1.

Effects of exercise and physical activity to the skeletal , muscular and

nervous system

 Importance of exercise to skeletal system

Exercise and Bone Health

Most people are familiar with many of the benefits of exercise, such as improving
muscle strength and endurance, reducing the risk for heart disease and stroke, and
preventing obesity. Perhaps not as well understood is the importance of regular physical
activity in building and maintaining healthy bones. Inactivity causes loss of bone!
Aging, along with certain diseases and medications, can cause bones to become very
weak and fragile over time — a condition called osteoporosis. It often occurs in women
after menopause, and in men in older age. This bone-thinning disease puts people at a
greater risk for broken bones, which can seriously limit mobility and independence. We
also tend to lose muscle as we age — a condition called sarcopenia. People who develop
osteoporosis or sarcopenia are considered frail: more likely to fall and more likely to
break a bone.

Exercise works on bones much like it works on muscles — it makes them stronger.
Exercise is important for building strong bones when we are younger, and it is essential
for maintaining bone strength when we are older. Because bone is living tissue, it
changes over time in response to the forces placed upon it. When you exercise regularly,
your bone adapts by building more bone and becoming denser. This improvement in
bone requires good nutrition, including adequate calcium and Vitamin D. 

Another benefit of exercise is that it improves balance and coordination. This becomes
especially important as we get older because it helps to prevent falls and the broken
bones that may result.

 Importance of exercise to muscular system

Things to remember
 Exercise can help reduce the symptoms of arthritis and musculoskeletal conditions
 Gentle exercises such as warm water exercise and tai chi can be particularly helpful
 Exercise programs should be planned in consultation with your doctor and physiotherapist, exercise physiologist or
fitness professional.
 Arthritis is a general term that refers to over 150 different conditions. The accurate term for this group of conditions
is musculoskeletal conditions, as they affect the muscles, bones and/or joints.

Your musculoskeletal system

To understand how arthritis and other musculoskeletal conditions work, it’s helpful to know a little about the
muscles, bones and joints that make up your musculoskeletal system.

A joint is a structure that allows movement at the meeting point of two bones. Cartilage is a firm cushion that covers
the ends of the two bones, absorbing shock and enabling the bones to glide smoothly over each other. The joint is
wrapped inside a tough capsule filled with synovial fluid. This fluid lubricates the cartilage and other structures in
the joint and keeps it moving smoothly.

Ligaments hold the joint together by joining one bone to another. Your muscles are attached to the bones by
tendons. As your muscles contract, they pull on the bones to make the joint move.

Arthritis and other musculoskeletal conditions affect the normal functioning of the joints, muscles, bones and
surrounding structures. The way this happens will depend on the condition you have.

Musculoskeletal conditions can cause pain, stiffness and often inflammation in one or more joints or muscles.
Regular exercise can reduce some of these symptoms, and improve your joint mobility and strength.

Benefits of exercise
Regular exercise has many health benefits for people with musculoskeletal conditions. Exercise can:

 aid joint lubrication and nourishment

 ease your joint pain and stiffness
 improve flexibility
 build muscular strength
 improve your balance
 help you sleep better
 improve posture
 improve or maintain the density of your bones
 improve overall health and fitness
 lower stress levels
 improve your mood
 help you maintain a healthy body weight.

Types of exercise for musculoskeletal conditions

There are many different forms of exercise to choose from. The type that will be best for you will depend on your
personal preference, the severity of your symptoms and whether or not you have other musculoskeletal conditions or
health issues.

f you aren’t sure which exercises are suitable for you, be guided by your doctor or other health professional, such as
a physiotherapist or exercise physiologist.

You should aim to do some form of exercise every day.

 The exercises you choose should ideally help with:

 flexibility – stretching and range of movement exercises help maintain or improve the flexibility of your joints and
nearby muscles. They will help keep your joints moving properly and ease joint stiffness.
 strength – to build muscle strength, provide stability to your joints, improve your bone health and improve your
ability to perform daily tasks.
 overall fitness – exercise that gets you moving and increases your heart rate (e.g. walking, swimming, cycling) will
help improve the health of your heart and lungs (cardiovascular system) and can also help with endurance, weight
loss, prevention of other health problems (e.g. diabetes). This type of exercise is also called aerobic exercise,
cardiovascular exercise or ‘cardio’.
Many types of exercise can help with flexibility, strength and overall fitness at the same time including:

 swimming or water exercise classes

 tai chi
 walking
 chair exercises
 low-impact aerobics
 strength training
The exercise you choose should be something you enjoy and you’re committed to doing. Consider exercising with
friends, in a group or a team environment if you find it difficult to get motivated.

