Use it or lose it – Reasons to stay active
Diseases have nothing to do with the natural processes of aging. Accumulation of long-term lifestyle and poor eating habits has to do with that. Being young does not guarantee a good physical state: in fact, many adults have a lot better shape than the average sedentary teenager. These statements may not be a surprise for you, but do you really invest in your future health and welfare, or just "states" the importance of regular exercise? In this article, Prof. Gruben Rozalind carefully analyzes why this aspect of care is so important to your vitality.
Physics redundancy – an epidemic of our times
Most of the deterioration in physical functioning, experienced as an older, must be nothing more than to inactivity and unhealthy eating habits. The aging process itself has, strangely enough, very little to do with stiff joints, weak and inflexible muscles or poor circulation. Physical activity is so fundamental to the life of our body as food we eat. Leave your car parked in the garage for twenty years and then try out for a walk. As people get older, become less prone to physical activity, even when being sedentary, this contributes to premature aging. Each year that passes it becomes progressively more important exercise.
In our Western society, oriented to technology, with all the effort to avoid artifacts, escalators and cars, the human body is in serious danger of becoming redundant. According to a study conducted in the United Kingdom (Allied Dunbar 1992):
- Nearly one third of men and two thirds of women find it difficult to sustain progress of reasonable step (4.8 kph ) upwards on a slope of 1 in 20.
- 30% of men and 50% of women aged 65 to 74 years did not have enough muscle strength or energy to raise 50% of their body weight – and consequently have difficulty getting up from a chair without using their arms.
There are indications that these surprising findings represent trends in the rest of Europe. If the "tide" does not "changes”, soon, as kind, it will inevitably to lose the ability of body function. Academic development can move away from excessive with two of our most precious possessions – namely, our natural instincts and our common sense. Meanwhile we live increasingly from a physical perspective our intellectual tends to decrease and along with it, our health. Most people have become so "abstract" in their consciousness that they have distorted perceptions of what they are really active.
The U.K. National Fitness Survey (National Study of the physical state of the UK) also revealed that "many people assume that their hectic lifestyle replaces the need for exercise, but eight out of ten people do less exercise than required to benefit their health". This was surprising because the report also showed that 80% believe they do enough to keep in good condition.
This apparent lack of awareness allows us to partially understand the reasons that so few people are exercising, but there is another key reason for the inactivity which has epidemic proportions in westernized societies.
Education – the missing link
Most people know that "should" exercise, but cannot find motivation to do so due to lack of information about the reasons for this. The aim of this brief article is to encourage your enthusiasm to get up and get moving, identifying some of the wonderful benefits an active lifestyle can bring.
Joints
A joint is the union of two bones. The ends of the bones that join to form free movement of joints such as elbows, hips and knees are protected by a layer of cartilage. This cartilage protects the ends of the bones to move against each other, it acts as a buffer against impact and contributes to the transport of nutrients to bone tissue. The cartilage, which has a structure similar to that of a marine sponge, it is relatively brittle, heavy and unwieldy to become dehydrated. When filled with fluid, however, is transformed into a voluptuous cushion that effectively protects the ends of bones. For cartilage stay hydrated, free movement of the joints are coated with what is known as "synovial capsule”. The membrane of the capsule when is stimulated by the movement, produces a fluid that keeps the cartilage lubricated.
Joints that move slightly due to lack of use produces small numbers of synovial fluid and thus are pads of cartilage dense, brittle and useless. Being dehydrated over a long period of time, cracks in the cartilage begin to appear, similar to the cracks in the earth during a drought. The little fluid inside can be filtered, resecting the area even more.
The healthy joint cartilage does not contain a nerve terminal. The scar tissue, however, does have them. As the body tries to repair the diseased joints, leaves scar tissues that produce feelings of pain when moving. This situation severely exacerbates the problem because the individual is now more reluctant to be active because of the pain experiences when doing so. Gradually there is a downward spiral of degradation, often to the point of losing physical independence. This state of illness is known as "Osteoarthritis".
