The Physical And Psychological Term paper
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Introduction
The word >exercise= has become synonymous with modern living. Health experts and fitness gurus alike are constantly stressing the importance of physical activity. At the same time, however, the average person seems to be getting less and less exercise. Escalators, elevators, television remote controls and automatic garage door openers have all decreased the need for physical activity. Although all of these modern devices act as great time-savers in a hectic world, physical activity is essential to one=s health. Opting for the stairs rather than the elevator can be very significant in determining one=s level of health over the long run. It is important to remember that the human body was not built to be sedentary, but rather an active, well-tuned machine. For this reason, being physically active is essential to good health because it increases one=s self-esteem, improves bodily functions, and enhances one=s ability to deal with stress.
Exercise Improves Bodily Functions
According to Murray (1995), the entire body benefits from regular exercise largely as a result of improved cardiovascular and respiratory function. Exercise enhances the transport of oxygen and nutrients into the cells. At the same time, exercise enhances the transport of carbon dioxide and waste products from the tissues and into the bloodstream, and ultimately to the eliminative organs. Pollack (Murray, 1995) states that regular exercise is particularly important in lowering the risk of heart disease. It does this by lowering cholesterol levels, improving blood and oxygen supply to the heart, increasing the functional capacity of the heart, lowering blood pressure, lowering obesity, and exercising a favourable effect on blood clotting. Regular exercise also increases stamina and energy levels. Lark (1996) further states that exercise improves brain function by promoting better oxygenation and blood circulation to the brain, and increasing the output of beta-endorphins. Also, exercise improves physiological functions by stabilizing blood
sugar level, reducing food cravings, improving elimination through the bowels and kidneys, and reducing blood pressure. Hoffman (1997) states that exercise enables one to deal more easily with all sorts of stresses, both physical and emotional. The human body needs to move, to maintain the strength of muscles and bones as well as the flexibility and mobility of muscles, nerves and joints. Coleman (1994) also emphasizes the importance of physical activity by stating that many diseases can be made better by exercise. Finally, Powell (1994) states that the countless benefits of exercise include improved cardiovascular efficiency, increased efficiency of oxygen utilization, increased metabolism, and increased muscular strength. Exercise also helps to lower the level of blood fats, and helps to reduce anxiety and depression.
There are also countless other benefits of exercise. According to Coleman (1994), one of these benefits is that exercise helps against arthritis because it prevents muscles from seizing up. Furthermore, Coleman states that exercise can help to cure circulation problems. By preventing blood from stagnating in the veins, one is less likely to suffer from cold hands, cold feet, and varicose veins. Exercise also prevents the heart from becoming weak and flabby. A well-thought out exercise programme improves the power and strength of the heart, and without exercise, the slightest exertion may put the heart under strain. Coleman (1994) continues by saying that exercise relieves indigestion, irritable bowel syndrome, and many other digestive problems caused by sitting too much. Furthermore, exercise may help one sleep better without the use of pills. This argument is strengthened by a study conducted by Leathwood, (Murray, 1995) which showed that exercise significantly reduces sleep latency and improves sleep quality in sufferers of insomnia.
This extensive list of the benefits of physical activity effectively proves why little physical activity can be a very harmful trend. The effect of physical activity in one=s life is enormous. To increase the length and quality of life, it is essential to make exercise a daily routine.
Exercise Contributes to an Increased Self-Esteem
The physical benefits of exercise inevitably lead to an increase in self-esteem. Musk (1996) states that one of exercise=s many benefits are that it builds self-esteem. He states that exercise helps people feel more relaxed and sociable. Exercise also helps reduce body fat, build muscle, increase energy levels and provide a sense of being more sexually attractive. In turn, all these benefits lead to an increase in one=s self-confidence. Vedral (1998) states that the countless benefits of exercise include the loss of excess body fat, reduced pant or dress size, improved stamina, increased strength, increased energy, improved posture, and reduced pain from arthritis. All of these physical gains contribute to an improved outlook on life, self-image, and self-confidence. Hoffman (1997) also states that the enhanced body image that comes with regular exercise is based on reality. With a regular exercise programme, one will see vast improvements in physical appearance and body image. Also, improved muscle tone results in an enhanced sense of confidence and independence. Hoffman further strengthens Vedral=s argument that dropping to a smaller dress size as a result of exercise contributes to an improved self-image.
Finally, Joyner (1994) strengthens the psychological benefits of exercise by stating that a regular exercise program such as walking builds self-esteem. Sticking with a regular exercise plan develops self-discipline, which engenders feelings of accomplishment and self-worth. By exercising, one may achieve a personal victory over laziness and low self-respect. Moreover, the
positive physical development that results from regular exercise contributes to an increase in one=s self-confidence.
The increase in self-esteem that accompanies the physical benefits of exercise further strengthens the value and importance of physical activity. Undeniably, looking good equals feeling good.
Exercise Enhances One=s Ability to Deal With Stress
Eliot (1994) states that the body requires physical activity. Exercise is a vital component of any stress-reduction program because it helps to reduce the physical symptoms associated with immediate or chronic stress. Markham (1994) also states that physical fitness is an excellent way to fight stress and stress-related illnesses. Coleman (1994) emphasizes these points, and states that stress muscle tension and pain are interlinked, interdependent and inextricable. If one is under stress, their muscles will be tense. If the muscles are tense, they will be painful. The pain one gets when they are under stress depends on which muscles are tensed. Exercise can help to break up this pain and tension in many ways. During exercise, one may put aside their daily worries. By concentrating on the exercise, life=s stresses are forced to the back of one=s mind - and both the mind and body benefit. Also, by stretching the muscles, exercise helps to remove accumulated tensions. As the tension disappears, so does the pain.
According to Hoffman (1997), many of the accumulated stresses in the body are a result of frustrations and disappointment and uncommitted anger. The body=s natural response to stress leads to a build-up of muscle tension. The change in the muscles is designed to enable one to fight or to run away. Usually, however, one does neither. By exercising, one is able to empty the muscles of these accumulated stresses and tensions.
Coleman (1994) states that regular exercise encourages the body to produce soothing and healing hormones called endorphins. These hormones, which will be discussed in more detail later, are the body=s own versions of opiates. Furthermore, a regular exercise program that improves one=s general health and fitness will increase one=s resistance to stress and reduce one=s susceptibility to stress-related illnesses. People who exercise regularly produce lower levels of a stress-related hormone called adrenalin and experience less dramatic blood pressure and heart rate rises during...
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