RESEARCH PAPER ON EXERCIES ADHERENCE
Introduction
Exercise adherence among various individuals is always different depending on the commitment and the zeal to maintain a healthy exercise program for a prolonged period of time. The need to maintain an exercise program for a longer period of time varies from one individual to another as revealed by a group of different people at different age groups in the world today. Issues of sedentary diseases have increased the need to maintain a proper exercise program which is coupled with a healthy eating habit among different individuals. This research paper seeks to find out the level of exercise adherence among different people and what factors affect the time period.
Literature Review
The need for a proper exercise routine among people is gaining popularity as more people wish to live in good health and maintain a proper weight that can only be achieved through discipline. Exercise adherence is a term that has been majored on many peoples mind for quite some time and it as culminated to maintaining a proper and well function body system that is free of diseases. Sedentary or lifestyle ailments are on the rise in the world today as the lifestyle of people keep changing and the need to maintain a healthy work put should be a priority among people. The issue of poor health eating habits coupled with less physical exercise is some of the factors that have contributed to the high level of sedentary ailments. Health practitioners in the world today are concerned over the high level of obesity among school going children and young adults who have taken up poor eating habits with less physical exercise (Dishman, 1988).
The poor living habits are some of the factors that have led to the high number of sedentary diseases that used to be very rare in the past. The emergence of lifestyle diseases like diabetes and heart attacks are on the rise among different age groups in the world. The need for physical exercise will help storm out some of these aliments that have affected people for quite some time now and the effects seems to be on the increase by the number of patients that seek medical intervention for their ailments. Exercise adherence may be one of the many ways that the society can stem out some of these sedentary ailments that are being brought about by poor living and health habits among people. The need to raise awareness for such ailments should be a collective responsibility among people in the society with the help of government agencies and health practitioners (Kolt & Snyder-Mackler, 2007).
Child obesity has been on the rise in many developing and developed nations around the world and it is a worrying trend that will result in a lot of financial constraints and poor health in the future generations. The need to maintain a proper body weight should be a priority of each and every one of us as we continue with our daily activities. Proper weight management ensures that an individual is able to perform most of his/he activities without any restraint and maintain a healthy lifestyle in the process. The issues of junk foods in most towns are some of the resultant factors that have led to poor eating habits as they are available on fast food joints and they have been blamed for much of the obesity among individuals in America.
How to increase exercise adherence
When it comes to adhering to stringent exercise program one needs to know and understand the meaning of exercise adherence in detail. An individual can increase the adherence by devising a new strategy that is workable for the given individual without causing strain or muscle damage. Following a clear guideline to exercise is always a better way to hold on to the exercise program. The choice whether to work out or not is a personal decision that guides a person on the method to apply when performing various physical exercises.
The possibility of a person dropping out of exercise programs is determined by personal decision which may favor or object to the issue of following a routine on physical activities and muscle toning. Due to the kind of work that people nowadays have it becomes very hard for people to make a routine daily exercise but with determination and zeal it becomes a reality that is achievable. Nowadays there are gymnastic and fitness facilities that are located in most urban areas and they have been very instrumental in encouraging people to exercise often as this helps out in stemming out sedentary diseases that may affect people in the society. The need to maintain a healthy body is one of the great motivators of people as they seek to achieve that well-toned body and live healthier.
Conducting behavioral analysis on people has been helpful in understanding the various factors that help to motivate people to work out or exercise often. Social support among family members has been one of the driving factor in increasing exercise adherence among many people as they feel more comfortable having an individual who you share exercise programs together. Setting out a target and following the desired goal is always helpful in maintaining a proper training program that will help in weight management and proper diet control. Eating healthy forms a major part of this great initiative in a person if he/she is to achieve the best results out of physical exercise (Kolt & Snyder-Mackler, 2007).
