INTRODUCTION

Physical exercise is any bodily activity that enhances or maintains physical fitness and
overall health and wellness. It is performed for various reasons including strengthening
muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance,
as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the
immune system, and helps prevent the "diseases of affluence" such as heart disease,
cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps
prevent depression, helps to promote or maintain positive self-esteem, and can even
augment an individual's sex appeal or body image, which is also found to be linked with
higher levels of self-esteem. Childhood obesity is a growing global concern and physical
exercise may help decrease some of the effects of childhood and adult obesity. Health
care providers often call exercise the "miracle" or "wonder" drug—alluding to the wide
variety of proven benefits that it provides

Physical activity has many health benefits. These benefits apply to people of all ages and
races and both sexes.

YOGA:

Yoga is a term for a range of traditional systems of physical exercise and meditation in
Hinduism.The classical techniques of yoga date back more than 5,000 years. The practice
of yoga encourages effort, intelligence, accuracy, thoroughness, commitment and
dedication.
The word yoga means ‘to join or yoke together’. It brings the body and mind together and
is built on three main structures – exercise, breathing and meditation.
The exercises of yoga are designed to put pressure on the glandular systems of the body,
thereby increasing its efficiency and total health. Breathing techniques performed during
yoga increase breath control to improve the health and function of body and mind. The
two systems of exercise and breathing prepare the body and mind for meditation, with an
approach to a quiet mind that allows silence and healing from everyday stress. When
practiced regularly, yoga can become a powerful and sophisticated discipline for
achieving physical, mental and emotional wellbeing.

There are many various forms of yoga, each with its own emphasis. The most popular
forms of yoga are Ananda (Hatha), Bikram, Iyengar and Sivananda.

Physiological Benefits
Studies show it can relieve the symptoms of several common and potentially
life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes,
AIDS, asthma and obesity.
Asthma
It has also been proved that asthma attacks can usually be prevented by ​yoga methods
without resorting to drugs. Physicians have found that the addition of improved
concentration abilities and yogic ​meditation together with the practice of simple postures
and pranayama makes treatment more effective. ​Yoga practice also results in greater
reduction in anxiety scores than drug therapy.
Respiration Problems
Patients who practice ​yoga have a better chance of gaining the ability to control their
breathing problems. With the help of yogic breathing exercises, it is possible to control an
attack of severe shortness of ​breath without having to seek medical help. ​High Blood
Pressure
The relaxation and exercise components of ​yoga have a major role to play in the
treatment and prevention of high blood pressure (hypertension). A combination of
biofeedback and yogic breathing and relaxation techniques has been found to lower blood
pressure and reduce the need for high blood pressure medication in people suffering from
it.
Pain Management
Yoga is believed to reduce ​pain by helping the brain's ​pain center regulate the
gate-controlling mechanism located in the spinal cord and the secretion of natural
painkillers in the body. Breathing exercises used in ​yoga can also reduce pain. Because
muscles tend to relax when you exhale, lengthening the time of exhalation can help
produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer,
slower respiration and aid in relaxation and ​pain​ management.
Back Pain
Back ​pain is the most common reason to seek medical attention. ​Yoga has consistently
been used to cure and prevent back ​pain by enhancing strength and flexibility. Both acute
and long-term ​stress​ can lead to muscle tension and exacerbate back problems.
Arthritis
Yoga's gentle exercises designed to provide relief to needed joints had been Yoga's
slow-motion movements and gentle pressures reach deep into troubled joints. In addition,
the easy stretches in conjunction with deep breathing exercises relieve the tension that
binds up the muscles and further tightens the joints. ​Yoga is exercise and relaxation
rolled into one - the perfect anti-arthritis formula.
Weight Reduction
Regular ​yoga practice can help in weight management. Firstly, some of the asanas
stimulate sluggish glands to increase their hormonal secretions. The thyroid gland,
especially, has a big effect on our weight because it affects body metabolism. There are
several asanas, such as the shoulder stand and the fish posture, which are specific for the
thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy.
This means that, as well as losing fat, you will have better muscle tone and a higher
vitality level.
Yogic practices that reduce anxiety tend to reduce anxious eating. In addition, ​yoga deep
breathing increases the oxygen intake to the body cells, including the fat cells. This
causes increased oxidation or burning up of fat cells. Yogic exercises induce more
continuous and deeper breathing which gradually burns, sometimes forcefully, many of
the calories already ingested.
Psychological Benefits
Regular ​yoga practice creates mental clarity and calmness, increases body awareness,
relieves chronic ​stress patterns, relaxes the mind, centers attention and sharpens
concentration.
Mental Performance
A common technique used in ​yoga is breathing through one nostril at a time.
Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown
that breathing through one nostril results in increased activity on the opposite side of the
brain. Some experts suggest that the regular practice of breathing through one nostril may
help improve communication between the right and left side of the brain. Studies have
also shown that this increased brain activity is associated with better performance and it
is even suggested that ​yoga​ can enhance cognitive performance.
Mood Change And Vitality
Mental ​health and physical energy are difficult to quantify, but virtually everyone who
participates in ​yoga over a period of time reports a positive effect on outlook and energy
level. Yogic stretching and breathing exercises have been seen to result in an invigorating
effect on both mental and physical energy and improved mood.

