- May 6, 2020
Sports and Health
Sportsare a fun activity that people participate in across the globe. Itinvolves participating in activities that need physical effort toenhance physical fitness. It allows people to enjoy and promotes theeffective functioning of the body. Sports include activities thatactivate every muscle in the body thus strengthening the body andfacilitating achievement of good health. Exercises are categorizedinto three major groups including flexibility, aerobic and anaerobic.Flexibility works to improve the joint mobility anaerobic enhancesmuscle strength and aerobic promotes the effective functioning of thecardiovascular system. Aerobic exercises promote consumption ofoxygen in the body through activities such as running. Flexibilityexercises engage the body in motion through carrying out balancemovements, bending or stretching. Anaerobic activities involveactivities such as weight training to strengthen the muscle. Sportsactivities include exercises such as swimming, cycling,weightlifting, fitness training at the gym, running, jumping andcompetitive sports like tennis, football, and rugby. Sports andhealth correlate profoundly in many ways. Sports provide enormousbenefits to populations by improving their health and fitness. Itpromotes the well-being of individuals physically, mentally andsocially. Through fitness, individuals are able to meet therequirements of the environment. Taking part in sports has thepositive influence on different areas of a person’s life. Itpromotes positive mental health, makes people healthier and improvessocial skills. The mental health benefits of sports include relievingstress and depression and improve confidence. The physical healthbenefits of sports include improves body image and posture andfacilitates weight loss. The benefits of sports on social well-beinginclude making friends and meeting new and more people. Children andadults are encouraged to participate in sports to achieve improvedhealth and fitness (Woodward,et al. 65-71).
Effectsof Sports (exercise) on health
Sportsplay a significant role in promoting the health of individuals.However, despite the numerous health benefits of sports activities,many people across the globe lack awareness of the importance ofsports in health. It contributes to positive physical healthconditions of people by minimizing the risk of major diseases andillness such as type 2 diabetes, stroke, cancer and heart diseases.It lowers the threat of contracting the illness mentioned above by upto 50% and also decreases the risk of occurrence of early death byapproximately 30%. Additionally, sports boost energy in individualsby improving muscle strength and enhance endurance. It suppliesnutrients and oxygen to the body tissues that promotes efficientworking of the cardiovascular system. It increases the high-densitylipoproteins and reduces the low-density proteins to provide a bettercholesterol level that does not cause harm to health. Playing sportsas well controls diabetes by enabling insulin to perform well andallow diabetic individuals to utilize the amount of insulin presentin the body adequately (Dart, Nguyen & Colditz 163-179).
Participatingin sports also lowers hypertension by maintaining a healthy heart andkeeping the blood vessels healthy hence preventing the development ofhypertension among populations. Engagingin sports improves circulation of blood that ensures the body remainswell oxygenated. It also facilitates an increase in blood volume andhemoglobin concentration thereby helping the body to remain moreactive and healthy. Sports as well control weight bypreventing individuals from gaining weight or facilitating weightloss among people. Engaging in more intense physical activitiesincreases the metabolic rates thereby burning extra calories presentin the body and removing excess fat. For individuals who want tolose weight can engage in high-intensity sports. Similarly, playingsports enhances immunity of the body. Stronger immunity helps toprevent the occurrence of various diseases and growth of bacteriathrough increased temperature of the body. It also increasesproduction of sweat during exercise that promotes removal of toxinsfrom the body. Furthermore, participation in sports contributes tomuscle toning that makes the body become stronger. It strengthensbones and maintains its density as people age (Dart, Nguyen &Colditz 163-179).
Sportsform an important part of a healthy lifestyle. It impacts on thehealth of populations by promoting healthy living. It provides peoplewith opportunities to participate in activities that have greatinfluence on health outcomes. Sports have also been used to treat andrehabilitate infectious and non-communicable ailments thus promotinghealthy lifestyles. Participating in sports should be made a hobbyand be enjoyed. Making sports part of lifestyle improves the overallhealth of an individual. Family members and colleagues should beencouraged to spare some time and engage in sports even for 30minutes. Furthermore, sports enable individuals to have more energythat contributes to the efficient functioning of different processesof the body. It facilitates releases of endorphins that enhanceenergy generation thus promoting work efficiency (Dart, Nguyen &Colditz 163-179).
