Are 15 minutes enough? For Fit!
Introduction
Health is the key component of fitness.
If there is no health, there will not be any fitness. However, this can become an issue for people who do not know what health looks like and how it should be taken. The purpose of the exercise is to ensure that the body is fit. An individual’s diet is a very important aspect of fitness. Proper intake of calories determines whether there will be good or bad fitness. One needs a healthy diet to attain proper weight. Good nutrition helps to avoid obesity. This implies an individual will have enough energy to perform other duties while at rest as well as performing physical labour. Obesity has been linked to cardiovascular diseases. Therefore, exercising should incorporate eating healthy foods. In addition, proper sleep is also required in order to promote good health. It is important to note that proper sleeping patterns will help a person to maintain his/her physical condition. Getting the right amount of food in the right quantities reduces the chances of being overweight. A person also requires physical activity. Physical activity improves one’s metabolism. Additionally, one develops good bones. Bone density is another factor that an individual may need in order to remain fit. Lack of adequate bone density can lead to osteoporosis. Osteoporosis is when the bones are weak to absorb nutrients from the bloodstream. As such, it causes weakness and fractures. There are many ways to increase one’s activity levels. At the same time, there are negative effects on one’s health. Therefore, in order to achieve good health, one must eat the right foods to avoid getting unhealthy and becoming obese. Consuming high amounts of fats can slow down a person’s metabolism. Fats contain cholesterol which leads to plaque formation in the arteries. High blood pressure can also result from plaque formation. Exercising increases circulation which reduces the number of fatty acids taken by the body. Such high amounts may cause cancer. Exercise lowers the risk of getting a stroke. A stroke is a heart attack which occurs when the blood supply to an artery narrows due to increased blood pressure. According to CDC (2012), the American Heart Association recommends 150 minutes per week to reduce the risk of stroke. Some individuals exercise for more than 150 minutes per week.
A study conducted in Australia
revealed that 15 minutes is enough exercise. Many researchers have come up with
theories about exercise duration that is sufficient enough to promote good
health. On the contrary, some believe that longer periods of exercise have
adverse effects on fitness. Various studies conducted in different parts of
the world show that 15-minute periods are enough to enhance one’s health.
Research indicates most people spend too much time sitting and watching television.
Most of the sitting time people spend is usually in front of their computers.
Unfortunately, these individuals do not get enough exercise. They watch TV and
play computer games all day long. People do not get appropriate exercise for at
least 30-60 minutes. Long periods of sitting have numerous adverse effects on
one’s physical appearance. Sitting is among the main culprits of obesity and
weight gain. To ensure a balance between work, family, and leisure, people sit
for long hours in front of their desktops. Most people usually leave the
house for two hours which leaves them not getting adequate time to exercise.
Even though people may take breaks during working hours, they are rarely
involved in activities that increase cardiovascular demand. Lacking exercise in the morning results in fatigue, tiredness, and lethargy. Studies show that
people sitting on desktops for long periods of time tend to develop obesity.
Lacking exercise in the morning results in fatigue, tiredness, and lethargy.
Lack of physical exercise lowers
individuals’ immunity. Scientists have proven that lack of exercise plays a
significant role in increasing chances of developing infections such as
influenza, pneumonia, and cold. These diseases increase the likelihood of
contracting communicable diseases such as polio. Low immunity has caused deaths
in various countries throughout history. Therefore, having a balanced life is a
priority for everyone. Despite having more than 500 million Americans suffering
from diabetes, research reveals that only 12 per cent of diabetes has been
treated. Only 36 per cent of people that suffer from diabetes are aware of its
symptoms (American Diabetes Association 2012). The disease remains undiagnosed
as many do not seek treatment. When one becomes ill, it has many psychological
implications. It affects one’s productivity. Consequently, sick individuals
fail to attend school and miss other important assignments. Sick persons
experience nausea and dizziness. Their bodies react negatively to medication
and painkillers. Without proper diagnosis, treating conditions can become
difficult. During diagnosis, doctors conduct tests to determine whether the
condition is terminal or simply manageable. Since the disorder does not have
specific signs and symptoms, it is hard to detect. Thus, it is mostly diagnosed
at stage three which is sometimes impossible. Diagnosing the disorder at stage
four or five makes it possible to treat it (American Psychological Association
2010). The illness can be managed appropriately as it progresses. By making
lifestyle changes, patients can improve their health. Patients who engage in
regular exercise can remain fit. Regular exercise enhances the ability of a
patient to recover faster from illnesses especially those that lower immunity.
