Physical activity and its effect on the body

Physical activity and its effect on the body: Comprehensive OverView

I. Introduction to physical activity

Physical activity (FA) is any bodily movement produced by skeletal muscles that leads to energy consumption. This wide concept covers many types of activities, from ordinary household tasks to structured training. Understanding of various aspects of FA, its intensity, duration, and types, is critical to optimize its positive effect on the body.

• Determination of physical activity: All movements associated with the use of skeletal muscles, leading to an increase in energy consumption above the rest level.
• Physical activity levels:
  • Low level: Minimum activity, mostly sedentary lifestyle.
  • Moderate level: Activity in which breathing and heart rhythm are slightly gaining. For example, quick walking, gardening.
  • High level: Activity in which breathing and heart rhythm are significantly increased. For example, running, swimming, intensive team sports.
• Types of physical activity:
  • Aerobic exercises (cardio): Improve the work of the cardiovascular system. Examples: walking, running, swimming, cycling.
  • Power exercises: Strengthen muscles and bones. Examples: weight lifting, exercises with your own weight, use of simulators.
  • Flexibility exercises: Improve joint mobility and muscle elasticity. Examples: stretching, yoga, pilates.
  • Balance Exercise: Improve balance and coordination. Examples: Tai-chi, standing on one leg.
• Physical activity recommendations: World health organizations, such as WHO (World Health Organization), recommend at least 150 minutes of moderate intensity of aerobic activity or 75 minutes of high intensity of aerobic activity per week, as well as strength training at least twice a week.

II. Impact on the cardiovascular system

Regular FA has a deep and positive effect on the cardiovascular system (CCC), reducing the risk of developing cardiovascular diseases, such as coronary heart disease, stroke, hypertension and heart failure.

• Lipid profile improvement: FA helps to reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). LDL helps the accumulation of plaques in the arteries, and HDL helps to remove cholesterol from arteries.
• Reduced blood pressure: FA strengthens the heart muscle, allowing it to more effectively pump blood. This leads to a decrease in systolic and diastolic blood pressure.
• Improving the function of the endothelium: Endothelium is the inner layer of arteries. Fa stimulates the production of nitrogen oxide (No), which relaxes blood vessels, improves blood flow and prevents blood clots.
• Reducing the risk of blood clots: FA reduces blood viscosity and improves the function of platelets, which reduces the risk of blood clots that can lead to heart attack or stroke.
• Improvement of heart release: FA strengthens the heart muscle, allowing it to pump more blood with every blow. This increases the heart output, that is, the volume of blood, pumped by the heart in a minute.
• An increase in coronary blood flow: FA promotes the development of new blood vessels in the heart (angiogenesis), which improves blood supply to the heart muscle and reduces the risk of ischemia.
• Reduced inflammation: FA reduces the level of inflammation in blood, such as C-reactive protein (CRP), which reduces the risk of atherosclerosis and other cardiovascular diseases.
• Improving the variability of heart rhythm (VCR): VCR is a measure of changes in the intervals between heart strokes. High all-asment indicates a good adaptation of CCC to stress, and a low All-in All-Russian Academy of Sciences is associated with an increased risk of cardiovascular diseases. TA improves the VCR.

III. Influence on the endocrine system and metabolism

FA has a significant effect on the endocrine system and metabolism, playing a key role in the regulation of blood sugar, hormonal balance and weight control.

