WEBVTT

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Welcome back, everybody. This is Thoughts If

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It Were You by Neogentrics, Food for Thought.

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And it is 2 .30 p .m. Now, like I said, I've

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been on a health strain for the last couple of

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days, and I have no idea why, but... continuing

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with the train of stuff i've been talking about

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i'm going to talk about the importance of exercise

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or why and exercise is even important in the

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first place all things considered some people

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enjoy it some people don't and i mean to be fair

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we all know that exercise isn't important is

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important in our daily lives, but we may not

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know why or what exercise can actually do for

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us. And to be fair, even if you don't think you

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are exercising every time you leave your house,

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go for a walk or go to the store, even going

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to the store can be a workout because just simply

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walking is exercise. Okay. It's important to

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remember that we have evolved from, I guess you

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could say nomadic ancestors. who spend all their

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time moving around in search of food and shelter,

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traveling large distances on a daily basis. You

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know, working hard is in our genes. Our bodies

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are designed and have evolved to be regularly

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active, in a manner of speaking. You know, in

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the same way that a sports car is designed to

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go fast, we are designed to move. If the sports

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car is taken out once a week for a three mile

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round trip through a town center, then it would

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probably develop engine problems fairly quickly.

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Over time, people develop too many problems if

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they sit down all day at a desk or in front of

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the TV and minimize the amount of exercise they

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actually do. There are benefits of exercising.

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There are many benefits of regular exercising

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and maintaining fitness. A couple of them are,

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and this one's probably the most common one you'll

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hear, exercise increases energy levels. Okay,

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exercise improves both the strength and efficiency

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of your cardiovascular system to get the oxygen

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and nutrients to your muscles. When your cardiovascular

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system works better, everything seems easier

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and you have more energy for all the fun stuff

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in life. Your cardiovascular system is your heart

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system where all the blood is pumping through

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your body, through your veins, from your heart,

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and the air that you intake goes into your blood

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vessels, into your heart, and it's dispersed

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through your body. So the better that system

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functions, the better off you'll be. The second

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one is it improves muscle strength, and this

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is true. Staying active keeps muscles strong

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in joints, tendons, and ligaments flexible, allowing

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you to move around more easily and avoid injury

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or accidentally hurting yourself. Strong muscles

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and ligaments reduce your risk of joint and lower

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back pain by keeping joints in proper alignment,

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so you don't have to worry about dislocation.

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They also improve coordination and balance. Exercise

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can also help you maintain a healthy weight.

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The more you exercise, the more calories you

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burn. In addition, the more muscles you develop

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and the higher your metabolic rate becomes, so

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you can burn more calories easier when you're

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even not exercising at all. The result, you may

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lose weight and even look better physically,

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which will boost your self -esteem, if that's

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what your aim is. Not only that, but exercise

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will also improve your brain functions, increase

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blood flow and oxygen to the brain. It also encourages

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the release of brain chemicals, hormones, and

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otherwise that are responsible for the production

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of cells in the haempochampus, in the part of

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your brain that controls memory and learning.

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This in turn boosts concentration levels and

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cognitive abilities. And it helps reduce the

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risk of cognitive dementia. degeneration diseases

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such as Alzheimer's. Sorry about that. I know

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these skills all too well and that exercise helps

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with these as I'm one of those people that has

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a very, very, very active mind and is basically

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super active. I'm not ADHD, but I do a lot of

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stuff in a short span of time and having a good

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memory and a highly active reactive brain is

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really, really good. There is overwhelming evidence

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that people who lead active lifestyles are less

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likely to suffer from illness and more likely

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to live longer. And I can actually testify to

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this being true. So, another thing that a lot

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of people aren't sure of is, is exercise good

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for your heart? And the answer is yes. It does

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reduce LDL, cholesterol, the type that clogs

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your arteries. It increases HDL, the good cholesterol,

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and reduces blood pressure, so it lowers the

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stress on your heart. Added to this, it also

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straightens your heart muscle. Combined with

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a healthy diet, exercise lowers the risk of developing

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coronary heart disease as well. So you don't

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have to worry about having a heart attack for

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those who need it. Not the heart attack, exercise.

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Regular exercise lowers your risk of developing

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type 2 diabetes as well. It helps to control

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the blood glucose levels, which helps to prevent...

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or delay the onset of type 2 diabetes. Also,

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additional exercise helps to prevent obesity,

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which is a primary factor in the development

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of type 2 diabetes. And on that note, it also

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helps improve your immune system. You know, your

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body's ability to pump the oxygen and nutrients

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around your body that is required to fuel the

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cells to fight bacteria and viruses as well.

