erasmus'' was his baptismal name, given after Erasmus of Formiae. ''Desiderius'' was an adopted additional name, which he used from 1496. The ''Roterodamus'' was a ...
program, as research showed that too many Europeans are not physically active enough. Financing is available for increased collaboration between players active in this field across the EU and around the world, the promotion of HEPA in the EU and its partner countries, and the European Sports Week. The DG EAC regularly publishes a
Eurobarometer
Eurobarometer is a series of public opinion surveys conducted regularly on behalf of the European Commission and other EU Institutions since 1973. These surveys address a wide variety of topical issues relating to the European Union throughout i ...
on sport and physical activity.
Exercise trends
Worldwide there has been a large shift toward less physically demanding work.
This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor-saving technology in the home, and fewer active
recreational pursuits.
Personal lifestyle changes, however, can correct the lack of physical exercise.
Research published in 2015 suggests that incorporating
mindfulness into physical exercise interventions increases exercise adherence and self-efficacy, and also has positive effects both psychologically and physiologically.
File:Woman running barefoot on beach.jpg, Running
Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is ...
helps in achieving physical fitness.
File:Cruising on a Board.jpg, Skateboarding is good for cardiovascular health
File:IDHM Wasserspringen 2018-02-18 3m mixed Vorkampf Sprung 3 18.jpg, Swimming
Swimming is the self-propulsion of a person through water, or other liquid, usually for recreation, sport, exercise, or survival. Locomotion is achieved through coordinated movement of the limbs and the body to achieve hydrodynamic thrust that r ...
as an exercise tones muscles and builds strength.
File:2018 USA Indoor Track and Field Championships (40357948141).jpg, Athletics
Athletics may refer to:
Sports
* Sport of athletics, a collection of sporting events that involve competitive running, jumping, throwing, and walking
** Track and field, a sub-category of the above sport
* Athletics (physical culture), competi ...
(ex. pole vault
Pole vaulting, also known as pole jumping, is a track and field event in which an athlete uses a long and flexible pole, usually made from fiberglass or carbon fiber, as an aid to jump over a bar. Pole jumping competitions were known to the Myc ...
) as a form of exercise
File:Cristiano Ronaldo Iran vs Portugal.jpg, Football as an exercise
Social and cultural variation
Exercising looks different in every country, as do the motivations behind exercising.
In some countries, people exercise primarily indoors (such as at home or
health clubs), while in others, people primarily
exercise outdoors. People may exercise for personal enjoyment, health and well-being, social interactions, competition or training, etc. These differences could potentially be attributed to a variety of reasons including geographic location and social tendencies.
In Colombia, for example, citizens value and celebrate the outdoor environments of their country. In many instances, they use outdoor activities as social gatherings to enjoy nature and their communities. In Bogotá, Colombia, a 70-mile stretch of road known as the Ciclovía is shut down each Sunday for bicyclists, runners, rollerbladers, skateboarders and other exercisers to work out and enjoy their surroundings.
Similarly to Colombia, citizens of
Cambodia
Cambodia (; also Kampuchea ; km, កម្ពុជា, UNGEGN: ), officially the Kingdom of Cambodia, is a country located in the southern portion of the Indochinese Peninsula in Southeast Asia, spanning an area of , bordered by Thailan ...
tend to exercise socially outside. In this country, public gyms have become quite popular. People will congregate at these outdoor gyms not only to use the public facilities, but also to organize aerobics and dance sessions, which are open to the public.
Sweden has also begun developing outdoor gyms, called ''utegym''. These gyms are free to the public and are often placed in beautiful, picturesque environments. People will swim in rivers, use boats, and run through forests to stay healthy and enjoy the natural world around them. This works particularly well in Sweden due to its geographical location.
Exercise in some areas of China, particularly among those who are retired, seems to be socially grounded. In the mornings,
square dances are held in public parks; these gatherings may include Latin dancing, ballroom dancing, tango, or even the jitterbug. Dancing in public allows people to interact with those with whom they would not normally interact, allowing for both health and social benefits.
These sociocultural variations in physical exercise show how people in different geographic locations and social climates have varying motivations and methods of exercising. Physical exercise can improve health and well-being, as well as enhance community ties and appreciation of natural beauty.
Nutrition and recovery
Proper
nutrition
Nutrition is the biochemical and physiological process by which an organism uses food to support its life. It provides organisms with nutrients, which can be metabolized to create energy and chemical structures. Failure to obtain sufficient ...
is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of
macronutrients
A nutrient is a substance used by an organism to survive, grow, and reproduce. The requirement for dietary nutrient intake applies to animals, plants, fungi, and protists. Nutrients can be incorporated into cells for metabolic purposes or excre ...
while providing ample
micronutrients, in order to aid the body with the recovery process following strenuous exercise.
