The key to physical exercise is understanding your physical condition and finding exercises that are appropriate for your current state of health. If new to exercising, start out at a slow pace for only five minutes daily to get your body accustomed to moving. Not all exercises will be appropriate for your individual situation, so consult with your doctor before starting any new exercise program.
Form
Form involves performing an exercise a certain way in order to gain maximum results while minimizing risks of injury. Improper form is a disadvantage of physical exercise. Proper form is a definite advantage of physical exercise and plays an integral role in all exercise regimes, even when returning weights to the weight rack. If maintaining proper form provides too much of a hindrance, reduce the amount of weight you lift or lower your repetitions. Common injuries of using poor form or technique include fractures, strains and sprains, according to the Mayo Clinic.
Time Consuming
Some individuals may view the recommended time needed to get proper amounts of exercise as a disadvantage. Physical exercise takes time out of your busy schedule. Between working, raising children and engaging in extra curricular activities, not much time can be available for exercise. In order to achieve the highest level of health benefits, you must treat exercise as a scheduled daily event. The Center for Disease Control recommends strengthening your major muscle groups in your shoulders, arms, abdomen, back, hips, chest and legs at least twice weekly. Guidelines also recommend adults properly warm up and cool down after each exercise session. Recommendations include setting aside a minimum 150 minutes weekly on at least five days to engage in moderately-brisk cardio exercise. The 150-minutes can be divided into 10-minute increments and provide the same health benefits.
Intensity Level
The intensity level you work out at can be either an advantage or disadvantage of physical exercise. When done correctly, your intensity level will keep your heart rate within your target rate for a prolonged period of time and allow you to get the most out of your workout, increasing overall efficiency. Measure your intensity level by noticing your heart rate, how you feel or your perceived exertion, according to the Mayo Clinic. Staying within a vigorous or moderately-brisk intensity level provides the best health benefits. Exercising at too high an intensity level will be a disadvantage of physical exercise since overexertion may lead to nausea, dizziness, burnout, pain or injury.
Lower Health Risks
One advantage of physical exercise is that moving your body more reduces your risks of developing a number of health ailments. Becoming physically active improves mental health functioning and lowers depression levels by releasing endorphins -- a brain chemical that provides a feeling of happiness and content. Physical exercise burns calories, thereby playing a role in weight management and lowering your chances of developing obesity, a leading risk factor for heart disease. Exercising lowers triglycerides, blood pressure and increases good cholesterol to protect against heart disease and lower chances of developing diabetes and some forms of cancer. Weight-bearing exercises help keep your musculoskeletal system healthy by increasing bone density and strength, lowering your risks of developing weakened bones or osteoporosis. Flexibility exercises play a key role in maintaining joint range of motion and lowering risks of developing orthopedic ailments such as frozen shoulders.
References
- Mayo Clinic; Fitness; Mayo Foundation for Medical Education and Research; 2009
- CDC; How Much Physical Activity Do Adults Need? Center for Disease Control; 2011
- Mayo Clinic; Exercise intensity; Mayo Foundation for Medical Education and Research; 2011
- Mayo Clinic; Benefits Of Physical Activity; Mayo Foundation for Medical Education and Research; 2009
