For the best health benefits, most fitness experts recommend engaging in some sort of physical activity for 20 to 30 minutes at least three times per week. Those who are not regularly active can start with moderate activity, such as walking or swimming, then increasing your pace and duration as well as the frequency per week once you become more conditioned. As you engage in daily activity, it's important to understand the effects that exercise has on the body and its various systems in order to prevent injury and gain the benefits.
Musculoskeletal System
The human body consists of different bodily systems made up of muscles that perform specific functions. One system is the musculoskeletal system, and although the skeletal muscles function as one large organ, the distribution of activity is always changing as each individual muscle moves. During exercise, the skeletal muscles constantly lengthen and contract, and when a muscle fiber lengthens, sensory impulses are generated to excite the muscle spindle. When a muscle fiber contracts, the muscle spindle is inhibited, according to Raw Food Explained.
Respiratory System
In addition to the musculoskeletal system, the body also relies heavily on the respiratory system during exercise. According to Raw Food Explained, the lungs are expended and contracted through various movements of the chest, including downward and upward movement of the diaphragm, lengthening or shortening of the chest cavity and by elevation and depression of the ribs. During exercise, the diaphragm contracts for inspiration and pulls the lower lung cavity downward. It relaxes for expiration, allowing the lungs to draw back upward. You put more demand on the mechanical structures of respiration during exercise in order to increase the amount of oxygen to the body. It's important that the body reacts appropriately to activity, because if these muscles aren't strong enough, the body's tissues don't get enough oxygen during exercise.
Cardiovascular System
The cardiovascular system controls the quantity of blood pumped to and from the heart during rest and exercise. The cardiovascular system ensures enough blood flows to the muscles during exercise, including the heart muscle. The heart is similar to any other muscle and can be strengthened or weakened, depending on the level of exercise. The main factor that determines how much blood is pumped by the heart is the amount of blood that flows into the heart from circulation, which is increased by exercise. Exercise drastically increases the effectiveness by which the heart provides blood, oxygen and other vital nutrients to various tissues of the body.
Positive Psychological Effects
Exercise has a profound impact on overall health. It provides numerous benefits for your psyche. According to U.S. News online, 30 minutes of activity can reduce tension by boosting levels of certain brain chemicals including serotonin, dopamine and norepinephrine. Additionally, exercise increases the growth of new brain cells and establishes new connections between brain cells to encourage learning. Fitness improvements such as running a faster mile or lifting more weight can improve your overall confidence, self-esteem and body image.