Re-assessing physical performance helps an individual in increasing the adherence to exercise as frequent as possible and one is able to maintain a training habit for long that ensures that his/her body is healthy and in working well. Muscle toning help the body to be more endurance in any physical activity and helps the movement of oxygen around vital body organs like the heart, brain, stomach and lungs. The cardio vascular muscles are strengthened by proper exercise adherence as they are made stronger and help to reduce cases of heart failure and attacks on individuals. Young children should be encouraged to exercise more often and this may be facilitated by the parent or teacher.
Continuing with an exercise program can be a challenge among different people but this does not mean that one should fail to maintain the program. One needs to find time to work out and indulge in physical activities to keep his/her body fit at all times. One needs to determine where one is going with a physical exercise and the target goal and how one will do to achieve the set targets. One can convert his/her home into a working out area and does not need to worry about accessing a gym or a fitness facility that may cost him/her money in membership fee. If one chooses to exercise in a gym one needs to be aware of the various programs that will be required to follow and proper information need to be availed to such an individual to help him plan well (Buckworth & Buckworth, 2013).
Finding a fun exercise helps to increase adherence as one will always be yearning to exercise more and often and make it a daily or weekly routine. One is able to stick to a more fun and convenient exercise as compared to a boring one and thus one needs to understand his/her exercise requirement and incorporate more fun in the program to make it more enjoyable and fun. The initial steps in working out should be brief and less strenuous as this may discourage one from continued work out or exercise. One needs to remove any distraction factors in his/her exercise programs as this will help the individual in concentrating and focusing entirely on the activity. Proper focus and commitment helps the individual to apply all his/her mental and physical strength in the program which will help in avoiding injuries that may occur.
When one feels like not working out or exercising its good to indulge in short and brief physical exercise activities that helps one to warm up for a more work out. Having enough motivation is crucial in pushing one through a work out and helps him/her in adjusting the lifestyle by incorporating healthier routines that range from exercise to maintaining a proper body weight that will make his/her body stronger and fit. Evaluating ones goals will aid in setting an achievable program that realize the set out goals. Variety of exercises achieve different results and its thus important in change training or work out programs one’s in a while to bring diversity and reduced boredom. One may engage in walking to the store instead of taking the car and this forms one the basic training program on an individual (Rickel, 2008).
Benefits of exercising
There are several benefits that can be accrued form maintaining a proper exercise routine on the body of an individual. Exercise adherence should form part of the daily program that an individual ought to maintain and execute well to ensure the kind of exercises he/she engages in are up to the required level to avoid injuries. Proper exercise is instrumental in maintaining a healthy lifestyle that helps to boast the immunity against opportunistic diseases in the body of an individual. The health benefits of exercising in the body of an individual are very hard to ignore as they are the best weight loss control mechanism that has been used over the years (Weinberg & Gould, 2011). Some of the benefits of exercise adherence are discussed below.
Exercise controls body weight
Any physical exercise or activity is helpful in the body of an individual as it allows the body muscles to act as per heir requirement and remain strong and healthy. The need to control ones weight s stems from healthy matters that are associated with overweight or obesity. When a person exercises or is involved in a physical activity that may range from running, lifting weights or doing gymnastic helps in burning excesses calories. Burning of calories is the best to lose weight that may have accumulated on the body of an individual over time. It does not matter the kind of physical activity or exercise one involves in provided it helps in burning calories. The more intense the activity the more the number of calories that are burned as the body requires more calories converted into energy and thus results into weight control or loss. Setting a clear time frame for exercise helps to prevent injuries that may be caused by intense activities as one is trying to control his/her weight. One needs to the discipline to exercise regularly to keep his/her body fit and healthy (Rickel, 2008).