KUNG FU

The term Kung Fu refers to the martial arts of China. Kung Fu originated in a place called
the Shaolin Temple, where monks practiced Kung Fu for health and self-defense during
their quest for enlightenment. Kung Fu is a general term which includes hundreds of
styles of Chinese martial arts. Some examples of Kung Fu styles are Long Fist, Eagle
Claw, and Taiji Quan.

Physiological Benefits

Kung fu improves physical stamina, promotes mental clarity and is a successful

self-defense tool. For optimum health benefits, it is advisable to train as often as possible
or at least twice a week.

Physical

Noticeable improvement in physical strength, stamina and muscle development is

experienced by the student practicing kung fu and the overall effect is a healthy, toned
body that is agile and full of energy.

Mental

Mental health benefits include releasing stress and calming the mind. Kung Fu promotes
clarity and determination. A feeling of self-worth and achievement is gained by those
students who build strong foundations and progress through the various Kung Fu levels,
as they build steadily upon their abilities.

Kung Fu training fosters a feeling of deep seated well-being, focus and confidence as it
works to allow the flow of ‘chi’ in meridian points in the body.

Furthermore, the self defense quality of kung fu cultivates self-awareness and a peaceful
state of mind as the student misplaces fear and feels safe in the knowledge that any
obstacle can be overcome.

TAI CHI

Tai chi is a gentle exercise program that is a part of Traditional Chinese Medicine
(TCM). Derived from the martial arts, tai chi is composed of slow, deliberate movements,
meditation, and deep breathing, which enhance physical health and emotional well being.

As are many practices from the East, tai chi is based on spiritual and philosophical ideas
that advocate a need for balance in the body, mind, and spirit. Central to tai chi is the idea
that qi (pronounced "chee"), or life energy, flows throughout the body. Qi must be able to
move freely for good health. The principle of yin/yang is important, too. Yin and yang
are opposite and complementary forces in the universe, in the same way as light and dark
are. Tai chi is meant to harmonize these pairs of opposites. Finally, tai chi imitates
motion found in nature, such as the movements of animals, thereby uniting human beings
with the natural world.

Physiological Benefits

Cerebral cortex/nervous system

The tai chi form harmonises the movements of the four limbs (with the head and torso)
and causes a state of calm. This harmonisation engenders great tranquillity and the total
relaxation of the muscles. The whole nervous system is relaxed and stress no longer has
its disastrous effects. Perception becomes clearer and the nervous impulses to the organs
run smoothly and efficiently. With constant practice, this 'anti-stress effect' lasts the day
through. It is known that stress causes many degenerative diseases, including heart
disease, cancer and arthritis. Therefore, tai chi's action can benefit numerous physical
functions and be an important medical preventive.

Muscular/skeletal system

Tai chi's gentleness, the slowness of movements and the holding of the correct posture,
make the muscles work gently and thoroughly. It gives tone and strength, without the side
effects of more vigorous exercise. The joints are similarly exercised and strengthened
during practice. Gentle pressure and constant motion mobilise the articulations, which
helps to free their action, even into old age.