Sportshave become essential elements in the treatment of specific illnessesin various countries across the globe. Studiesby Woodward, et al (65-71)indicate that sports act as a mental therapy for individuals withdifferent psychological disorders and depression. It reduces stressand depression by minimizing the amount of stress hormones in thebody while stimulating the release of endorphins that have ananti-depressive effect on affected individuals. Similarly, sportsboosts self-esteem and confidence by providing individuals withbetter feelings about their appearance thus causes them to have apositive outlook of their body image. Moreover, sports provideaffective, cognitive, interpersonal and social benefits that areimportant in promoting mental health. Engaging in sports creates apositive social environment for individuals thus contributing to theimprovement of psychological health. It minimizes the risk of declineof cognitive ability as people age. It decreases anxiety especiallyamong adolescents by improving their mood. It achieves this bystimulating the brain to release chemicals that cause people toexperience feelings of happiness and relaxation. It facilitatesconcentration by sharpening mental skills of individuals thusimproving their thinking, judgment, and learning. Furthermore, sportshelps to improve the sleep habits of a person by enabling people tofall asleep faster and intensify sleep. This allows a person to havea positive mental perception the following day. Other psychologicalbenefits of sports include promotes the development of new motorskills, improves listening skills, increases retention, andstimulates the brain (Woodward, et al. 65-71).
Studiesby Woodward,et al (65-71) pointout that sports play a significant role in creating social health. Itprovides numerous social benefits that are important in enhancing thesocial health of individuals. It improves the social well-being ofindividuals by allowing people to connect and interact with otherswithin the team and friends thereby improving their social relations.It promotes the improvement of emotional health whereby individualsare able to meet people who share a common interest and developingfriendships. Timespent with team members plays a major role in the promoting overallhappiness of people. Additionally, winning in sports fostersdevelopment of a sense of achievement and builds self-esteem andconfidence. Inaddition, engaging in sports offers opportunities for learningteamwork, personal responsibility and acquires qualities of goodsportsmanship. Moreover, it promotes achievement of excellentorganizational skills and time management that can be applied in thesocial life of a person. Other benefits of sports in social healthinclude reduces inhibitions and creates social ties.
Lackof exercise is a risk factor for the development of various chronicdiseases and other medical conditions. Reports by World HealthOrganization (WHO) indicate that approximately 2 million peopleacross the globe die as a result of physical inactivity. Physicalinactivity causes people across all ages to experience adverse healtheffects such as increased chances of developing high blood pressure,heart diseases, obesity, depression and anxiety among others (Dart,Nguyen & Colditz 163-179).
Thenumber of Times Exercises should be done Weekly
Exerciseshould regularly be conducted to maintain physical fitness andachieve physical health. Consistency in exercising is important inpromoting and maintaining physical health of an individual. It isrecommended for individuals to exercises on a daily basis to enhanceconsistency. For those who do not have enough time to engage insports on a daily basis are advised to remain active throughout theday for instance, by using the stairs instead of elevators. However,the number of times for a person to engage in sports differsconsiderably with age, fitness goals, type of exercise and time(Caciulaet al. 18-24).
Peopleshould participate in sports for at least three to five times a weekfor about 30-45 minutes ranging from moderate to intensity level ofexercise. Exercising 3-5 times contributes to the achievement ofoptimal results. However, there are no endless number of times ortime that people are supposed to engage in sports. For strengthtraining, exercises can be done for three days and for cardio, it canbe conducted for two days. However, too much exercise can haveharmful effects on health. Exercises should be balanced, wherebypeople should have enough time to rest during exercise sessions andnot to over train. For individuals who have not been leadingsedentary lives and want to start exercising, they are advised tocheck with a doctor first and take little steps as they continue. Forinstance, they can exercise for 10 minutes in three days of the week.Regular and constant participation in sports promotes health andimproves the quality of life of populations (Caciula,et al. 18-24).
