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exercise
WHY EXERCISE?
Scientific studies show that regular physical activity in young people improves muscle strength and performance, helps to build and maintain healthy bones and muscles, helps with weight control, builds lean muscles and reduces body fat.
It can also assist in reducing anxiety and stress levels, increase self esteem, and improve blood pressure and cholesterol levels. Hence, keeping fit has social and psychological, as well as physical benefits.
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Being physically active can make you a better person. It can:
improve your coordination and balance
improve overall fitness levels
develop self esteem and confidence
·make you feel and look good
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» Physically inactive individuals have been shown to be more likely (than physically active people) to
undertake risk taking behaviour-like unprotected sex, and drug use and abuse
display anti-social behaviour
be socially alienated
have lower academic competence, and motor competence
have lower self esteem
HOW MUCH SHOULD I DO?
At present most young people in Australia are not getting enough physical activity to remain healthy. A high percentage of their spare time is spent with non-active past times like watching TV or playing computer games.
» It has been found that over the past 10 years,
the average weight of Aussie kids has increased significantly.
youths aged 9 to 18 years have very poor health related fitness
there has been a decline in cardiovascular capacity, flexibility, and muscular strength
the number of young adults participating in regular physical activity has decreased
» How much physical exercise do you need?
At least 30 to 60 minutes of physical activity on all or most days of the week.
Part of this physical activity should include alternating moderate and vigorous activity with brief periods of rest and be in the 10 to 15 minute periods.
When exercise habits are established early in life, you are more likely to appreciate the value of exercise in your later years.
Adults who are not active are more at risk of heart disease, diabetes, colon cancer, stroke and high blood pressure, as well as stress, anxiety and mental problems.
FLUID REPLACEMENT IN EXERCISE:
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The replacement of lost fluid is essential during exercise.
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This is because lost fluid reduces your athletic performance and leads to fatigue.
In extreme cases it can lead to severe organ damage.
Proper fluid replacement has an effect on how you perform and also how you recover from exercise, and is especially important when exercising in warm or hot environments.
In a warm climate, up to 60% of the blood pumped out from the heart may pass through the circulation for cooling and producing sweat.
For those not adjusted to the environment ('un-acclimatised') performance is decreased in the heat.
It is essential that fluid be replaced regularly during sport, and that adequate adjustment be made when exercising in the hot weather.
» In general:
You should try to drink 500-800 mls of fluid each hour while exercising.
Your urine should be plentiful and light coloured - if it is dark, strong smelling or reduced urine volume it usually indicates a large fluid deficit.
Increased sweating (and salt depletion) can produce tiredness, irritability, dizziness, fainting, cramping and decreased performance.
Avoid exercise after a large meal when blood is "pooled" around your gastrointestinal tract, rather than near the skin, heat loss is diminished.
» When exercising in the heat - remember to:
Wear white loose fitting lightweight clothing.
Drink small quantities of fluid regularly.
Spray water on your skin at every opportunity.
Avoid using anti-perspirant deodorant - you need to sweat to stay cool.
» After exercising in the heat:
Drinks should be cool but not iced.
Very cold showers should be avoided because this can stimulate heat production, and causes the blood vessels to constrict ('vaso-constriction') which reduces heat loss when it is needed.
A cold shower after exercise and heat production can even cause heatstroke!
Allow the cool shower to play only over the head, neck, hands, wrists, feet and ankles.
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The best fluid replacement is water.
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Water should be drunk frequently during and after exercise.
There is a delay between the onset of dehydration and feeling thirsty, so try to drink fluids before you feel thirsty.
Sip slowly and don't gulp!
For more information on fluid replacement or other aspects of sports medicine, talk to your doctor.
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