Posture improves measurably, and the skeletal system functions correctly, enhancing
bodily health and one's perception of oneself. Tendons which control flexibility are
gently stretched, and the tell tale signs of age are minimised.

Circulatory system

The form exercises the vascular system and research has shown that it causes
vasodilation (increase in the diameter of blood vessels), thus increasing blood flow in the
body. It has been noted that the skin is helped in this respect, consistent practice of the
overall action of the form helping to smooth and tone.

Respiratory system

Diaphragmatic breathing deepens the action of the lungs and helps oxygenate the system,
stimulating vitality and helping to remove unwanted bodily toxins. The functions of both
the respiratory and circulatory systems are enhanced by the free flow and efficient
oxygenation of the blood. This helps the brain to work at peak efficiency.

Digestive system

The diaphragmatic breathing and circular motions of the form massage the organs,
including those of the digestive system, aiding their functions. The lack of stress on the
nervous system and the correct nerve function to the digestive organs benefit the whole
system. With greater efficiency of the digestive organs, increased benefit can be achieved
from the food taken in, enhancing the general well-being of the body. When the mind is
agitated and under stress, more acid is secreted into the stomach. If the acid is allowed to
become too strong, an ulcer will form, either in the stomach or the small intestine. With a
calm mind, the excess acid will cease to over-produce, and the body will be assisted in
hearing the ulcer. The alleviation of stress is obviously a very important adjunct to
medical professionals treating digestive complaints.

Glandular system

Due to the posture and movements of tai chi, the glandular system is toned and exercised.
The glandular system plays an intrinsic role in the proper functioning of the internal
organs. Without glandular participation, none of the major organs would function
correctly.

The glandular system controls all aspects of the sexual system. Sexual reproduction and
the physical male and female characteristics during adolescence are instigated by these
glands. The menstrual cycle in women is also directly controlled by the glandular system.

The immune response is triggered within the body from the activities of the glands and
their associated organs.

Metabolism

Metabolism is controlled by the glandlular system and the metabolic rate. The metabolic
rate is the speed at which energy, and consequently bodily fat, is burned in the body.

Tai chi exercise aids in the control of metabolism and thus helps to normalise body
weight. Several other functions are also said to be enhanced by regular tai chi practice.

Immune system

It is believed that internal exercise affects the functioning of the thymus gland, which is
closely related to the immune system. The thymus plays an active role in the production
of 'T cells', which are part of the immune response to disease.

It was found during experimentation that tai chi practitioners produced more antibodies
after exercising with the solo form.

KARATE:

Karate is a striking art using punching, kicking, knee strikes, elbow strikes and open hand
techniques such as knife-hands, spear-hands,and palm-heel strikes. In some styles,
grappling, throws, joint locks, restraints, and vital point strikes are also taught.

Aerobic Effects

The Centers for Disease Control and Prevention recommends that all children get at least
an hour of aerobic exercise everyday. Karate moves, like kicks, chops and basic sparring,
require movements that increase the heart and respiratory rate of your child. This increase
helps burn calories, which in turn can help your child maintain a healthy weight.

Strength Training

It encourages healthy muscle growth and development.These trainings often use basic
resistance exercises like situps, pushups, lunges and squats to build the muscles needed to
perform more advanced moves.

Bone Development

Actions like jumping during kicks and chops in karate encourage an increase in bone
mineralization which strengthen the developing bones of children. These karate exercises
place stress on a child's bones, causing osteoblast cells to rush to the site of stress to
model and strengthen it.

