Chapter 2

Physically Active Individuals

In this part of the research, we will be discussing the routines and lifestyles of

physically active individuals and their routines. The most common routine of healthy

or physically active individuals is exercising and eating healthy foods. Exercising is

an important part of keeping individuals healthy, encouraging healthy lifestyles in

young individuals and adolescents is important as they age. Lifestyles learned in

childhood are more likely to stay with the child into adulthood. Some lifestyle

changes can be more difficult to make as you age. (University of Rochester Medical

Center, 2019)

The most common and basic form of exercise is walking. According to

Sarnataro (2006) you can burn up to 500 calories an hour during a brisk walk. Losing

a pound means that you have to lose 3500 calories, so 500 calories is a good start.

Aside from walking, another common exercise is squats. Whether or not you are new

to exercise or not, supplementing your cardio training with interval training will

increase your fitness and help you lose weight. "Varying the pace during the training

session encourages adaptation of the aerobic system," says Cotton.

Some people want to be fit without weight. These individuals use the routine

called “Calisthenics”. This method of exercising uses an individual’s own body

weight. These exercises are performed with differing levels of intensity and rhythm.

Sometimes these exercises are done with light handheld tools like rings and wands.

Calisthenics developed in ancient Greece and became popular again in the early

1800s. Nowadays, physical training of athletes, military, law enforcement, and

people who want to keep in shape use these exercises to warm up for strenuous

sports or to strengthen the body. (Cirino, 2017)

helps you lose weight. Walking is the most common exercise applied and easy to

do. Walking helps you improve blood circulation, shores up your bones, lightens your

mood, helps you lose weight slowly, and strengthens your leg muscles and joints. It

also reduces the risk of blood clots, as the calves act as venous pumps, contracting

and pumping blood from the legs and feet to the heart, reducing the load on the

heart. Apart from being an easy aerobic exercise, walking is good for you in many

ways. (MedlinePlus, 2017)

Doing squats is also beneficial for healthy routines. Squats burn calories and

can help you lose weight, they also make the kneels more stable. It also increases

your flexibility. As you age, your tendons, muscles, and ligaments become less

elastic. Doing squats regularly can help show this process down and make you more

flexible. Squats help you feel and look good. Squats help shape the legs and

buttocks as they affect the gluteal muscles and inner thighs. When your glutes

become tight, your posture and balance can improve. (WebMD, n.d.)

Gymnastics or so-called Calisthenics is relatively fast and involves most or all

of the body. Repeat each exercise at least 1012 times. If you want, do more,

depending on your fitness level. The benefits of exercise depend on your fitness

level. For beginners who can only do 1012 reps at a time, this exercise helps build

muscle strength. Once you can do more repetitions, rhythmic gymnastics helps

increase muscle endurance for how long you can continue the exercise. If you’re

already physically fit and want to increase muscle strength, you can adjust

calisthenic exercises for your fitness level. For example, you can add extra weight

while you exercise. (WebMD, n.d.)

improve memory thinking, help you increase self-esteem, help you sleep better, and

give you more tenacity. Exercise on a regular basis can have a profoundly good

influence on depression, anxiety, and ADHD. It also reduces stress, enhances

memory, promotes sleep, and improves your general mood. You do not have to be a

fitness enthusiast to get the benefits. You may learn to utilize exercise as a strong

tool to deal with mental health issues, increase your energy and perspective.

(Robinson, 2018)

According to Paluska and Schwenk (2012), physical activity may be beneficial

in the treatment of mild to severe mental illnesses, such as depression and anxiety.

Increasing aerobic activity or strength training has been shown to significantly

alleviate depressive symptoms in people with depression, despite the fact that they

are less physically active than non-depressed people. Despite the fact that there

have been few studies on older individuals and teenagers with depression or anxiety,

physical exercise appears to benefit these groups as well.

Richardson et al. (2005) stated that strategies for changing physical activity

habits that have shown effective in healthy populations can be applied to people

suffering from significant mental illness. In a mental health services environment,

these treatments are viable and popular, and they can result in clinically meaningful

behavior change. But, although there is a link between physical exercise and mental

health in young people, research designs are frequently flawed, and the effects are

minor to moderate. Evidence suggests that sedentary screen usage is linked to poor

mental health according to Biddle and Asare (2011).