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How to Fit Regular Physical
Exercise in to Your Busy Schedule
We
all know that regular physical exercise is crucial to our health. But it can be
a challenge to fit a regular exercise program into your daily schedule. These tips
should enable you to make time for regular exercise that fits in with your
lifestyle.
Regular Exercise for Busy Moms
Finding
the time and energy for regular exercise whey you have small children can be
challenging. Try out these ideas:
If
possible, walk your child to school. Even if you live quite a distance from
school, you could consider parking a short distance from the school and walking
your child from there. That way your child also gets used to regular physical
exercise, so you grow fit and healthy together.
Children
love to play with other children. So find out if there is a crèche at a nearby
gym, and leave your child to have fun while you work out.
Your
regular physical exercise program doesn’t have to involve long sessions in the
gym. A visit to the swimming pool or the local park will give you both plenty
of exercise, plus you’ll have fun.
Regular Physical Exercise for Office
Workers
If
you’re sitting at a desk all day, regular physical exercise is essential if you
want to avoid piling on the pounds. But long working hours and commutes can
make it difficult to fit in a regular exercise program.
If
you’re short on time when you finish work, take a walk at lunchtime. Also, if
you don’t live too far away, consider walking or cycling to work.
And
think carefully about how you spend your leisure time. When you’re finished work, you may be so
tired that you can’t bring yourself to even think about getting regular
physical exercise. But chances are, once you begin a fitness program, you will realise
that regular exercise makes you feel a lot more alert and energetic than an
evening slumped in front of the TV.
Exercise for Home Workers
If
you work from home, chances are you won’t want to waste your time making
regular trips to the gym to get some exercise. But you can easily fit exercise
into your daily program without venturing far from home.
Take
a break from work and have a short walk. Or if it’s too cold and walking
doesn’t appeal, consider a home fitness DVD. If you don’t feel like doing
anything too strenuous in the middle of your working day, a yoga DVD may be a
great choice for you. And 20 minutes spent exercising should be easy to fit
into your working day. Plus you have the convenience of a shower to use once
you’re done.
Whatever
your lifestyle, fitting regular physical exercise into your schedule is
essential to your health and well-being.
You also need to participate in sports and sporting activities .Below are the importance of various sports to your health
7 IMPORTANCE OF SPORTS
Sports play important role in promoting gender
equality and empower women ,reducing child mortality ,reduce poverty and
hunger and can play an important role in
combating HIV and AIDS ,malaria and malaria .The following are 7 explained
importance of sports in global community
.
1)REDUCING POVERTY AND HUNGER
Sports reduce lifestyle –related conditions which can prevent people from working and or
imposing health care costs through :increased physical activity levels ,sports
–based public education and social mobilization campaigns in support of prevention
and vaccination initiatives and sport
programs are successful in reducing health risk
behavior .
2)REDUCE CHILD MORTALITY
Sports contribute in reduction of child deaths and
disability from measles ,malaria and polio as a result of sports –based vaccination
and prevention campaigns .
3)PROMOTE GENDER EQUALITY AND EMPOWER WOMEN
Sports play an important role in improving health and well
–being for girls and women through physical activity and access to health
information through sport based programs .
4)IMPROVE MATERNAL HEALTH
Sporting programs help in increased access to reproductive
and sexual health information
discussion and services for women and
girls .Sports also reduce the risk of adolescent pregnancy in sport
participants in some contexts .
5)COMBAT HIV AND AIDS
,MALARIA AND OTHER DISEASES
Risk of HIV infection is reduced as a result of sport
programs aimed at prevention education and improving health risk behavior.
Sports also reduce stigma and improve
health for some people living with HIV
and AIDS , contributing to their increased social and economic inclusion .It
contribute in increased vaccination rates for measles and polio and increase reach and effectiveness of malaria
,tuberculosis and other education and
prevention campaigns .
6) DEVELOP A GLOBAL PARTNERSHIP FOR DEVELOPMENT
Global partnerships
to leverage elite and mass sport events and high – profile athletes to promote positive health messages
.
7) ACHIEVE UNIVERSAL PRIMARY
EDUCATION
Sports increase health and physical fitness of primary
school children .It reduce school absenteeism through :increased physical
activity and sport based health and
disease prevention education for children and families
Sports and physical
activities play an important role in the community and should be taken
seriously .The above 7 importance of sports
highlight the need to participate in sports for all members of
the global community.