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Keeping with the theme here of why exercise is

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important, staying active also reduces the likelihood

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of developing some degenerative bone diseases.

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Weight -bearing exercise such as running, walking,

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see, even walking, or weight training lowers

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your risk of both osteoporosis and osteoarthritis.

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The adage of or, use it or lose it function,

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basically, really does apply to your bones, okay?

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Exercise may help to reduce the risk of certain

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cancers. Not all of them, but a good some of

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them. It has been proven that it does. And being

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fit means that the risk of colon cancer, breast

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cancer, and possibly, also possibly, the key

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word here is possibly lung cancer, and endometrial

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cancers are reduced. There have been studies

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in the Seattle Cancer Research Center that have

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suggested that 35 % of all cancer deaths are

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linked to being just straight up overweight and

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sedentary. And I'm going to be honest with you,

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it kind of makes sense if you think about it.

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If you're just going to sit there and do nothing

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and you're constantly overweight and all you

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do is eat, then, well, I'm not really surprised.

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You know, I mean, you want someone to help you,

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but you need to first learn to help yourself.

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Okay? Now, for those who can't do that, I understand

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you needing help. But for those who know better

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but won't do it, well, all I can say is God help

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you. Okay? And with that, I'll agree to disagree.

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Exercise not only makes you physically fitter,

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but it also improves your mental health and general

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sense of well -being. So, in a sense, it's actually

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good. Active people tend to sleep better also,

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by the way. I'm one of those. I love myself a

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good sleep, but sometimes it's hard to wake up

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and you do need to. Physical activity makes you

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more tired and the more... You're ready to sleep

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the better and good quality sleep you have as

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it helps improve overall wellness and can also

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reduce the amount of stress. Exercise improves

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your mood and gives you an improved sense of

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well -being. Physical activities stimulate the

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release of endorphins, which make you feel better

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and more relaxed. These in turn improve your

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mood and lower your stress levels. Not to mention,

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exercise can also help prevent and treat mental

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illnesses like depression. So I'd say physical

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activities can help you meet people, reduce stress

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levels, you know, cope with the frustration,

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give you a sense of achievement and provide some

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important me time, as some people describe it,

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all in the same range of depleting depression

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for those who have it. So with that, keeping

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it fit can reduce some of the effects of aging

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as well. So keep that in mind. So with that,

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as you can see, exercise can be fun as well,

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okay? Getting fit is not about running on a treadmill

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for hours in your local gym. It can be a dance

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class, a new hobby like fencing, mountain biking,

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any kind of sport. I mean, it can be a group

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or a team activity like football. Actually, I

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don't really care for football. It's kind of

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painful. It actually hurts your muscles rather

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than helps you in the long run. But karate class

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can also be a good one. Martial arts, try those.

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Whatever form of exercise you choose, however,

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you'll almost certainly meet new people and make

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new friends. But then this also brings up the

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question, how much should you exercise? Now there's

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a question for you. Well, I'm going to go with

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something I read from the American College of

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Sports Medicine. And right now, according to

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them, the current guidelines suggest that to

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stay healthy, adults between 19 and 64 should

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try to be active daily and follow selected recommendations

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well i can live with that let's have a look at

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what those recommendations are okay the first

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one is cardio respiratory exercise that sounds

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interesting the second one is resistance exercise

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and the next one is moderate versus in vigorous

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intensity these look very interesting and with

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that i mean they all can all help you with your

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exercise routines and make it a lot easier for

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you to stay in the habit of doing it and you'll

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feel good in the process. With the cardio respiratory

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exercise that they have listed here, I actually

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know what this one is, so I'm going to go ahead

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and give you a brief overview. Obviously, the

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first half cardio is anything that pertains to

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your increase in heartbeat and breathing rates,

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such as including walking, running, sleeping,

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yes, sleeping, swimming, cycling, football, hockey,

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basically sports or dancing. And with that, you

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should at least get 150 minutes of moderate intensity

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exercise per week with that recommendation. It

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can be achieved through just 30 to 60 minute

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intervals of moderate intensity exercise five

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times a week or 20 to 60 minutes of vigorously

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intensity exercise three times a week or just

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a combination of both of those. One continuous

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session combined with multiple shorter sessions

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of at least 10 minutes is also acceptable for

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those who know what I'm talking about. For those

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starting out, I would recommend gradual progression

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of exercise. Frequency and intensity is recommended.

