An overview of exercise and its effects on the body. It also contains a guide to safe-aspects during exercise. Dr B Ravinder Reddy Hyderabad, India

1. Exercise & Your Body
Dr B. Ravinder Reddy
MBBS, MS, FRCS (Edinburgh), FRCS (Glasgow)
Consultant Gastro-Intestinal & General Surgeon
Chief of Clinical Nutrition
Care Hospitals, Hyderabad, India
Introduction: Human body is an incredibly complex and an amazing well-
designed machine! Regular exercise, along with consuming a healthy diet will
ensure that all parts of this marvelous machine work in top order! The following
10 questions and answers will help you to motivate and maintain a healthy
exercise regime.
1. What is exercise?
Exercise is a physical activity that is repetitive, structured and planned. It
improves health, maintains fitness and conditions all parts of the body.
Common examples are walking, jogging, cycling, stretching, swimming and
weight lifting.
2. What happens when we exercise?
As soon as we start exercising, immediate changes are seen in three areas:
breathing, heart beat and muscles.
The rate of breathing increases almost immediately to provide more air within
the lungs, thereby providing more oxygen.
Heart rate increases simultaneously to provide more blood to all the muscles
which are working and also to the supporting tissues. This supplies more oxygen
and nutrients, which are necessary to provide more energy.
Muscles, which are mainly responsible for producing the physical activity,
contract and relax and also cause movements in the various joints, so in this way
utilise and spend energy.
So, in short, exercise causes lungs to obtain more oxygen; heart & blood vessels
distribute oxygen and muscles consume oxygen
When these three areas function correctly, our stamina (aerobic capacity)
increases. Good stamina means healthy and a long life!
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2. 3. How do these three changes of exercise happen?
Once we start exercising, our heart beat increases from resting rate of 60 to 70 to
a maximum of 200 per minute. Simultaneously, our lungs increase the breathing
capacity from a resting amount of 6 to 10 liters per minute to a phenomenal level
of 150 to 200 liters per minute! Blood flow to the muscles increase from a resting
amount of 15% to 88%, with simultaneous increase in blood pressure. This
increase in blood pressure will not affect the body. The increase in all these
parameters depends on the age, fitness and health of the person.
4. How long these changes last?
The changes are of two types, temporary and permanent.
The rapid increase in heart beat, respiration rate, blood pressure and increase in
blood supply to muscles are all the temporary changes! These return to normal
soon after exercise.
Permanent changes are seen when exercise is done on a regular basis, with a
consistency of at least 5 days a week. The body then adapts to these acute
changes and benefits are seen. These benefits are improvement in overall health,
increased fitness and conditioning of all the parts of the body. These are called
beneficial exercise adaptations.
5. How long does it take for these beneficial adaptations to take place?
Beneficial adaptations take place after 12 weeks of regular exercise, which means
you start to enjoy the benefits of exercise only after 12 weeks. The heart muscles
become stronger and better, and the heart beat reduces. Lower the heart beat at
resting state, the healthier the heart and the blood pressure comes down! Lungs
start to breath-in more air and help in pumping more oxygen and nutrients to all
parts of the body. Muscles get better and their strength increases. The ranges of
movement of all the joints improve and reduce the degenerative process and
arthritis. Long term exercise affects the brain by increasing its efficiency and also
improves immunity, thereby increasing the resistance to infections!
Exercise has to be done regularly and consistently, in order to get the benefits.
6. What are the benefits of exercise?
i. Longevity of life: Regular exercise improves the functions of all the body
systems and increases the immunity. So it is a known fact that regular
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3. physical exercise increases the longevity of life. There are many research
papers to support this notion.
ii. Increased functional capacity: Regular exercise will increase the body’s
functional capacity. This increases the ability to perform daily activities
with vitality and alertness.
iii. Decreased fat and increased muscle: Regular exercise decreases body fat
slowly, especially if you one is doing a low intensity and prolonged
duration of exercise. To improve the muscle power, one must do strength
exercises at least 2 to 3 times a week. A person’s fatness or muscularity
explains the food and activity habits of that person.
iv. Increased flexibility: Regular exercise must be accompanied with mobility
exercises like brisk walking or jogging. These will help to maintain the
joint movement and the elastic ability of the muscles and tendons.
v. Better Lipid profile: Regular exercise increases the good cholesterol
(HDL). Most of us Indians have poor HDL and regular exercise is the only
way to improve the good cholesterol, reduce the bad cholesterol (LDL)
and reduce triglyceride (free fat) levels!
vi. Protection from heart disease and diabetes: Regular exercise reduces the
chances of blocking the blood vessels to the heart muscle, therefore
reducing the risk of heart attacks. Even in persons with heart diseases,
regular exercises are an important part of healing and rehabilitation.
Regular exercise in persons with diabetes will help to control the blood
sugar level.
vii. Protection from Osteoporosis: Regular exercise along with good diet
protects from osteoporosis (weakened bones)
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4. viii. Better Immunity: Regular exercise increases our body’s proteins, the
immunoglobulins, which are responsible for maintaining our immunity. It
is known fact that better exercise leads to better immunity.
ix. Mental wellbeing: Persons who exercise regularly have a more positive
attitude and it increases their mental wellbeing.
x. Exercise doesn't cost you: Effective exercise can be done anywhere! It does
not need a gym or a health club! A person can walk or jog regularly at any
safe place. All it needs is consistency and regularity, for 30 minutes a day,
for at least 5 days a week.
7. Who can do regular exercise?
Whether you are 9 years or 90 years, scientific evidence shows that regular
exercise can enhance your health and well being! However, persons with chronic
conditions like high blood pressure, diabetes, heart diseases should contact a
doctor or myself (at the number provided) before commencing exercise.
8. How much exercise do I need?
To maintain a healthy weight one must perform 30 to 60 minutes of exercise, 5
days a week. It is the duration that is more important than the exact calories you
spend! Persons with chronic conditions like diabetes, high blood pressure and
stable heart diseases should perform at least 30 minutes of exercise, 5 days a
week.
9. What are the different kinds of exercise?
There are many types of exercises: Aerobic activity (or also called cardiovascular
exercise), Strength training, Flexibility exercises, Balance exercises, Relaxation
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5. exercises (Yoga & Tai Chi). Aerobic activity effects the entire body and tones up
the whole body!
10. Which is the “best” exercise?
Any kind of exercise will be beneficial. However, the simplest, the best and
cheapest is brisk walking for 30 minutes a day, at least 5 days a week! This
aerobic activity can be done at home or in garden or park or on treadmill!
Contact Details:
Dr B Ravinder Reddy, Consultant Gastrointestinal Surgeon, Care Hospital can be
contacted on +9198490 01345
Email: bravinderreddy@doctor.com
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