When a patient engages in frequent exercises, he/she can easily digest
carbohydrate sugar. Carrying carbohydrates increases body metabolism and
promotes good health. When patients are able to manage their lifestyles, they
can prevent diseases and even stay healthy for a longer period of time. Obese
patients require special attention during their treatment in order to avoid
further complications. Fat cells release glucose which causes weight loss in
several ways. First, it decreases insulin sensitivity. Insulin resistance increases a person’s ability to burn fat. When insulin receptors are
overreacted, fat cells are released. Increased rates of production of fat are
seen in cases involving severe cases. Secondly, insulin resistance damages the beta
cells of the pancreas. Beta cells transfer their metabolic abilities from the liver
to muscles during starvation. Reduced levels of insulin in diabetic patients resulting in reduced absorption of nutrients. Hence, individuals require diets
formulated by qualified medical professionals who should advise them on the best way to implement exercises with minimal side effects.
Studies reveal that approximately 67% of men and 55% of women have some degree of obesity. Adults have a higher percentage of obesity compared to children. Overweight adolescents are mainly seen in boys than girls. Obesity among pregnant mothers causes birth malformations. Women suffering from obesity during pregnancy tend to have a child who grows into an adolescent. Boys from families that are middle class are more likely to become obese than those from low-income families. Moreover, men from households that are financially stable tend to live longer than those that do not pay social security taxes. Men who do not participate in active work are unlikely to encounter chronic illnesses such as heart disease. Those who engage in more than two hours of intense physical exercise and do not have chronic illnesses are less likely to die prematurely. Young adults normally find themselves in stressful situations such as car accidents. However, those who are physically inactive are at a lower risk of getting injured. Stress is a major cause of cardiovascular diseases that is related to obesity. Having stress can weaken a person’s immune system. Stress can lower levels of ‘good cholesterol (HDL) which can worsen an individual’s state. Poor diets are known to cause obesity, therefore individuals who consume junk food are prone to obesity. Individuals who consume junk food are more likely to be overweight compared to those that consume nutritious food. Junk food contains highly processed foods which have a little number of nutrients. Although individuals consume junk food in small amounts, more than two in ten people will develop obesity (CDC 2012). Being overweight increases the chances o fcardiovascular diseases. It is estimated that every third of adults overweight has a given form of cardiovascular disorder. Smoking and living a sedentary life are other factors associated with cardiovascular disorders. Taking drugs that suppress the level of ‘good cholesterol’ may contribute towards poor cardiac function. The use of nitroglycerin has been associated with coronary heart failure. Nitroglycerin has caused deaths in millions of people around the world. People with elevated levels of nitroglycerin are at a more significant risk of cardiac arrest. Eating fresh fruits and vegetables lowers the risk of heart ailments such as high blood pressure, stroke, and diabetes. Fresh fruits and vegetables promote gut health. Gut health is beneficial to patients suffering from cardiovascular disease and cancer. Nutritional supplements that contain antioxidants, vitamin C, fibre, thiamine, and omega-6 fatty acids lower the risk of vascular diseases. Antioxidants are believed to protect against inflammation. Vitamin C and fibre also help to repair damaged blood vessels. Omega 6 fatty acids inhibit the occurrence of clots that block arteries It also reduces the chances of getting coronary heart disease. Red meat consumption contributes immensely to high levels of saturated fats in the blood. This reduces blood flow to parts of the heart. Saturated fats raise blood pressure, thus leading to hypertension. Intake of alcohol is known to impair one’s functioning of the brain. Alcohol increases one's blood pressure by causing a rise in the rate of heartbeat. This will cause the heart to beat fast. Drinking alcoholic beverages is also associated with higher risks of strokes. Stomach problems arise from the constant drinking of alcohol. This lowers the digestion of other nutrients and vitamins. Consumption of alcohol is associated with decreased nutrient uptake Research findings reveal that most people are getting insufficient physical activities even if they are aware that they should do so due to health concerns. Most people are spending too much time surfing the internet and instead taking part of their spare time in sports activities which include playing golf, swimming, doing aerobics and yoga.
.png "sports activities which include playing golf, swimming, doing aerobics and yoga.")
Nevertheless, some people choose to participate in
sports activities because of personal reasons. Athletes are encouraged to
participate in extravaganzas. Extravaganzas involve rigorous training sessions
on a weekly basis. This includes running and lifting weights.
.jpg "This includes running and lifting weights.")
Can you get healthy in 15 mins an afternoon?
Fifteen minutes might not appear like plenty of time to you, but fitness specialists and clinical studies agree that it is sufficient to make a difference. Any amount of exercise is better than zero. If you're new to fitness or have not been active in a long term, a quick, 15-minute exercise may be excellent to start with besides. |