Describe the Effects of an Effective Daily Exercise Routine

Describe the Effects of an Effective Daily Exercise Routine2

 

 

 

 

 

Daily Exercise Routine

 

 

 

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Daily Exercise Routine

Abstract

There are lots of people who engage in exercise activities on a daily basis. However, their exercise routine might be all wrong with no health benefit to the individuals. A good exercise routine should be a mixture of aerobics activity and strength training. This is based on a recommendation from the federal which came up with guidelines for physical activities for Americans. The guidelines were proposed in 2008 and have over the years been revised to meet the changing needs of the people. A good daily exercise routine has various health benefits like weight control, boosting energy, combating health conditions and diseases, and having better sleep. An effective daily exercise routine should be able to change the life of the individual for the better as it will lead to better health outcomes.

 

 

 

 

 

 

 

 

 

 

 

 

 

Chapter 1: Research Problem

There are lots of people who engage in exercise activities on a daily basis. However, their exercise routine might be all wrong with no health benefit to the individuals. A good exercise routine should be a mixture of aerobics activity and strength training. This is based on a recommendation from the federal which came up with guidelines for physical activities for Americans. The guidelines were proposed in 2008 and have over the years been revised to meet the changing needs of the people. A good daily exercise routine has various health benefits like weight control, boosting energy, combating health conditions and diseases, and having better sleep. An effective daily exercise routine should be able to change the life of the individual for the better as it will lead to better health outcomes.

Statement of Research Problem

It is important to have an effective daily exercise routine that includes a mixture of aerobics activity and exercise training. The routine is effective in controlling weight, boosting energy, combating health conditions and diseases, and having better sleep. A daily exercise routine will help an individual in combating health conditions and diseases. Regular exercise activities can help a person in managing most health problems.

Data Graphic and Discussion

The graph shows control and experimental groups measured against weight loss. Exercise combined with proper diet results in better health because it reduces weight loss. Weight loss exposes people to various diseases, including high blood pressure and heart disease. The lack of an effective daily exercise routine will lead to health problems like increased weight, a lack of enough sleep, and poor energy levels.

Impact on Student Achievement

Students would benefit from an effective daily exercise routine as it would increase their energy levels while ensuring their sleep patterns are good. Effective exercise has been linked to better sleep in various studies.

Research Methodology

A chosen study population will engage in a daily exercise routine designed by professionals. The routine will be in a local gym which is at the convenience of the population. The professionals will design the activities and ensure the population attends the sessions for three to six months. This will be done to see any changes in their bodies, especially in aspects like controlling weight, boosting energy, combating health conditions and diseases, and having a better sleep. The participants will be weighed every week and observed to see any changes in their bodies.

Summary

There have been many arguments as to what would constitute a good exercise routine. A good exercise routine should be able to lead to better health outcomes for individuals. The study is supposed to show the impact of an effective daily exercise routine and its health benefits to individuals.

 

 

Chapter 2: Literature Review

A report released by the National Health Interview Survey in 2018 showed that 53.3% of Americans aged 18 years and over had met the 2008 federal physical activity guidelines for aerobic activity through leisure-time aerobic activity (CDC, 2019). The numbers had increased from 2006, when 41.4% had met the requirements, to 2018, when 53.3% had met similar federal requirements. However, the same report also showed that the rate of obesity had been increasing from 26.4% in 2006 to 31.7% in 2018 (CDC, 2019). Various reasons can explain why Americans’ health is not improving even when they are exercising. One of the most important reasons would be they do not get enough exercise as their daily exercise routine is not as per the recommended standards. The other reason would be most of the people in the survey gave the wrong answers leading to the increase in numbers over the years for the people who had met the 2008 federal physical activity guidelines for aerobic activity. Brand & Cheval (2019) explained what motivates people to exercise physical inactivity. What constitutes an effective daily exercise routine, and why is it important?

Daily Exercise Routine

Kaur et al. (2020) heightened the over-dependence on gyms as the mode of having an effective exercise routine. Most people assume that they must have access to a gym before being able to engage in any daily exercise routine. However, one lesson learned from the Covid-19 pandemic is that people can have a daily exercise routine without a gym. This would explain why most people are unable to meet the federal physical activity guidelines for aerobic activity. Kaur et al. (2020) stated that a regular fitness workout at home could effectively overcome fitness concerns.