Active recovery is recommended after participating in physical exercise because it removes
lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.
Exercise has an effect on appetite, but whether it increases or decreases appetite varies from individual to individual, and is affected by the intensity and duration of the exercise.
Excessive exercise
Excessive exercise or
overtraining Overtraining occurs when a person exceeds their body's ability to recover from strenuous exercise. Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perfo ...
occurs when a person exceeds their body's ability to recover from strenuous exercise.
History
![Roper's gymnasium, Philadelphia, circa 1831](https://upload.wikimedia.org/wikipedia/commons/4/4f/Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg)
The benefits of exercise have been known since antiquity. Dating back to 65 BCE, it was
Marcus Cicero, Roman politician and lawyer, who stated: "It is exercise alone that supports the spirits, and keeps the mind in vigor." Exercise was also seen to be valued later in history during the
Early Middle Ages
The Early Middle Ages (or early medieval period), sometimes controversially referred to as the Dark Ages, is typically regarded by historians as lasting from the late 5th or early 6th century to the 10th century. They marked the start of the Mi ...
as a means of survival by the
Germanic peoples
The Germanic peoples were historical groups of people that once occupied Central Europe and Scandinavia during antiquity and into the early Middle Ages. Since the 19th century, they have traditionally been defined by the use of ancient and e ...
of Northern Europe.
More recently, exercise was regarded as a beneficial force in the 19th century. In 1858
Archibald MacLaren opened a
gym
A gymnasium, also known as a gym, is an indoor location for athletics. The word is derived from the ancient Greek term " gymnasium". They are commonly found in athletic and fitness centres, and as activity and learning spaces in educational i ...
nasium at the
University of Oxford
, mottoeng = The Lord is my light
, established =
, endowment = £6.1 billion (including colleges) (2019)
, budget = £2.145 billion (2019–20)
, chancellor ...
and instituted a training regimen for Major
Frederick Hammersley
Frederick Hammersley (January 5, 1919 – May 31, 2009) was an American abstract painter. His participation in the 1959 '' Four Abstract Classicists'' exhibit secured his place in art history.
Early years
Frederick Hammersley was born in Salt ...
and 12 non-commissioned officers. This regimen was assimilated into the training of the
British Army
The British Army is the principal land warfare force of the United Kingdom, a part of the British Armed Forces along with the Royal Navy and the Royal Air Force. , the British Army comprises 79,380 regular full-time personnel, 4,090 Gurk ...
, which formed the
Army Gymnastic Staff in 1860 and made sport an important part of military life. Several mass exercise movements were started in the early twentieth century as well. The first and most significant of these in the UK was the Women's League of Health and Beauty, founded in 1930 by
Mary Bagot Stack
Mary Bagot Stack (12 June 1883 – 26 January 1935), known as Mollie Bagot Stack, founded the Women's League of Health & Beauty in 1930, the first and most significant mass keep-fit system of the 1930s in the UK. This has continued as an exercis ...
, that had 166,000 members in 1937.
The link between physical health and exercise (or lack of it) was further established in 1949 and reported in 1953 by a team led by
Jerry Morris
Jeremiah Noah Morris (6 May 1910 – 28 October 2009) was a Scottish epidemiologist who established the importance of physical activity in preventing cardiovascular disease.
Early life
Morris was born on 6 May 1910 in Liverpool. His Jewish famil ...
.
Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence of heart disease.
Other animals
Studies of animals indicate that physical activity may be more adaptable than changes in food intake to regulate
energy balance Energy balance may refer to:
* Earth's energy balance, the relationship between incoming solar radiation, outgoing radiation of all types, and global temperature change.
* Energy accounting, a system used within industry, where measuring and anal ...
.
Mice having access to
activity wheels engaged in voluntary exercise and increased their propensity to run as adults.
Artificial selection of mice exhibited significant
heritability in voluntary exercise levels, with "high-runner"
breeds having enhanced
aerobic capacity
VO2 max (also maximal oxygen consumption, maximal oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption attainable during physical exertion. The name is derived from three abbreviations: "V̇" for volume (the dot ap ...
,
hippocampal
The hippocampus (via Latin from Greek , 'seahorse') is a major component of the brain of humans and other vertebrates. Humans and other mammals have two hippocampi, one in each side of the brain. The hippocampus is part of the limbic system, an ...
neurogenesis, and skeletal muscle
morphology
Morphology, from the Greek and meaning "study of shape", may refer to:
Disciplines
* Morphology (archaeology), study of the shapes or forms of artifacts
* Morphology (astronomy), study of the shape of astronomical objects such as nebulae, galaxies ...