• Regulation of blood sugar: FA increases the sensitivity of cells to insulin, hormone, which helps glucose from the blood to penetrate the cells for use as energy. This reduces blood sugar and reduces the risk of type 2 diabetes.
• Improving glycemic control: In people with type 2 diabetes, FA diabetes help maintain a stable blood sugar and reduces the need for insulin or other drugs.
• Hormone regulation: FA affects the production of various hormones, including:
  • Insulin: Reduces the level of insulin at rest, improving sensitivity to it.
  • Glucagon: It stimulates the release of glucose from the liver into the blood during activity.
  • Stress hormones (cortisol, adrenaline): They increase during activity, providing energy.
  • Growth hormones: Stimulate tissue growth and restoration.
  • Field hormones (testosterone, estrogen): Affect the reproductive function and health of bones.
• Weight control: FA helps to burn calories, which helps to reduce weight or maintain a healthy weight. FA also increases muscle mass, which consumes more calories at rest than adipose tissue.
• Improving fat metabolism: FA stimulates lipolysis (splitting fats) and oxidation of fatty acids, which helps to reduce the level of triglycerides in the blood and improve the composition of the body.
• Increase in metabolism at rest: Regular strength training increases muscle mass, which leads to an increase in the main metabolism (BMR) – the amount of calories that the body burns at rest.
• Reduction of the risk of metabolic syndrome: FA helps to reduce the risk of developing a metabolic syndrome, which is characterized by a combination of risk factors, such as obesity, high blood pressure, high blood sugar and an unhealthy lipid profile.

IV. Impact on the musculoskeletal system

FA has a significant impact on the musculoskeletal system (ode), strengthening the bones, muscles and joints, which helps to improve mobility, equilibrium and reduce the risk of injuries.

• Strengthening bones: FA, especially strength exercises and exercises with a shock load (for example, running, jumping), stimulates the growth of bone tissue and increases bone density, which reduces the risk of osteoporosis and fractures.
• Increase in muscle mass and strength: Power training stimulates the growth of muscle fibers (hypertrophy) and improve neuromuscular coordination, which leads to an increase in muscle strength and endurance.
• Improving the flexibility of the joints: Flexibility exercises, such as stretching, yoga and pilates, improve joint mobility and muscle elasticity, which reduces the risk of injuries and improves the range of movements.
• Strengthening ligaments and tendons: FA strengthens the ligaments and tendons that support the joints and connect the muscles with the bones, which reduces the risk of stretching and tears.
• Improving equilibrium and coordination: Balance exercises, such as tai-chi, standing on one leg and the use of a balancing board, improve balance and coordination, which reduces the risk of falls, especially in older people.
• Reducing joint pain: FA can help reduce joint pain associated with arthritis by strengthening the muscles surrounding the joints, and improving the blood supply to cartilage tissue.
• Improving posture: Exercises for the muscles of the back and abdomen help to improve posture and reduce the risk of back pain.
• Osteoarthritis Prevention and Treatment: FA is an important part of the prevention and treatment of osteoarthritis, a disease, which is characterized by the destruction of cartilage in the joints. FA helps strengthen the muscles surrounding joints, improve blood supply to cartilage tissue and reduce inflammation.

V. Infant on the nervous system and mental health

FA has a significant effect on the nervous system and mental health, improving cognitive functions, mood, sleep and reducing the risk of depression and anxiety.

• Improving cognitive functions: Fa stimulates blood flow to the brain, which improves its functioning. It also promotes neurogenesis (the formation of new nerve cells) and increases the level of the neurotrophic factor of the brain (BDNF), which plays a key role in teaching, memory and mood.
• Reduction in the risk of dementia and Alzheimer’s disease: The regular FA is associated with a decrease in the risk of developing the dementia and Alzheimer’s disease, possibly by improving cognitive functions and protecting the brain from damage.
• Improving mood: Fa stimulates the production of endorphins that have an analgesic and euphoric effect. This can help improve mood, reduce stress and anxiety.
• Decrease in depression symptoms: FA is an effective means of treating depression, both mild and moderate severity. It can be used as an independent treatment or in combination with other methods such as drug therapy and psychotherapy.
• Reducing anxiety: FA helps to reduce anxiety, reducing the level of stress hormones (cortisol and adrenaline) and improving overall well -being.
• Improvement: Regular FA can help improve the quality of sleep, reducing the time of falling asleep, increasing the duration of sleep and reducing the number of awakening at night. However, it is important to avoid intense training immediately before bedtime, as this may make it difficult to fall asleep.
• Reducing stress: FA helps to reduce stress, allowing the body to release accumulated energy and tension.
• Improving self -esteem: FA can help improve self -esteem, increasing self -confidence and improving the perception of his body.
• Social interaction: Participation in groups of sports or other forms of FA can contribute to social interaction and a decrease in a sense of loneliness.