The federal government has provided guidelines for physical activity for Americans. This is based on guidelines issued in 2008 and has been revised over the years to meet the changing times. According to CDC (2022), adults must move more and sit less as part of their daily exercise routine. This would ensure they have some sort of physical activity in their life. The recommended aerobic activity varies from moderate to vigorous, depending on the person. The moderate aerobic activity recommended for adults includes activities like brisk walking for 30 minutes per day which translates to 150 minutes per week (CDC, 2022). This will be boosted by muscle-strengthening activities on two or more days per week. Intensive aerobic activity will include jogging or running. The individual will ensure they engage in such activities for a total of 75 minutes per week. The individual will also strengthen their muscles, including legs, hips, back, abdomen, chest, shoulder, and arms (CDC, 2022).

The individual can have a mix of moderate and vigorous-intensive aerobic activity. This would mean dedicating over 75 minutes of vigorous-aerobic activity and 30 minutes daily of moderate-intensive aerobic activity. They would also include muscle-strengthening activities to help in building muscles. The combination will include activities like riding bicycles or jogging. The combination is done when the individual has an irregular schedule. The adults who want substantial health benefits must do at least 150 minutes to 300 minutes a week of either moderate or intensive aerobic activities.

Effects of an Effective Daily Exercise Routine

An effective daily exercise routine has potential health benefits for the individual. A lot of literature has supported the positive impact of an effective daily exercise routine. However, since the benefits of an effective exercise routine are usually seen physically, most people underestimate the benefits of such a routine. An effective exercise routine will lead to a better health outcome. This is because the routine will lead to weight control, boosting energy, combating health conditions and diseases, and having a better sleep.

 

Weight Control

One of the biggest health problems in the world is overweight and obesity. Obesity is a chronic condition and a health-compromising behavior. Being overweight and obese is a global health concern because they are risk factors for most chronic diseases. The obesity rate in the United States in 2018 was 31.7% (CDC, 2019). The increase in the rate of obesity and overweight over the years would explain the increase in chronic disease in the U.S. over the same period. Therefore, people are usually encouraged to maintain a certain weight to be healthy.

According to Foright et al. (2018), regular exercise is an effective strategy for effective weight loss maintenance. An effective daily exercise routine can increase metabolism and burn calories (Schumacher et al., 2021). The routine will ensure the person can burn calories daily. The routine used to maintain weight is an effective strategy for fighting cardiovascular disease (Schumacher et al., 2021). The daily exercise routine that combines aerobic activities and muscle-strengthening activities has been linked with obesity. A study by Willis et al. (2019) linked weight reduction and a daily exercise routine. This showed its impact on weight reduction and, therefore, a decrease in the risk of obesity.

Boosting Energy

Regular exercising has been used to reduce fatigue. This has been linked with how an effective daily exercise routine improves heart and lung functioning. The improvements will usually lead to better functioning and greater energy in tackling daily chores. Adults who engage in daily exercise routines are more likely to be less fatigued in comparison to adults who have sedimentary lifestyles. According to Willis et al. (2019), regular exercise help in balancing energy in the body. This would ensure the individual is less fatigued than an individual who does not engage in any exercise activity.

Combating Health Conditions and Diseases

An effective daily exercise routine has been linked with better health outcomes. Clifton (2019) explained the importance of exercising and showed that it must be combined with other factors for better health outcomes. Better health outcomes can be achieved when factors like diet, exercise, and weight lo are combined. However, the two factors, weight loss and exercise, are linked as one can achieve weight loss through exercise. An effective daily exercise routine will ensure the person can maintain a healthy weight (Foright et al., 2018). Willis et al. (2019) and Schumacher et al. (2021) have also shown why an effective exercise strategy will ensure the individual maintains an effective weight, leading to better health outcomes.

Most health conditions can be managed through an effective daily exercise routine. Diabetes, cardiovascular diseases, obesity, and others can be managed and even avoided through an effective exercise routine. Hower et al. (2018) review of the impact of exercises on regulating circadian rhythmicity showed that regular exercises reduce cardiovascular disease risk factors. The risk factors include hormonal levels, blood pressure, and sleep/wake cycles.

Better Sleep

Regular exercises can help reduce patients’ sleep complaints and insomnia (Lederman et al., 2019). However, this is an unknown area as most researchers have been able to link better sleep with regular exercise but have been unable to show how. Exercise has been known to improve sleep quality and help individuals sleep more quickly (Lowe et al., 2019). Aerobic exercises are known to increase the number of sleep waves. This allows the brain and body the chance to rejuvenate. It also helps stabilize moods while decompressing the mind, one of the cognitive processes that help the individual transition naturally to sleep. Semplonius & Willoughby (2018) were able to link physical exercises to sleep. However, the study could only find direct links between physical exercise and sleep as the link was only through emotional regulation.