Building Habits

Karate supports the physical growth of children overall by encouraging and developing
healthy fitness habits. This reduces the risks of a wide range of diseases as the child
grows older, from diabetes and heart diseases to even some forms of cancer
Karate offers both Physical and Mental Benefits

Physical Benefits

Improved reflexes and coordination

Increased performance in all physical activities

Increased strength and stamina so you feel great all day

Increased flexibility and weight control for better overall fitness

Cardiovascular workouts ( heart and lungs ) to keep you in top shape

Greatly improved balance

Ability to defend yourself

Mental Benefits

Improved concentration for better work and study habits

Stress reduction and the ability to relax

Confidence in knowing you can defend yourself and your family

Confidence in knowing how to deal with bullies and other confrontations

A positive attitude toward life through self-confidence and self-discipline

Self-esteem and your outlook on life

Respect for yourself and those around you

Motivation and an 'I Can Do It' attitude

TAEKWONDO

“Tae” stands for jumping or flying, to kick or smash with the foot. “Kwon” denotes the
fist-chiefly to punch or destroy with the hand or fist. “Do” means an art or way – the right
way built and paved by the saints and sages in the past.

Thus taken collectively “Taekwon-Do” indicates the mental training and the techniques
of unarmed combat for self-defence as well as health, involving the skilled application of
punches, kicks, blocks and dodges with bare hands and feet to the rapid destruction of the
moving opponent or opponents.

Physiological Benefits

The training does not produce large knotty muscles; it tends to exchange flabby fat tissue
for lean tissue. The thick muscles developed through weight training tend to push the
blood vessels apart without adding new ones to fill the gap. Such tissue has difficulty in
receiving oxygen and disposing of waste through the blood stream and thus tires more
easily.

Taekwon-Do’s high repetition, low resistance movements develop a longer, leaner and
more flexible musculature. Such muscles have more of their areas close to blood supply
routes, thus producing maximum endurance and well-being.

The emphasis in twisting the trunk in executing the kicking movements and in
counterbalancing the hand movements builds a firm, well-muscled abdomen. The high
leg raise preceding most of the kicks in Taekwon-Do also develops the side of the trunk
and inner thigh muscles. The study of Taekwon-Do is particularly recommended for
women because of its development of the lower abdomen, hips and inner thighs; areas
which produce a youthful feminine figure for women of all ages.

After childbirth in particular, these areas are stretched and weakened; Taekwon-Do
training is ideal to restore muscle tone for heath as well as appearance.

The typical training regimen, involving extensive movements of the entire body, raises
the pulse rate and oxygen characteristics of the hearth and lungs over an extended period.
This increased ventilation is termed an aerobic effect and provides the following benefits:

Helps the lungs operate more efficiently.

Enlarges the blood vessels, making them more pliable and reducing the resistance to
blood flow, thus lowering the blood pressure.

Increases the blood supply, especially red blood cells and haemoglobin.

It makes the body tissue healthier in supplying it with more oxygen.

It conditions the heart, providing more reserve for emergencies.

It promotes better sleep and waste elimination.

The training tends to be a normalizer of body weight in that it results in a gain of solid
tissue for the underweight and a loss of body fat for the obese. The estimated
calorie-consumption for a vigorous Taekwon-Do workout is about six hundred calories
per hour, one of the highest for any sports activity.

Since the expenditure of about 3,500 calories results in a weight loss of one pound, it will
be seen that a weekly training schedule of only six hours will result in weight loss of one
pound per week.

PILATES

Pilates is a non-aerobic method of exercising that lengthens and stretches all the major
muscle groups in the body in a balanced fashion. It requires concentration in finding a
centre point to control the body through movement. Each exercise has a prescribed
placement rhythm and breathing pattern.

Muscles are never worked to exhaustion, so there is no sweating or straining, just intense
concentration. The workout consists of a variety of exercise sequences that are performed
in low repetitions, usually 5–10 times, over a session of one and a quarter to one and a
half hours. Mat work and specialised equipment for resistance is used.

The Pilates method is taught on an individual basis and exercises are regularly
re-evaluated to ensure they are right for each individual. Due to the individual attention
given, this method suits everybody from elite athletes to people with limited mobility,
pregnant women and people with low fitness levels.
Physiological Benefits

The health benefits of Pilates include:

Improved muscle strength and tone
Increased flexibility and strength of the abdominals and back (core strength)
Improved posture and rehabilitation or prevention of injuries related to muscle
imbalances
Increased lung capacity and circulation through deep breathing
Improved concentration
Increased body awareness
Stress management and relaxation.