Exercises are helpful in combating health conditions and illnesses
Sedentary illnesses are on the rise due to poor living and health habits that accrue due to globalization and the need to achieve more economically at the expense of our health or bodies. The modern man is required to maintain clear eating habits on healthy foods that will help him maintain a healthy status and avoid sedentary aliments. These aliments arise out of poor eating habits and the lack to exercise regularly. It does not matter the kind of e\physical exercise one is involved in as long as it helps him/her to keep fit. Exercises are helpful in combating health conditions that are associated with poor living habits. Some of this ailments range from high blood pressure, heart diseases, cholesterol, depression, stroke and certain types of cancer. These diseases are on the rise especially among the young generation to lack of physical exercises as they are mostly involved in indoor games like computer games while enjoying fast foods form nearby joints. This kind of living style has led to rise in obesity cases among children and there is a need to raise an awareness of these slow killers in our society today. Exercise also helps to boast the confidence of a person which is in turn translated to self-esteem in the individual (Weinberg & Gould, 2011).
Exercises improve the mood
Following a tight routine about exercise has been known to improve the mood of an individual as he is able to release tension and produce hormones that help him/her in becoming happy. A ten to thirty minutes work out is known to improve the mood of a person to great strides as it gives one an emotional boast. After a stressful day at work it is good to indulge in some physical activities as this will help in relieving stress on the individual as it relaxes the mind. Any physical exercise that may range from a walk to a jog is beneficial in improving the mood of the named individual tremendously. The work put helps to stimulate strong brain chemicals that give the person more comfort and less stressful situations and if they are known to become happier than people who rarely work out. Maintaining a good exercise routine is beneficial in releasing happy hormones that help to relax the mind and body of an individual who is stressed. Medical practitioners have emphasized the need to indulge in physical exercises often as this will improve the health and keep the body fit always (Dishman, 1994).
Exercises boosts energy
Regular exercise is known to improve the muscle strength in an individual which instead boast endurance. Endurance arises from long routines in physical exercise which helps in creation of more muscles in the body of an individual as it cuts out fat levels and cholesterol. Exercise helps to improve the cardio vascular strength as one is able to breathe well and reduce effects of weak lung muscles and tissues. Proper exercise maintains oxygen movement to various organs around the body and helps to stem out health problems that may be associated with poor lifestyles. An individual who exercises often has a strong lung and heart muscles and thus his/her health is put on check as one tries to indulge in other activities. Exercise adherence is an important concept as it helps the muscles in the body to be enduring and one can work for long hours without getting tired and this improves energy in the body. It helps make some one very alert to any changes that might happen.
Conclusion
Exercise adherence is affected by various factors that emanate from individual motivation and discipline on the time frame a person can maintain a proper exercise program. Situational factors have been affecting how one exercises and how often one does so. Time is the of the essence if one is to maintain exercise adherence as one needs to set out a time management plan that will help him/her find convenient time to exercise. This plan often leads to a routine that guides the individual in the future on the time frame of his/her physical exercise. Few people have blamed lack of finances as one of the reason why they do not exercise but this is one excuse as one may use locally available materials and resources that may help him/her maintain a physical exercise. Exercise adherence should be a priority of each and every human being in a move to fight off sedentary or lifestyle diseases that are on the rise in recent times. Children in schools should have physical activities incorporated into their curriculum so as to encourage them to live healthy and practice healthy living to lower cases of obesity among schools going children. It’s thus very important for people to understand the importance of exercises and adhere to the routine as required to help them live healthy and strong. Exercises adherence should create a well-planned means of living where one is able to maintain a long discipline of working out and exercising throughout his/her life.
References
Buckworth, J., & Buckworth, J. (2013). Exercise psychology. Champaign, IL: Human Kinetics.
Dishman, R. K. (1988). Exercise adherence: Its impact on public health. Champaign, Ill: Human Kinetics Books.
Dishman, R. K. (1994). Advances in exercise adherence. Champaign, Ill: Human Kinetics.
Kolt, G. S., & Snyder-Mackler, L. (2007). Physical therapies in sport and exercise: Principles and practice. Edinburgh: Churchill Livingstone.
Rickel, K. F. (2008). Exercise adherence: Promoting exercise through philosophy, life stories, and technology. Saarbrücken: VDM Verlag Dr Müller.
Weinberg, R. S., & Gould, D. (2011). Foundations of sport and exercise psychology. Champaign, IL: Human Kinetics.