Sometimes it can be difficult to exercise due to pain. An inflamed, hot or painful joint needs rest, but too little
exercise can cause muscle weakness, pain and stiffness. It’s important to find the right balance of rest and exercise.
If you’re not sure what the right balance is for you, talk with your doctor, physiotherapist or exercise physiologist
for some advice.

 Importance of exercise to nervous system

Why is exercise important for the nervous system?

As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise
also induces the release of beneficial proteins in the brain. These nourishing
proteins keep brain cells (also known as neurons) healthy, and promote the growth of
new neurons. Neurons are the working building blocks of the brain.

THE IMPORTANCE OF EXERCISE FOR THE

BRAIN AND NERVOUS SYSTEM
As a species, we have spent millions of years evolving in such a way that robust
physical activity has almost always been a large part of life for all humans on every
continent.[1]

In today’s world, it is often forgotten that the body is an extension of the mind.
Disciplines of thought such as psychology have endeavored to separate the body from
the mind. This mentality is further perpetuated by the effects of technology, which
promote leading a sedentary lifestyle. In spite of improving certain aspects of life,
technological living has undermined one of the greatest tools we have for optimizing the
ways in which our mind works: physical activity.

The following article reveals the interconnectedness of brain and body, emphasizing the
importance of regular exercise for developing and maintaining the health of the
nervous system

Exercise Occurs in the Brain First, Body Second

Recent research findings have shown there is no separation between brain and body. In
fact, the brain responds in advance before we are consciously aware of our own choices
and resultant actions. It takes anywhere between 6 and 10 seconds[2], depending on the
brain’s response and type of processing required. This extends towards any physical
activity, thoughts, feelings, sensations and perceptions – i.e. our entire lived experience.

With regard to exercise, all physical actions take place first in the brain and then in the
body. For a physical action to occur, the brain needs to instruct the muscles that will be
used to function via nerve transmission. This then causes the muscles to contract and
sends back a signal to the brain. It is only after this that the brain can then process for us
that the contraction has occurred and we can then become aware that we have performed a
physical action.

In this sense, the part of brain processing that allows us to experience ourselves as having
an experience is the last to fall in place and therefore we are the last to know what is truly
going on inside our brains and bodies!

This also highlights just how interwoven brain and body are and is something to keep in
mind when considering the below benefits of exercise for mental health.

 Possitive effects of exercise and physical activities to the 3 systems of the

body

What are 3 positive effects of exercise on the body?

 Being physically active can improve your brain health, help manage weight,
reduce the risk of disease, strengthen bones and muscles, and improve
 your ability to do everyday activities. Adults who sit less and do any amount of
moderate-to-vigorous physical activity gain some health benefits.
 What are the effects of exercise on the different systems of your body?


 Exercise builds and strengthens muscles, which can protect the bones from
injury, and support and protect joints affected by arthritis. Strong muscles
also give stability and improve balance and coordination. Exercise also improves
blood supply to the muscles and increases their capacity to use oxygen.

 Negative effects of exercise and physical activities to the 3 system of the

body

What are the negative effects of exercise on the body?

Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine.
This hormonal imbalance can lead to emotional lability, trouble with concentration,
bouts of irritability, depression, and difficulty with sleep..

What are the effects of regular physical activities on the three body system?
In addition to benefiting the cardiovascular, respiratory, muscular, skeletal, and
nervous systems, physical activity and exercise also have a positive effect on the
endocrine (hormonal responses) and immune (ability to defend against infection)
systems

How too Much Exercise can Hurt

 Being unable to perform at the same level.
 Needing longer periods of rest.
 Feeling tired.
 Being depressed.
 Having mood swings or irritability.
 Having trouble sleeping.
 Feeling sore muscles or heavy limbs.
 Getting overuse injuries.