Sportsand health correlate in significant ways. They go hand in hand andimpact on every health component including social, physical andmental health. Mentally, sports enhance the flow of oxygen to thebrain thus fostering the development of better memory, cognitiveabilities, and focus. For example, aerobic sports have demonstratedeffectiveness in addressing health conditions such as Alzheimer.Moreover, sports can have the impact on health conditions such asschizophrenia, stroke, high blood pressure and cardiovascularbenefits. Obesity has become a major health problem affectingmillions of people across the globe. It is harmful to the health ofpeople. Sports play a significant role in addressing obesity. Itburns excessive fat and calories thus preventing the risk of obesityand overweight. Exercises enable the body to handle sugar levels inthe body effectively. It regulates insulin, a hormone that suppliessugar from the blood stream to the cells. It facilitates properfunctioning of insulin and maintaining of insulin sensitivity thuspromoting well-being (Pingitore,et al. 1916-1922).
Accordingto Pingitore,et al (1916-1922),sports are linked to health because it helps to prevent the risksfactors of heart diseases including high cholesterol levels,diabetes, and hypertension. People who engage in exercises regularlyhave lower death rates compared to those who do not participate insports. Similarly, the study has indicated that individuals whosuffer from heart diseases and participate in sports, they livelonger and experience fewer heart attacks as opposed those who donot.
Exercisespromote achievement of physical fitness, which is a major factor inhealth. The body composition and weight are sustained throughconsumption of food and expulsion of energy. Therefore, exercisesmaintain body weight and composition by increasing the quantity ofenergy that the body requires functioning properly. Regular exercisescause the body to utilize more energy thereby reducing the amount ofcalories in the body that contribute to the maintenance of weight orweight loss. Exercises as well improves the functioning of thecardiovascular system, increases bone density, joint mobility, andmuscle strength. It also fosters better immune function, lower risksof surgery and minimizes susceptibility to diseases and infection(Pingitore,et al. 1916-1922).
Moreover,exercises work as stress relievers thus promoting the health ofindividuals. Exercises lower the level of cortisol released in thebody thus minimizing stress. Cortisol is a hormone released in thebody when a person is experiencing stress and has adverse impacts onhealth such as causing depression or heart diseases. Additionally,exercise increases the blood flow and oxygen to the braincontributing to improved proliferation and generation of cells hencepromoting the development of cognitive abilities. It makes the bodystrong and facilitates proper functioning (Pingitore,et al. 1916-1922).
Exercisespromote mental health by increasing the amount of endorphins releasedin the body that are important in psychological functioning.Endorphins opiods occur naturally and serves as painkillers.Endorphins work in combination with neurotransmitters to facilitateeuphoria, happiness, and relief to relieve pain from the pain. Exercises increase the levels of endorphins and serotonin thatcontribute to the improvement of the mood of individuals. Exerciseshave been proven to foster positive impacts on people in particularamong those suffering from depression. It also provides individualswith a positive body-image thus improving positive levels ofself-esteem (Latimer-Cheung,et al. 1800-1823).
Exerciseis also important in the diet, which is an essential in promotinghealth. Exercise and diet go hand and hand whereby it helpsindividuals to shed off fat mass and increase muscle mass. Diet andexercise help in building muscles. It facilitates the synthesis ofproteins in muscles, makes the muscle active and promotes musclegrowth. Dieting without exercising can cause people to lose musclemass, fail to lose weight or maintain weight. Loss of muscle isharmful to health because it lowers the metabolic rates thus causingindividuals to struggle to maintain or lose fat mass. This may causea person not to achieve their full potential. Therefore, healthydiets should be combined with constant exercise. A healthy dietincludes healthy food choices that improve energy levels, preventsmuscle fatigue and improves the health of the cardiovascular system(Latimer-Cheung,et al. 1800-1823).
