RATIONALE

Physical activity or exercise can improve your health and reduce the risk of

developing several diseases. Staying active in physical activity is one of the best way to keep

our bodies healthy, it can also improve our overall well-being and quality of life. Physical

activity improves cardiorespiratory and muscular fitness. It also raises your metabolism and

help you lose weight.

The Department of Health & Human Services in Australia stated that Physical

activity and exercise can have immediate and long-term health benefits. Most importantly,

regular activity can improve your quality of life. A minimum of 30 minutes a day can allow

you to enjoy these benefits.

Regular physical activity can relieve stress, anxiety, depression and anger. You know

that "feel good sensation" you get after doing something physical? Think of it as a happy pill

without side effects! Most people notice they feel better over time as physical activity

becomes a regular part of their lives.

Without regular activity, your body slowly loses its strength, stamina and ability to

function properly. It’s like the old saying: you don’t stop moving from growing old, you

grow old from stopping moving. Exercise increases muscle strength, which in turn increases

your ability to do other physical activities.

Stand up when you eat your apple a day! Too much sitting and other sedentary

activities can increase your risk of heart disease and stroke. One study showed that adults

who watch more than 4 hours of television a day had an 80% higher risk of death from

cardiovascular disease.

It’s true, 70 is the new 60… but only if you’re healthy. People who are physically

active and at a healthy weight live about seven years longer than those who are not active

and are obese. And the important part is that those extra years are generally healthier years!

Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So

active adults maintain their quality of life and independence longer as they age (American

Health Association)
 According to Health Organization (March 2016) any type of physical activity is good

if it makes your muscles work more than usual. The heart is a muscle and benefits from a

workout just like other muscles in your body.

Physical activities that involve steady, rhythmic movement of the legs and arms are

called "aerobic" exercises and are especially good for the heart. Examples include brisk

walking, running, swimming, bicycling and dancing. Regular aerobic exercise conditions the

heart to pump blood to the whole body.

Adults with chronic conditions or disabilities should get regular physical activity

according to their abilities and should avoid inactivity. Work up to at least 150 minutes (2

hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15

minutes) of vigorous-intensity activity (or an equivalent combination) each week. Preferably,

activity should be spread throughout the week. Even greater benefits can be achieved at up to

300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30

minutes) of vigorous-intensity activity each week.

Stretching and strengthening activities keep muscles in good working order. Include

strength training in your exercise routine at least twice a week. Muscles lose strength and

flexibility as you get older. Common tasks become more difficult, such as bending over to

tie shoes, opening a jar, lifting a bag of groceries or even getting out of a chair. When your

muscles aren't in good shape, you're more likely to lose your balance and fall. Strengthening

exercises can also help boost your metabolism so you get more benefit out of your aerobic

activities and lose weight faster.

From the research of C B Taylor, J F Sallis and R Needle stated that mental disorders

are of major public health significance. It has been claimed that vigorous physical activity

has positive effects on mental health in both clinical and nonclinical populations. The

strongest evidence suggests that physical activity and exercise probably alleviate some

symptoms associated with mild to moderate depression. The evidence also suggests that

physical activity and exercise might provide a beneficial adjunct for alcoholism and

substance abuse programs; improve self-image, social skills, and cognitive functioning;

reduce the symptoms of anxiety; and alter aspects of coronary-prone (Type A) behavior and

physiological response to stressors. The effects of physical activity and exercise on mental
disorders, such as schizophrenia, and other aspects of mental health are not known. Negative

psychological effects from exercise have also been reported. Recommendations for further

research on the effects of physical activity and exercise on mental health are made.

People who exercise regularly tend to do so because it gives them an enormous sense

of well-being. They feel more energetic throughout the day, sleep better at night, have

sharper memories, and feel more relaxed and positive about themselves and their lives. And

it is also powerful medicine for many common mental health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety,

ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and

boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits.

Research indicates that modest amounts of exercise can make a difference. No matter your

age or fitness level, you can learn to use exercise as a powerful tool to feel better.

Exercise is a powerful depression fighter for several reasons. Most importantly, it

promotes all kinds of changes in the brain, including neural growth, reduced inflammation,

and new activity patterns that promote feelings of calm and well-being. It also releases

endorphins, powerful chemicals in your brain that energize your spirits and make you feel

good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time

to break out of the cycle of negative thoughts that feed depression.

In line with this the research of L. Robinson E (2019) said that exercise is a natural

and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental

energy, and enhances well-being through the release of endorphins. Anything that gets you

moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.