PARIPEX - INDIAN JOURNAL OF RESEARCH | Volume - 10 | Issue - 01 |January - 2021 | PRINT ISSN No. 2250 - 1991 | DOI : 10.

36106/paripex

ORIGINAL RESEARCH PAPER Physical Education

IMPORTANCE AND BENIFITES OF PHYSICAL KEY WORDS: sports, need,

Dr. Pardeep
Assistant Professor Of Physical Education Govt. College, Birohar (JHAJJAR).
Kundu
Physical activity is an important determinant of health. Its fundamental role in energy balance and weight control and in
decreasing the risks of coronary heart disease, stroke, hypertension, diabetes, colon cancer, breast cancer, and
ABSTRACT

depression is widely known. But in this fast-paced life, people hardly incorporate physical activity in their daily routine.
Non communicable diseases have, as a result been on the rise across the world. Regular Physical activity and exercise
can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health
diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. Physical activity
and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power,
sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart
disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
INTRODUCTION Regular exercise lowers blood pressure and improves blood
Regular physical exercise is beneficial to the body on a long- circulation. Exercise helps in reduction of excess body weight
term basis. Most experts believe that healthy eating enhances leading to lower blood pressure. If supplemented with proper
the health of the body. However, recent research indicates that nutrition, exercise is the way to prevent obesity.
healthy eating has to be in tandem with physical exercises in
order to ensure that the body systems function best. Regular The efficiency of our muscles reduces if we are not doing
physical exercises ensure that the body is able to manage regular physical workout. So, we must do physical fitness
heart diseases and other ailments such as diabetes. By exercises every day. Exercise is linked with many physical
engaging in physical exercises, an individual is able to and physiological benefits that help an individual to function
enhance his or her chances of living longer, while keeping effectively and feel good. Exercise provides an entertaining
diseases at bay. Additionally, physical exercises ensure that way to spend enjoyable time. People of all age who are usually
blood lipid patterns are kept at a minimum (Langlois, 2013). inactive can improve their health and well-being by
Although heart diseases are usually associated with lack of becoming active at a level of moderate intensity in daily basis.
physical exercises, staying active also ensures that the body Regular Exercise significantly reduces the high blood
effectively manages all kinds of diseases. For instance, people pressure, risk of developing heart disease, stroke, some
can be protected against high blood pressure and breast cancers, diabetes, and may help to remove the stress, anxiety,
cancer if they take physical exercises as routine. and depression. At any age, being physically fit is an
advantage to your overall health.
Physical activity is defined as any bodily movement produced
by skeletal muscles that require energy expenditure. The EXERCISE
term “Physical activity” is not equal to “exercise”. Exercise is a Exercise is a subcategory of physical activity that is planned,
subcategory of physical activity which is structured, structured, and repetitive for the purpose of conditioning any
repetitive, and purposeful. “A sound body has a sound mind” part of the body. Exercise is used to improve health, maintain
It means that if a person is weak, dull, and sick, he is not able to fitness and is important as a means of physical rehabilitation.
do his work efficiently and quickly. It is very important to have Also, we can define exercise as any bodily movement
a fresh mind before any work, like office work, study or some performed in order to develop or maintain physical fitness
creative work. Exercise does not mean to go to gym or some and overall health.
club for daily activity; it only means to do some physical
activity no matter how and where. Exercise is useful in Types of exercise
preventing or treating coronary heart disease, osteoporosis, Exercise and physical activity fall into four basic categories—
weakness, diabetes, obesity, and depression. Strengthening endurance, strength, balance, and flexibility. Most people
exercises provide appropriate resistance to the muscles to have a habit of to focus on one activity or type of exercise and
increase endurance and strength. Cardiac rehabilitation think they're doing enough for their health. Each type of
exercises are developed and individualized to improve the exercise is different, however, doing them all will give you
cardiovascular system for prevention and rehabilitation of extra benefits. Mixing it up also helps to reduce boredom and
cardiac disorders and diseases. stop the possibility of injury.