VI. Impact on the immune system

The influence of the FA on the immune system is complex and depends on the intensity and duration of activity. A moderate regular FA can strengthen the immune system, while an excessive intensive FA can temporarily weaken it.

• Improving the function of immune cells: Moderate FA can improve the function of various immune cells, such as natural killers (NK cells), T cells and B cells that play a key role in protecting the body from infections and cancer.
• Reduced inflammation: FA can reduce the level of chronic inflammation in the body, which is associated with an increased risk of developing various diseases, including cardiovascular diseases, diabetes and cancer.
• Increase antioxidant protection: FA can increase the level of antioxidants in the body, which help protect cells from damage caused by free radicals.
• Improving the circulation of immune cells: FA can improve the circulation of immune cells in the body, which allows them to respond faster to infections and other threats.
• Reducing the risk of upper respiratory tract infections: The moderate FA is associated with a decrease in the risk of upper respiratory tract infections, such as colds and flu.
• Weakening of immunity with excessive intensity: Excessive intensive FA can temporarily weaken the immune system, increasing the risk of infections. This is due to an increase in the level of stress hormones and a decrease in the number of immune cells in the blood. It is important to give the body enough time to restore after intense training.
• Influence on inflammatory cytokines: FA affects the production of inflammatory cytokines. Moderate FA can reduce the level of pro -inflammatory cytokines and increase the level of anti -inflammatory cytokines.

VII. Fa and profilactics of cancer

Numerous studies show that FA plays an important role in the prevention of various types of cancer.

• Reduction of risk of colon cancer: FA is associated with a decrease in the risk of colon cancer, possibly by accelerating the transit of intestinal contents, reducing the level of insulin and inflammation.
• Reducing risk of breast cancer: FA can reduce the risk of breast cancer, especially in women in postmenopause, possibly by reducing estrogen levels and improving immune function.
• Reduction of risk of endometrial cancer: FA is associated with a decrease in the risk of endometrial cancer (uterine cancer), possibly by reducing the level of insulin and improving the hormonal balance.
• Reduction in the risk of prostate cancer: Some studies show that the FA can reduce the risk of prostate cancer, although additional studies are needed to confirm this connection.
• Reducing the risk of lung cancer: FA can reduce the risk of lung cancer, especially in non -smokers, possibly by improving the function of the lungs and strengthening the immune system.
• Improving survival after cancer diagnosis: FA can improve the survival and quality of life in people who were diagnosed with cancer by reducing fatigue, improving the mood and strengthening of the immune system.
• Influence on the hormonal background: FA affects the hormonal background, which can be an important factor in the prevention of hormone -dependent types of cancer.
• Maintaining a healthy weight: FA helps to maintain a healthy weight, which is an important factor in the prevention of many types of cancer, since obesity is associated with an increased risk of cancer.

VIII. Practical recommendations for the inclusion of FA in everyday life

The inclusion of FA in everyday life does not require radical changes. Small, but regular efforts can bring great health benefits.

• Start small: If you lead a sedentary lifestyle, start small, for example, from 10-15 minutes walk a day. Gradually increase the duration and intensity of training.
• Choose what you like: Watch those types of activity that bring you pleasure. This will help you adhere to a regular training schedule.
• Integrate FA into everyday life:
  • Walk on foot or ride a bicycle to work or to the store.
  • Go up the stairs instead of an elevator.
  • Take breaks in work to warm up and walk.
  • Engage in gardening or other active types of recreation.
• Find a training partner: Playing sports with a friend or family member can be more motivating and interesting.
• Set realistic goals: Do not set you too high goals at the beginning. Gradually increase the intensity and duration of training as your physical form improves.
• Be patient: Do not wait for instant results. Positive effects of FA manifest itself gradually, but over time they will become obvious.
• Consult a doctor: If you have any diseases or doubts, consult a doctor before starting FA.
• Use fitness trackers and applications: Fitness trackers and applications can help you track your activity, set goals and motivate yourself.
• Diversify your training: Include various types of activity in your training program to use different muscle groups and avoid boredom.
• Do not forget about the warm -up and hitch: Before each training, do a warm -up to prepare the muscles for the load, and after training – a hitch to help them recover.
• Listen to your body: Do not overdo it and give your body enough time to relax and recovery.

