Exercise regularly for Healthy & Quality Of Life.

To stay healthy and enjoy Quality Of Life (QOL) you can achieve this by following recommended regular physical activity weekly plan. 

By Mahmood Hussain, 12thAugust 2016, the article is written for www.babyfirst.com.pk   BABY FIRST PAKISTAN and on Facebook.babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. Writer Mahmood Hussain is from Karachi Pakistan. 

Physical activity means any activity which keep your body moving. 

As per 2008 Physical activity guideline for American, they state we all need two types physical activity to improve our health.  Which means follow regular weekly schedule by performing aerobic and muscle strengthening exercise.  

Normally and mostly this has been observed, when any one plan to do exercise regularly. He or she needs to initiate it and make up his mind to exercise regularly.  This is to remain healthy and enjoy Quality Of Life (QOL). 

People are not very sure how to start and continue regularly the weekly recommended schedule to stay fit.  We all need to gear up our mind and to take the first step and then start physical activity regularly to have healthy life.  

One thing do comes to the mind, before starting the physical activity or following exercise schedule that is fear of getting hurt. To get rid from this worry, initiate physical activity with moderate level and gradually build up to the required level within 3-4 weeks. This will tone your body and your brain will be prepare to accept this change. . 

Best is to start slowly with brisk walking either in park or suitable walking place or cycling or treadmill. Start with 30 minutes per day for five days a week. When the body get tuned than increase time duration to the minimum level of 45 minutes to one hour per day for five days a week. You can do brisk walk, cycling or treadmill or swimming as routine physical activity. 

Secondly you can add physical muscle building exercise to bearable or normal level such as pushups, sit-ups and weightlifting and more gadget available in health club or gym to tone up your body and muscle. To start with it please consult the trainer or coach of the gym how, when and what to start first and then follow on later on as weekly schedule 

Again it is stressed to start slowly and build your strength and muscle gradually with the passage of time. It is important and necessary in later weeks you need to devote at least 45 minutes to one hour per day for five days a week for physical activity to stay healthy and enjoy Quality Of Life (QOL).      

If you are above forty years of the age and planning to start physical activity / exercise. It is better to consult your doctor and have regular routine medical checkup. If you are fit and fine than start gradually and slowly and build up in weeks. Within 3-4 weeks your body and muscle will be tone up and ready to devote 45 minutes to one hour per day at least five times a week for physical activities,  

Please bear in mind if you are suffering from any chronic illness such as heart disease, high blood pressure, diabetes or arthritis. In such cases you need to consult and talk to your physician when and how to start physical activity. Please clearly understand due to any of these illness mentioned above, will limit in any way to you, to go for regular physical activities. You need to work closely with your doctor and plan, how to start your physical activities as per your body disease condition. Physical activity should match and cope with your current abilities. With the advice of your doctor from time to time you will be able to build up your strength to increase your time and for more vigorous physical exercise. 

With regular weekly physical activities and healthy diet overall Quality Of Life (QL) will be enhance and you will feel more energetic and mentally agile.  

If your disease condition still stop you to follow the recommended minimum guidelines for doing physical exercise per day / per week.,Still it is advised by experts to do physical activity as much as possible which your body can absorb and tolerate. This is much better than sitting idle. 

It will be good to devote at least one hour to 90 minutes per week for mild to moderate physical activity (aerobic exercise) which body can tolerate. In the starting weeks it will be tough but with regular follow up you can build your stamina and tone up your body. This will definitely lead to Quality Of Life for which we all desire and strive.

What has been discussed / stressed, above in short by following physical activities regularly you will outweigh the risk of getting ill or avoid damaging your body. It is good for us to have healthy life. 

Watch your body weight. 

To stay healthy and fit it is important to control your weight and keep close watch on it. 

For effective weight control it is needed to eat healthy diet and go for regular physical activities on daily and weekly basis..

Weight gain or its maintenance is dependent on your calorie intake per day and amount of calories burnt per day. If calorie intake exceeds than burnt calories by your body this may lead to gain in weight.

Normal and healthy person need to have physical activity of 45 to 60 minutes per day means 4 to 5 hours per week in five divided day. Daily physical activity to be comprised of 30 to 40 minutes per day of moderate aerobic activity and 15 to 20 minutes per day for intense and vigorous activity and this trend may please be applied on your divided weekly schedule. 

As per scientific research which strongly states regular physical activities will maintain and watch your weight. There is no fix formula and guidelines which suggests how much time people should devote per day and weekly for physical activities. This varies from person to person but very clear is we all have to at least devote a minimum of 30 minutes per day for at least 5 days a week.

If person is on weight reduction mission currently. He or she has to start physical activities and gradually build and gear yourselves for vigorous amount of physical activity along with healthy recommended diet plan.  As a determine person you have to regulate & watch your calorie input to output ratio. Do adjust it, your calorie intake should be less than the output. to stay healthy and enjoy quality of life (QOL). Secondly maintain recommended weight as per BMR, this require healthy diet and follow regular physical activity.

Exercise will make your bone and muscle strong. 

Bones, joints and muscles are vital parts of the body, which support us to move our body for daily routine work as well as for physical activities and sports. They also provide support to our body.

 If we take care of bone, joint and muscle than we will be able to perform our daily routine movement activities and will allow us to do daily physically active. With the research by scientist it shows that doing regular aerobic exercise leads to bone and muscle strengthening. Secondly this will slow the process of loss of bone density that usually progress with the age. 

Regular exercise will reduce risk for Type 2 diabetes and heart disease.  

By doing regular physical activities this will reduce risk of developing type 2 diabetes and any other metabolic syndrome.

The metabolic syndrome is refer to a group of risk factor that may lead to the risk of having heart disease normally also refer as Chronic heart disease and other related problems such as stroke and very commonly now days is type 2 diabetes.

The metabolic syndrome is a condition in which a person have some combination disease which means too much fat around the waist, having hypertension also known as high blood pressure, increase in blood cholesterol level, higher triglyceride levels, low HDL, or high blood sugar. 

To lower the risk of above mentioned metabolic syndrome the research results have shown that to lower the incidence can be achieved by regular 120 to 150 minutes of moderate intensity physical (aerobic) activity per week. If you are willing and geared up to do more physical activity this will further lower the risk.

It is also effective in lowering blood sugar level which is need for diabetic patient.. 

With regular exercise this may reduce risk of some type of cancer such as breast and colon.

This has also been observed with regular physical exercise there are also less chances of endometrial and lung cancer, but still research work is under progress in this regard.

The research also state the cancer survivor if perform regular physical activity this help in improving better quality of life and also improve the physical fitness.

Regular physical activities elevates mood & overall mental health.

Following recommended weekly physical fitness schedule will help in improving your skills of learning, thinking ability and judgement. This has been shown in various research conducted. 

It also state further in some scientific evidence it shows even less physical activity is much better and beneficial than not following any physical activity 

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