A well-balanced exercise program can improve general Light exercise: Does not induce sweating unless it's a hot,
health, build endurance, and slow many of the effects of aging. humid day. There is no obvious change in breathing patterns,
The benefits of exercise not only improve physical health, but sleeping, writing, desk work, typing, very slow walking, are
also enhance emotional well-being. Regular physical activity examples for the first category.
remains an essential behavior for endorsing health,
postponing or preventing predominant musculoskeletal Moderate exercise: It should raise your heart rate, make you
disorders such as mechanical low back pain, neck and breathe faster and make you feel warm enough to start to
shoulder pain and decreasing the risk of increasing coronary sweat after performing the activity for about 10 minutes.
heart disease, hypertension, diabetes, osteoporosis, obesity Breathing becomes deeper and more frequent. You can carry
and colon cancers. The period of adolescence represents the on a conversation but not sing, bicycling, very light effort,
transition from childhood to adulthood and lifetime habits calisthenics, home exercise, light or moderate effort are
such as regular exercise are normally begun at this time. Daily examples for the second one.
exercise helps in strengthening of heart muscles and it helps
maintain desired cholesterol levels. Daily physical activity Vigorous exercise: will make you breathe hard, increase
reduces one's chances of stroke and the risk of heart disease. your heart rate significantly and make you hot enough to
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PARIPEX - INDIAN JOURNAL OF RESEARCH | Volume - 10 | Issue - 01 |January - 2021 | PRINT ISSN No. 2250 - 1991 | DOI : 10.36106/paripex
sweat profusely after 3-5 minutes. Breathing is deep and fast and blood is supplied to the brain more efficiently. So
rapid.You can only talk in short phrases, the examples for this when a person keep working all the time by sitting on a chair,
type include running, jogging, jogging in place, heavy his efficiency of work will gradually slow down. If you want to
vigorous effort, rope jumping. improve your work and want to make your position high in
society then make sure that you do some exercise daily,
Endurance: Endurance, or aerobic, activities increase your because it is necessary for you, and your health.
breathing and heart rate. They keep your heart, lungs, and
circulatory system healthy and improve your overall fitness. BENEFITS OF EXERCISE
Building your endurance makes it easier to carry out many of Regular exercise makes the heart stronger and the lungs fitter,
your everyday activities. Walking or jogging, mowing, raking, enabling the cardiovascular system to deliver more oxygen to
digging and Dancing are kinds of this type. the body with every heartbeat and the pulmonary system to
increase the maximum amount of oxygen that the lungs can
Strength: Strength exercises make your muscles stronger. take in. Exercise lowers blood pressure, slightly decreases the
Even small increases in strength can make a big difference in levels of total and low-density lipoprotein (LDL) cholesterol
your ability.We can find this type of exercise in Lifting weights, (the bad cholesterol), and increases the level of high-density
using a resistance band with your own body weight. lipoprotein (HDL) cholesterol (the good cholesterol). These
helpful effects decrease the risk of heart attack, stroke, and
Balance: Balance exercises help prevent falls, a public coronary artery disease. Exercise makes muscles stronger,
problem in older adults. Many lower-body strength exercises allowing people to do tasks that they otherwise might not be
also will improve your balance. This type can be noticeable in able to do or to do them more easily. Every physical task
Standing on one foot, Heel-to-toe walk and Tai Chi. requires muscle strength and some degree of range of motion
in joints. Regular exercise can improve both of these qualities.
Flexibility: Flexibility exercises stretch your muscles and Weight-bearing exercise, such as brisk walking and weight
can help your body stay limber. Being flexible gives you more training, strengthens bones and helps prevent osteoporosis.
freedom of movement for other exercises as well as for your Other health benefits include the following:
everyday activities. Some examples for that in Shoulder and
upper arm stretch, Calf stretch and Yoga. Reduce stress and anxiety: Stress relief is one of the most
common mental benefits of exercise. Regular Exercise can
NEED OF EXERCISE help to manage physical and mental stress. Exercise also
Everybody knows that the need of exercise in our daily lives, increases concentrations of norepinephrine, a chemical that
but we may not know why or what exercise can do for us. A can moderate the brain's response to stress. Being active
good health is obligatory for doing a good work. Exercise greatly causes a reduction in stress levels. Good quality sleep
means, the daily practice of doing some physical work. helps improve overall wellness and can reduce stress.
Exercise is the key to good health and fresh mind. The daily Regarding anxiety, the warm and chemicals that are released