IX. Risks associated with FA

Despite numerous advantages, FA can also be associated with some risks, especially with excessive intensity or improper exercise technique.

• Injuries: The most common risks associated with FA are injuries, such as ligaments, joint dislocations, bone fractures and muscle damage.
• Cardiovascular complications: In rare cases, intensive FA can lead to cardiovascular complications, such as myocardial infarction or sudden heart death, especially in people with non-diagnosed heart diseases.
• Overtraining: Excessive FA without enough time for recovery can lead to overtraining, which is characterized by fatigue, decreased performance, sleep disorders and increased susceptibility to infections.
• Dehydration: Inadequate fluid intake during and after the FA can lead to dehydration, which can cause headache, dizziness and decrease in performance.
• Food disorders: In some cases, the FA may be associated with the development of food disorders, such as anorexia and bulimia, especially in young women.
• Joint problems: Excessive joint load can lead to the development or exacerbation of joint problems, such as osteoarthritis.
• Relative energy deficiency syndrome (Red-S): This is a condition that is characterized by insufficient energy consumption in relation to energy costs, which can lead to various health problems, including menstrual disorders, a decrease in bone density and increased risk of injuries.

X. Fa for different age groups and special states

Recommendations for FA should be adapted to age, health and individual needs.

• Children and adolescents: Children and adolescents are recommended for at least 60 minutes of moderate or high intensity of FA every day. This may include games in the fresh air, sports, dancing and other activities.
• Adults: Adults are recommended for at least 150 minutes of moderate intensity of aerobic activity or 75 minutes of high intensity of aerobic activity per week, as well as strength training at least twice a week.
• Elderly people: Older people are recommended to adhere to the same recommendations for FA as adults, taking into account their physical capabilities and health status. It is important to include equilibrium exercises to reduce the risk of falls.
• Pregnant women: Pregnant women are recommended to engage in moderate intensity of FA, if there are no contraindications. It is important to consult a doctor before starting the classes during pregnancy.
• People with chronic diseases: For people with chronic diseases, such as cardiovascular diseases, diabetes and arthritis, it is recommended to engage in FA under the supervision of a doctor. FA can help improve their state of health and quality of life.
• People with disabilities: People with disabilities can engage in various types of FA, adapted to their needs and capabilities. It is important to consult a doctor or physiotherapist in order to choose the right exercises.

XI. Future research areas

Studies in the field of FA and its effect on the body continue and are aimed at a deeper understanding of the mechanisms of FA, the development of new methods of prevention and treatment of diseases, as well as the personalization of recommendations on FA.

• Influence Fa of genome: Studies in the field of genomics study the effect of FA on the expression of genes and epigenetic changes, which can help understand how the FA affects the risk of developing diseases.
• The role of microbioma: Studies study the role of intestinal microbioma in the effect of FA on health. FA can change the composition of a microbioma, which can affect metabolism, immunity and other physiological processes.
• Artificial intelligence and fa: Artificial intelligence (AI) is used to develop personalized recommendations on FA, analysis of data on the activity and creation of new fitness applications and devices.
• FA and longevity: Studies study the connection between FA and longevity to understand how FA can help people live longer and healthier.
• Impact Fa of MOZG: Studies continue to study the effect of FA on cognitive functions, mood and risk of developing neurodegenerative diseases.
• Pharmacology FA: Research is aimed at developing drugs that imitate the positive effects of FA, which can be useful for people who cannot engage in health reasons.

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