PROMOTING PHYSICAL ACTIVITY
Everyone and every organization has the role of promoting
physical activities .Physical activities have the following benefits : they
improve your mood , they reduce stress , reduce depression , reduce chances of
: cancer , obesity and diabetes , they keep you fit , help you maintain a
healthy body and maintain good weight
SPORTS ORGANISATIONS
They can ensure that sport programs include youth oriented
activities to engage and retain young athletes .They can educate coaches to
incorporate appropriate health-related fitness training in relation to growth
and maturation .They should identify and lower the barriers to participation in
sports .Sports organizations should also collaborate with parents , youth ,
school personnel to design and deliver sports programs that attract and retain
young people .They should ensure fast collaboration with international ,
regional , and national physical activity networks .They can also improve the quality and delivery of sport programs
for youth developing athletes . The
organizations should also research into
the efficiency and effectiveness of delivering of sports and physical activity
programs for youth
GOVERNMENT
The government should also advocate physical activity and
health promotion on global health and regional agency agendas .The government
should also enable fast collaboration with international ,regional , and
national physical activity promotion networks .The government can also place
health and physical activity higher on the national political agenda .It can
also develop , implement and evaluate policy to promote sports and physical
activities in young people .It can also enhance funding for young involvement
in sport and physical activity programs across sectors .It should also support
multi-sectorial policies and provision
of school wider community (sport , recreation , health agencies ) partnerships
to improve physical activity opportunities for young people .The government can
Also ensure that providers of recreational programs for young people limit the
time spend in sedentary pursuits such as television watching , video game
playing , and computer use .It should also support research to better
understand the role of physical activity in the health trends of young people
EDUCATION SYSTEM
–with regards to the education , the government can : provide effective
Physical Activities in schools delivered
by qualified personnel at all levels of curriculum .Lessons can also be
provided of Physical Activities totaling 120 to 180 minutes per week
.Ensuring that opportunities for Physical Activities are provided in a variety
of settings and are embedded within the curriculum .The government can also
implement adaptable whole of school models that utilize multiple component
strategies and routes of entry .The government can also allocate adequate
resources to Physical Activity Programs
HEALTH CARE
SYSTEM – Mandatory education for health care professionals should be provided
on prescription of Physical Activities for young people .Collaboration between
health care professionals and other providers of Physical Activities and sport
in the community .Revise the health care financing system to include
reimbursement for individualized lifestyle counseling and follow up
NON GOVERNMENTAL ORGANISATIONS
Sport for Development programs can be evaluated for
efficiency of their outcomes and impact .Non -governmental Organizations can
also develop a filter for partnerships
to ensure sustainability , equity , allocation of resources , community
ownerships and buy-in , and to limit unintended consequences of Physical
Activities and sport programming .Non -governmental organizations can also use
Physical Activity as sport as platforms to develop social capital and social
cohesion
THE MEDIA
Media can disseminate positive messages /information about
the benefits of physical activity. The media
can organize regular programs to promote physical activity .Ensure
journalists ( sports journalists , health journalists , or science journalists
) are knowledgeable about , and can advocate for Physical Activity
LOCAL GOVERNMENTS
They can develop local legislation and policy to support
physical activity .They can allocate safe indoor and outdoor spaces for
physical activity , play and sports .They can also organize community programs
.Local governments can also support physical activity initiates initiated by
various sectors and actors .They can also help strengthen national public
policy in support of physical activity through local action
ECONOMIC POLICY MAKERS
They should look
seriously at the health , social and economic benefits of physical activity
.They can also take measures to allocate resources to relevant sectors and
initiatives .They should encourage public and private sector to invest in
physical activity .They should also support physical activity programs .They
can allocate more funds for physical activity and other health promotion programs
EDUCATION AND CULTURE SECTOR
They should make school sport facility available for public
use when not in use by students .They should also commit to physical education as an integral part of the school
curriculum .They can also ensure that all schools have at least one teacher trained in physical
education .They should provide opportunities for students to engage in sport
and physical activity during and after school .They should increase physical
activity in cultural and leisure programs and events .They should contribute to
the data collection , research , evaluation , analysis to improve physical
activity levels and mobilise sport as a communication and public education
platform
SPORT SECTOR
It should allocate proportion of sports funds to promote
physical activity .It should include education on the benefits of physical
activity in sport sector training programs .It should also make community use
of local sport facilities easy and convenient .It should promote sports for all
regardless of race , social status , gender , disability and other factors
RESEARCH RECOMMENDATION
It is recommended that research be conducted with respect to
sport . to assess if : 1) current structure of the organized sport are adequate to meet the needs of young people and 2) Coaches are adequately
prepared to cope with the unique pedagogical physiological and psychological
needs of young people during growth and development
To use new non-invasive technologies such as magnetic
resonance imaging and spectroscopy and near-infra red spectroscopy to better
understand responses to exercise and young people’s fitness during growth and
maturation
To evaluate setting and types of young people’s habitual
Physical Activity , sport participation
and fitness through large scale , standardized national
and international surveys .To evaluate the effects of Physical Activity
promotion interventions on intermediate factors , and at long –term follow-up
with objective measures of behavior , fitness and health outcomes .To better –define
the dose-response mechanisms and effects of Physical Activities and sedentary
behavior on fitness and health during growth and development
To assess which method of Physical Activity promotion is the
best for a given population taking into consideration factors such as disease
state , social- economic conditions , culture , ethnicity , gender and age
To assess reach and implementation issues beyond attendance
rates in intervention to establish the potential for wider implementation .To
use effective measures of Physical Activity whenever possible to enhance the
quality assessment and interpretation of data
benefits of exercise
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importance of exercise
kinds of exercise
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