practice of some physical work does not mean to take stress during and after any physical exercise can help people with
on body, but it is actually the stress relieving activity. A famous anxiety disorders calm down. Jumping on the track or
quote is there is awesome evidence that people who lead treadmill for some moderate-to-high intensity aerobic
active lifestyles are less likely to suffer from illness and more exercise can reduce anxiety sensitivity.
likely to live longer. Exercise not only makes you physically
fitter but it also improves your mental health and general Boost happy chemicals: Exercise releases endorphins,
sense of well-being. Getting fit is not just about running on a which create feelings of happiness and euphoria. Studies
treadmill for hours in your local gym, it can be a dance class or have shown that exercise can even improve symptoms among
a new hobby like fencing or mountain biking. the clinically depressed. For this reason, doctors recommend
that people suffering from depression or anxiety. Higher
IMPORTANCE OF EXERCISE energy levels resulting from exercise help a person in
Exercise means, the daily practice of doing some physical remaining fresh and happy.
work. Exercise is the key to good health and fresh mind. The
daily practice of some physical work does not mean to take Improve self-Confidence and self-Image: Physical fitness
stress on body, but it is actually the stress relieving activity. A can boost self-esteem and improve positive self-image.
good health is obligatory for doing a good work. A famous Regardless of weight, size, gender, or age, exercise can
quote is “A sound body has a sound mind” It means that if a quickly elevate a person's perception of his or her
person is weak, dull, and sick, he is not able to do his work attractiveness, that is, self-worth. It has been proved that in
efficiently and quickly. It is very important to have a fresh less time of aerobic exercise and resistance training method
mind before any work, like office work, study or some creative definitely will help to improve self-image. One of the latest
work. The people who make exercise as essential part of their researches was in consistency with most of the previous
routine are happier and more efficient than others. Exercise studies which found significant relationship between physical
does not mean to go to gym or some club for daily activity; it activity and self-esteem by using different study designs and
only means to do some physical activity no matter how and self-esteem scales. Even if you will take your workout outside
where. and start Exercising in the great outdoors can also increase
self-esteem even more.
Many people chose jogging in the morning which is a
excellent way of refreshing mind. Some people use to take sits Increase brainpower: Various studies on mice and men have
and stands and make their body active. Another good way of shown that cardiovascular exercise can create new brain cells
exercise at home is jumping rope, which is equally beneficial (aka neurogenesis) and improve overall brain performance.
for both males and females. If you don't want to do any of these Studies suggest that a vigorous workout increases levels of a
exercises then still you can do exercise. Just stand in fresh air brain-derived protein (known as BDNF) in the body, believed
in the morning and take deep breaths, this will greatly impact to help with decision making, higher thinking, and learning.
your mind.
Improves muscles and bones strength: Exercise involves a
It is observed that the part of the body which remains inactive series of sustained muscle contractions, of either long or short
for a period of time, it becomes inactive permanently. Our duration, depending on the nature of the physical activity.
brain works well when it receives continuous and good blood Muscle-strengthening activities can help you increase or
supply, and when we do exercise blood circulation becomes maintain your muscle mass and strength. Strong muscles and
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PARIPEX - INDIAN JOURNAL OF RESEARCH | Volume - 10 | Issue - 01 |January - 2021 | PRINT ISSN No. 2250 - 1991 | DOI : 10.36106/paripex
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cardiovascular disease. Regular physical exercise is
beneficial to the body on a long-term basis. Most experts
believe that healthy eating enhances the health of the body.
However, recent research indicates that healthy eating has to
be in tandem with physical exercises in order to ensure that
the body systems function best. Regular physical exercises
ensure that the body is able to manage heart diseases and
other ailments such as diabetes. By engaging in physical
exercises, an individual is able to enhance his or her chances
of living longer, while keeping diseases at bay. Daily exercise
can reduce stress and anxiety, boost happy chemicals,
improve self-confidence, increase the brain power, sharpen
the memory and increase our muscles and bones strength.
Physical activity and exercise can have immediate and long-
term health benefits. Most importantly, regular activity can
improve your quality of life. A minimum of 30 minutes a day
can allow you to enjoy these benefits.

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20 www.worldwidejournals.com