PHYSICAL ACTIVITY AND HEALTHY LIVING

Three important things that prolong human life and have been confirmed by scientific studies are exercise, eating less, and having a regular sleep pattern. In this article, I would like to talk about exercise.
Numerous scientific studies show that regular physical activity benefits both physical and mental health.
Physical activity can be defined as activities performed in daily life that consume energy by using muscles and joints, increase heart and respiratory rates, and result in varying degrees of fatigue. Various sports, dance, exercise, games, and daily activities that include all or part of basic body movements such as walking, running, swimming, squatting, standing up, and various arm, leg, head, and torso movements can be considered physical activity.
These positive effects can be listed as follows:
• Increased muscle strength and physical activity tolerance (fitness and endurance),
• Improved muscle-joint control, ensuring stability and balance, particularly preventing falls in older individuals,
• Reduced incidence of cardiovascular disease,
• Reduced chronic fatigue,
• Helps control diabetes and blood sugar by regulating insulin activity.
• Normalises blood pressure and blood lipid (fat) levels.
• Increases bone density and reduces the risk of osteoporosis.
• Improves sleep duration and quality,
• Alleviates anxiety and depression,
• Regulates bowel activity, reduces constipation,
• Accelerates metabolism and prevents weight gain,
• In the long term, it improves cognitive functions and motor control, thereby increasing self-confidence and reducing dementia (forgetfulness),
• Delays the onset of menopause in women and helps alleviate the negative effects of menopause,
• Has positive effects on healthy sexual activity in adults,
• It promotes well-being and happiness, increases the ability to cope with depression and anxiety,
• body resistance increases and protection against infections develops,
• it reduces the risk of cancer development and provides protection against cancer,
• quality of life improves, participation in social and cultural activities increases.

Additionally, individuals who engage in regular physical activity are more successful in overcoming tobacco addiction than those who are inactive. Physical activity must be performed regularly for its desired effects to manifest. Even moderate-intensity physical activity performed 3-4 times a week for 30-60 minutes is generally sufficient to reveal positive effects on our health.
A personalised physical activity programme is an indispensable component of holistic medical practice due to the benefits listed above, all of which are supported by scientific studies. In this programme, the duration, intensity and type of exercise are determined and monitored by the physician according to the individual’s medical history and accompanying musculoskeletal and other systemic problems. The exercise programme can be administered under the supervision of a physiotherapist in the hospital or as a home programme to be carried out outside the hospital.
Depending on the patient’s needs, a programme is prepared consisting of posture, stretching, muscle strengthening, balance and coordination exercises, as well as aerobic exercises such as bicycle ergometry, swimming and walking. Suitable patients can participate in group or individual Pilates or yoga classes. Regardless of the type of physical activity programme, patient education and safety must always be ensured.

Physical activity programmes are highly effective in treating many diseases and their symptoms, preventing disease-related complications, and preventing the disease process from causing permanent damage to the body.