.
The effects of exercise training appear to be heterogeneous across non-mammalian species. As examples, exercise training of
salmon
Salmon () is the common name for several commercially important species of euryhaline ray-finned fish from the family Salmonidae, which are native to tributaries of the North Atlantic (genus ''Salmo'') and North Pacific (genus '' Oncorhy ...
showed minor improvements of endurance, and a forced swimming regimen of
yellowtail amberjack
The yellowtail amberjack, yellowtail kingfish, hiramasa or great amberjack (''Seriola lalandi'') is a large fish found in the Southern Ocean. Although previously thought to be found in all oceans and seas, recent genetic analysis restricts ''S. ...
and
rainbow trout accelerated their growth rates and altered muscle morphology favorable for sustained swimming.
Crocodiles,
alligator
An alligator is a large reptile in the Crocodilia order in the genus ''Alligator'' of the family Alligatoridae. The two extant species are the American alligator (''A. mississippiensis'') and the Chinese alligator (''A. sinensis''). Additiona ...
s, and
duck
Duck is the common name for numerous species of waterfowl in the family Anatidae. Ducks are generally smaller and shorter-necked than swans and geese, which are members of the same family. Divided among several subfamilies, they are a form ...
s showed elevated aerobic capacity following exercise training.
No effect of endurance training was found in most studies of lizards,
although one study did report a training effect.
In lizards,
sprint training had no effect on maximal exercise capacity,
and muscular damage from over-training occurred following weeks of forced treadmill exercise.
See also
*
Active living
Active living is a lifestyle that integrates physical activity into everyday routines, such as walking to the store or biking to work. Active living is not a formalized exercise program or routine, but instead means to incorporate physical act ...
*
Behavioural change theories
Behavioural change theories are attempts to explain why human behaviours change. These theories cite environmental, personal, and behavioural characteristics as the major factors in behavioural determination. In recent years, there has been increas ...
*
Bodybuilding
Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles (muscle building) by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses ...
*
Exercise hypertension
Exercise hypertension is an excessive rise in blood pressure during exercise. Many of those with exercise hypertension have spikes in systolic pressure to 250 mmHg or greater.
A rise in systolic blood pressure to over 200 mmHg when exercising a ...
*
Exercise-induced nausea Exercise-induced nausea is a nausea, feeling of sickness or vomiting which can occur shortly after exercise has stopped as well as during exercise itself. It may be a symptom of either over-exertion during exercise, or from too abruptly ending an e ...
*
Exercise intensity
Exercise intensity refers to how much energy is expended when exercising. Perceived intensity varies with each person. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after ex ...
*
Exercise intolerance
Exercise intolerance is a condition of inability or decreased ability to perform physical exercise at the normally expected level or duration for people of that age, size, sex, and muscle mass. It also includes experiences of unusually severe pos ...
*
Exercise-induced anaphylaxis
*
Exercise-induced asthma
Exercise-induced asthma, or E.I.A., occurs when the airways narrow as a result of exercise. The preferred term for this condition is exercise-induced bronchoconstriction (EIB). While exercise does not cause asthma, it is frequently an asthma trig ...
*
Kinesiology
Kinesiology () is the scientific study of human body movement. Kinesiology addresses physiological, anatomical, biomechanical, pathological, neuropsychological principles and mechanisms of movement. Applications of kinesiology to human healt ...
*
Metabolic equivalent
The metabolic equivalent of task (MET) is the objective measure of the ratio of the rate at which a person expends energy, relative to the mass of that person, while performing some specific physical activity compared to a reference, set by convent ...
*
Non-exercise associated thermogenesis
Thermogenesis is the process of heat production in organisms. It occurs in all warm-blooded animals, and also in a few species of thermogenic plants such as the Eastern skunk cabbage, the Voodoo lily (''Sauromatum venosum''), and the giant wate ...
*
Neurobiological effects of physical exercise
The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition. A large body of research in humans has demonstrated that consistent aerobic exer ...
*
Supercompensation
In sports science theory, supercompensation refers to the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.
Description
Adaptation of load is called supe ...
*
Warming up
'Warming up' is a part of stretching and preparation for physical exertion or a performance by exercising or practicing gently beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others warm up before s ...
References
External links
Adult Compendium of Physical Activities– a website containing lists of
Metabolic Equivalent of Task (MET) values for a number of physical activities, based upon
Physical activity and the environment– guidance on the promotion and creation of physical environments that support increased levels of physical activity.
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