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But you are more likely to stay on track and

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avoid injury if you just start off gently instead

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of gunning for it full force. And even if you

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can't reach these minimum targets, you can still

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benefit from some activity whatsoever. You don't

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have to go hardcore. This isn't an insanity workout,

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okay? With that, I would not recommend that being

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your starting point. Fair enough. Resistance

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exercises. Hmm, let me think about this one for

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a minute. It's concerned with working the body's

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muscle groups and building strength. That's basically

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all this is. It's recommended that adults train

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each major muscle two or three days each week

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using a variety of exercise and equipment. I

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mean, this is basically stuff you can just find

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in your local gym, in your apartment if you live

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in one, or if you're on a university campus,

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or, you know, you have a gym membership. or light

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intensity resistance training is best for older

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people, or previously sedentary adults new to

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exercise as well. You know, two to four sets

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of each exercise will help adults improve strength

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and power. You know, and for each exercise, eight

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to 12 repetitions improves your strength and

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power. 10 to 15 improves strength in the middle

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age and older person starting exercise, while

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15 to 20 repetitions improves muscular endurance,

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period, okay? And with that, I mean, it's recommended

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that adults should wait at least 48 hours between

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resistance training sessions because you can

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actually damage your muscles, which does not

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help you. You want them to rebuild themselves

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when they are torn from the workout. And yes,

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when you work out and build muscles, you tear

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them and let your body rebuild them as well as

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your joints as well. As they tear and be rebuilt.

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uh constantly it makes them stronger and better

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it's just like when a bone breaks it rebuilds

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itself from a fracture if it's able to heal properly

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stronger than it was before because the tissue

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is newer now on to something else moderate versus

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invigorous intensity now there are a number of

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different ways to classify the intensity of any

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exercise some are based on heart rate some are

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perceived exertion and some are on how the exercise

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affects your metabolic rate And generally speaking,

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moderate intensity activity should raise your

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heart rate, make you breathe faster, make you

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feel warm enough to start to sweat. Whereas vigorous

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intensity exercise will make you breathe hard,

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increase your heart rate significantly, and make

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you hot enough to sweat profusely and wish you

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had a tank of water next to you. That is what

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the insanity workout is. However, the other one

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is more like your Taibo, Zumba, or... Pilates

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classes that you take, whereas it's moderately

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intensive but not super, super intensive. The

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physical activity guidelines for America suggest

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that the moderate intensity activities allow

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you to talk about but not to sing, whereas more

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vigorous activity results is an inability to

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say more than a few words without pausing for

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a breath. In other words, one makes you work

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harder than the other. Examples of the moderate

00:14:41.429 --> 00:14:43.690
intensity exercise would be brisk walking 100

00:14:43.690 --> 00:14:47.029
steps a minute, dancing, swimming, aqua aerobics,

00:14:47.169 --> 00:14:50.149
gentle cycling, badminton, double teams, tennis,

00:14:50.350 --> 00:14:53.370
and volleyball. That's moderate intensity. However,

00:14:53.610 --> 00:14:56.269
the vigorous intensity exercises includes things

00:14:56.269 --> 00:14:58.990
such as running, power walking at 5 miles per

00:14:58.990 --> 00:15:02.070
hour or more, or walking uphill very, very fast,

00:15:02.250 --> 00:15:05.330
cycling faster than 10 miles an hour, if you

00:15:05.330 --> 00:15:08.899
can even do that. uh aerobics martial arts competitive

00:15:08.899 --> 00:15:11.240
sports such as football see that's why i told

00:15:11.240 --> 00:15:13.899
you don't do that if you can't handle it skipping

00:15:13.899 --> 00:15:17.720
rope even jumping rope and rowing a boat because

00:15:17.720 --> 00:15:23.080
water is highly resistant although overall any

00:15:23.080 --> 00:15:26.279
activity that you get uh gets you moving gets

00:15:26.279 --> 00:15:27.940
your heart rate up and gives you enough pleasure

00:15:27.940 --> 00:15:30.720
to do it regularly and often it is good for you

00:15:30.720 --> 00:15:34.220
you know in almost any way and with that it makes

00:15:34.220 --> 00:15:38.600
you feel uh satisfied so with that i say have

00:15:38.600 --> 00:15:43.740
fun be healthy please be safe and feel good exercise

00:15:43.740 --> 00:15:45.879
doesn't have to be a chore it can be something

00:15:45.879 --> 00:15:48.720
that you actually enjoy enjoy the rest of your

00:15:48.720 --> 00:15:48.940
day