When it comes to exercise, one of the first things that comes to mind in the middle of people may be walking. Or everyone is going through it right now, but I am very active in daily life, which may be one of them. Well, when you are this active or every day, you need to clean your house, eat, take care of the child, etc. Do you know why you suffer from back/neck pain while dealing with work and you are out of breath while climbing stairs or walking fast? You can find what you are wondering in our article today.
WHAT IS EXERCISE?
First of all, let’s start with the description of the exercise;
Exercise; It is a type of physical activity that aims to develop one or more elements of planned, structured, voluntary, physical fitness. In other words, in order for the work we do to be exercise, it must be in a planned and regular number of repetitions, and the body must be aimed at developing clusters.
The health-related components of physical fitness; cardiovascular (aerobic) fitness, muscle strength and endurance, flexibility and body composition. A training session includes warm-up, stretching, conditioning (aerobic training and/or resistance exercise) and cool-down steps. The first thing we need to pay attention to is the pre-training warm-up and post-workout cool-down steps. It is the main factor in preventing injury and maintaining our heart health. As we said at the beginning, unfortunately, since our daily spine intensity and the work we do do not include these steps and are not in systematic repetition, unfortunately, it does not replace training. In addition, since there are no warm-up and cool-down phases, it causes pain and carries the risk of disability.
WHY SHOULD I WORKOUT?
The goal of exercise is to regulate oxygen distribution and metabolic processes, improve strength and endurance, reduce body fat, and improve muscle-joint movements. All these benefits are necessary for good health and everyone should include a routine training program in their daily life. There is no distinction between young and old for training, however strenuous training has its risks. A workout of 20 minutes or more 3 times a week is sufficient. For sessions of 5 or more times a week, periods of 15-25 minutes provide a high level of benefit.
One of the primary aims of exercise is to increase our muscle strength and to put our heartbeat rhythm into the system. Our weak muscles, which are one of the first factors we encounter in low back, neck and back pain, play a big role in developing and getting rid of your pain thanks to regular training.
exercise;
To start the day fresh,
To have a healthy body,
get rid of pain,
Increasing our bone density
We must train to reduce depression and anxiety.
RELATIONSHIP OF DIABETES AND TRAINING
Exercise increases the body’s sensitivity to insulin. As this sensitivity to insulin increases, blood sugar level decreases and insulin production decreases. Active people are less likely to develop Type II diabetes, even if they are genetically predisposed to the disease. Exercise facilitates blood sugar regulation in diabetes.
In type-2 diabetes, less insulin begins to be produced and insulin resistance develops. Physical activity can prevent or delay diabetes.
ATTENTION TO NUTRITION BEFORE EXERCISE!
It is not recommended to consume a large amount of food before exercise, you should have a main meal at least 3-4 hours before. Exercises with a very full stomach bring some risks. That’s why we need to pay attention to what we eat before and after training. For a proper nutrition program, you should definitely take supplements from a nutritionist.
Water is of great value to individuals who train. In order for the performance to be at the highest level, the lost fluid must be replaced. A lack of fluid exceeding 2-3% of body weight reduces training performance. 250-500 ml every 15 minutes during training. fluid should be taken.
WE SHOULD NOT CONSIDER EXERCISE AS A JOB, WE MUST MAKE IT A SECTION OF OUR LIFE!
YOU CAN REACH A PHYSIOTHERAPIST TO REACH A RIGHT AND HEALTHY WORKOUT.