Studieshave shown that exercises have an indirect influence on certainhealth behaviors such as substance abuse, alcohol consumption,smoking and overeating that have an adverse impact on health. It hasbeen proven that participating in exercises deters people fromengaging in unhealthy behaviors. The time that a person wouldotherwise spend smoking, abusing drugs or consuming alcohol can beused in sports. Exercises reduce food intake, for instance, researchindicates that people who were previously sedentary, tend to havemore food intake. However, their participation in exercises hascaused them to adopt and retain good dietary practices thus reducingthe habit of overeating. Exercises as well enhance emotionalwell-being of an individual by making them feel relaxed and happy,therefore, individuals do not have to abuse drugs or consume alcoholto achieve relaxation thus allows individuals to change from poorhealth habits (Latimer-Cheung,et al. 1800-1823).
Exerciseis a powerful anti-inflammatory and anti-oxidant that influencesanti-aging. It increases the anti-inflammatory material, lowers thelevels of pro-inflammatory and keeps the body mobile. Exercisesenhance the ability of the body to produce antioxidants that play asignificant role in protecting individuals from cell damage and deaththus preventing the occurrence of wrinkles (Latimer-Cheung,et al. 1800-1823).
Sportsare an important activity that provides numerous health benefits toindividuals. It promotes the effective functioning of the body byenhancing physical fitness, emotional, social and mental well being.The benefits of sports to physical health include protecting the bodyfrom diseases and risk factors of chronic diseases. For instance, itreduces major diseases such as heart diseases, type 2 diabetes, andcancer. It facilitates efficient functioning of the body throughimproving muscle strength and enhances endurance, distributingnutrients and oxygen to the body tissues, fostering efficient workingof the cardiovascular system, lowers hypertension, improves immunityand controls weight. Furthermore, participation in sports contributesto muscle toning, strengthens bones and maintains its density aspeople age. The benefits of sports to mental health include itreduces stress and depression it boosts self-esteem and confidence,it provides affective, cognitive, interpersonal and social benefits,minimizes the risk of decline of cognitive ability, facilitatesconcentration, and improves sleep habits. The sports benefits tosocial and emotional health include it improves the socialwell-being of individuals by enhancing their social relations,promotesoverall happiness, fosters development of a sense of achievement,offersopportunities for learning teamwork, personal responsibility andacquires qualities of good sportsmanship, it promotes achievement ofexcellent organizational skills and time management that can beapplied in the social life of a person. Regular exercises areimportant because it is key to helping people achieve their fitnessgoal. The number of times recommended for people to take part inexercise is atleast three to five times a week for about 30-45 minutes thatcontributes to the achievement of optimal results. Too many exercisescan be dangerous to health as well as physical inactivity. Therefore,exercise is a major factor in promoting health, and they correlateconsiderably.
Caciula,Manuela C., et al. "The effects of exercise frequency onexecutive function in individuals with Parkinson`s disease."MentalHealth and Physical Activity10 (2016): 18-24.
Dart,Hank, Nhi Nguyen, and Graham A. Colditz. "Physical Activity andChronic Disease Prevention." TheYoung Female Athlete.Springer International Publishing, 2016. 163-179.
Latimer-Cheung,Amy E., et al. "Effects of exercise training on fitness,mobility, fatigue, and health-related quality of life among adultswith multiple sclerosis: a systematic review to inform guidelinedevelopment." Archivesof physical medicine and rehabilitation94.9 (2013): 1800-1828.
Pingitore,Alessandro, et al. "Exercise and oxidative stress: Potentialeffects of antioxidant dietary strategies in sports." Nutrition31.7 (2015): 916-922.
Woodward,Miriam J., et al. "The exercise prescription for enhancingoverall health of midlife and older women." Maturitas82.1 (2015): 65-71.