One of the secrets for healthy joints is using regularly by their natural ranges of motion. The knees and elbows are hinge joints and are thus designed to move through a plane of movement – like a door hinge. Attempting to move them laterally, especially with force, can cause great damage to the ligaments nearby. The common squat, climbing stairs and kicking a ball are all effective ways to exercise the joints of the knees. Bicycling also provides a good alternative for people suffering from pain in the joints of the knees, as it can bear weight without moving.
Joints of the shoulders and waist circumference are composed of a bone that fits into a concave cavity. This allows them to thrive in a wide range of directions. Both the racket sports like swimming make good use of the shoulders. The use of a hula-hop can be a fun way to keep healthy hip joints, but climbing stairs is also effective. For people who suffer pain in the hip, exercise in the water can be invaluable, as it supports the weight of the body, relieving pressure on joints.
The five components of physical state
The physical state can be divided into five distinct areas, all of which have multiple health benefits and, if trained, can profoundly improve your quality of life.
Cardiorespiratory state
It consists of the efficiency of our body to inhale oxygen, transport it where needed and use it once it gets there. The ability to do so depends largely on the healthy functioning of the heart, lungs and circulatory system. The good Cardiac state carries a good range of benefits which include:
- Reduced body fat
- Increased strength of the heart muscle
- Increased elasticity of the respiratory
- Improved lymphatic functioning
- Less stress
- More elastic arteries
An effective way to train your cardiorespiratory status is getting involved in activities that lead to an increase in the pace respiratory and heart for a minimum of 20 minutes, 3 times per week. As you improve your state, would be an excellent idea a progressive increase to 30 minutes, 5 times per week.
Muscular force
It consists of the ability of your muscles to push, carry, lift and move heavy objects. Having strong muscles means that:
- Your joints are more secure
- Bones become stronger
- The response times are faster
- Reduced the likelihood of back injury
- You are more physically fit to defend
- The more muscle in your own body, your metabolism will be faster, so it will be easier for you to burn excess body fat.
Training muscle should be done regularly (3 times a week – not on consecutive days) to overcome a resistance of high intensity, muscle fatigue may occur after only 1-10 repetitions. You can use alternative resistance equipment – such as those found in the local gym.
Muscular strength
It consists of the resistance of your muscles to continue working for long periods of time. Having good resistance produces many benefits, including:
- Best position, which produces better health and appearance
- Less fatigue experienced in carrying out everyday tasks
- Changes in enzymes body to facilitate the release of accumulated body fat for use as energy
- Increased sexual life
- Best "tone" muscle
- Greater physical capacity to enjoy a wide variety sports and recreation
To resistance training, the muscles that support a moderate force should be required for extended periods of time (muscle fatigue should not be made until at least 15 successive repetitions). Just as in strength training, can be used to achieve the weight of the body or equipment specially designed for resistance.
Flexibilities
It consists in the ability of your muscles to stretch, allowing elastic range of motion. Becoming a flexible means:
- You have less chance of tripping or falling hurt
- There is a better posture
- The daily movements become more comfortable performing
- The joints are more able to move and thus become more healthy
- It reduces the likelihood of back pain in the muscles
State motor
It consists of the efficiency of the nervous system, including its effects on:
- Balancing Agility
- The reaction time
- Speed
- Coordination
All of which are vital to the quality of our daily operation.
Participating in a series of activities (known as "cross training") is the most effective way to ensure the training of all aspects of the rule engine. The cross training also has the advantage of minimizing the risk of injury by overuse and repetitive stress, plus give you the greatest range of physical attributes.
Teaching by example
Vegetarians and vegans are often viewed as weak, anemic and pale. If we want to inspire those who have a carnivorous and destructive lifestyle to adopt our way of life, it is imperative that we show ia picture of vibrant health and athletic vitality. Each and every one of those who practice this sensitive and respectful way of life is an example of vegetarianism, we like it or not. It is known that appearances can speak louder than words and that the most powerful form of teaching is by example. With this in mind I offer you my encouragement and support with all my heart to walk, run, jump, jump, carry, push, reach, stretch, lift and touch up on your way to a healthier body.
Rozalind Gruben of EVU News, Issue 1 / 1998