Insomnia is a medical condition where the individual finds it hard to sleep, hard to stay asleep, or wakes up too early and is unable to go back to sleep. Regular exercises can help reduce sleep complaints in insomnia patients (Lowe et al., 2019). Some studies have compared exercises like aerobics to sleeping pills. The impact of aerobic exercises on insomnia patients is similar to sleeping pills (Lowe et al., 2019). However, more research is needed to compare physical exercises to medical treatment for insomnia.

Most of the studies conducted on the impact of an effective exercise routine show the positive impact of having such a routine. However, in some of these studies, there is a need for more research in some areas where regular exercises have been linked to improvements in some body functions like sleep (Semplonius & Willoughby, 2018). The United States federal government recognized the importance of a daily exercise routine and implemented federal physical activity guidelines for aerobic activity through leisure-time aerobic activity in 2008 (CDC, 2019). These guidelines have been revised ad used by various literature to show the effectiveness of such routines. Brand & Cheval (2019) recommended various strategies like behavioral interventions, an effective infrastructure, and public policy.

Chapter 3: Methodology

The sample will be randomly selected to partake in the study. The sample will consist of fifty individuals divided into twenty-five males and twenty-five females. The age will be between 18-40 years. The participants will be required to engage in exercise activities designed by professionals for the stated period. At the end of every week, they will fill out a questionnaire on how they feel, the impact of the exercises, and other aspects.

Population

The population is from a neighborhood in one of the cities in the U.S.

Sample

The sample would be randomly selected to reduce cases of bias. The sample would consist of fifty individuals from the population. The sample is a mix of males and females aged between 18-40 years. The size of the sample will be easier to control.

Sample Technique

Probability sampling will be used to ensure the results are a representation of the population. Stratified sampling will be used as the population will be divided on the basis of age and gender. The required age is between 18-40 years, while the number of males has to be equal to the number of females.

Role of Participants

The participants are to engage in a daily exercise routine that will be designed by professionals. This will be done at a local gym, where the sample will be observed daily and weighed after each week. The sample will have to partake in the exercise activities designed for the period stated. The aim will be to see the impact of the exercise routine on their bodies. They will also fill out a weekly questionnaire on how they feel and the impact of the exercises.

Plan for Protection of Human Subjects

Human subjects are supposed to be protected in any study. The current study will ensure the privacy of their personal information is protected. Their information will be kept confidential as they will remain anonymous. Due to the strenuous activities the participants will be engaging in daily; the study will only use professionals who will guide the participants. This will ensure they are not exposed to the risk of injury or harm.

 

Variables

The daily exercise routine is the independent variable, while the study population is the dependent variable. Engaging in a daily exercise routine (independent variable) will lead to better lifestyles for the people (dependent variable).

Timeline

The timeline of the study will be three to six months.

Constitutive and Operation Definitions

Weight loss is the decrease in body weight due to exercise. It arises due to the loss of body fat after engaging in strenuous activities like exercises. Overweight is a BMI of 25.0 or greater, while obesity is a BMI of 30.0 or greater. Aerobic exercises are any activities that will make the individual sweat.

The answers given in the questionnaire should be able to give the same answers after the first month. This is because they will be filling out the same questionnaires weekly. The content of the questionnaire will include all aspects, including weight, health conditions, lifestyles, and others.

 

 

 

 

 

 

References

Brand, R., & Cheval, B. (2019). Theories to explain exercise motivation and physical inactivity: Ways of expanding our current theoretical perspective. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.01147

Centers for Disease Control and Prevention. (2019). Early Release of Selected Estimates Based on Data From the 2018 National Health Interview Survey. National Health Interview Survey. https://www.cdc.gov/nchs/nhis/releases/released201905.htm#7a

Centers for Disease Control and Prevention. (2022). Exercise or Physical Activity. https://www.cdc.gov/nchs/fastats/exercise.htm

Clifton, P. M. (2019). Diet, exercise and weight loss, and dyslipidemia. Pathology, 51(2), 222–226. https://doi.org/10.1016/j.pathol.2018.10.013

Foright, R. M., Presby, D. M., Sherk, V. D., Kahn, D., Checkley, L. A., Giles, E. D., Bergouignan, A., Higgins, J. A., Jackman, M. R., Hill, J. O., & MacLean, P. S. (2018). Is regular exercise an effective strategy for weight loss maintenance? Physiology & Behavior, p. 188, 86–93. https://doi.org/10.1016/j.physbeh.2018.01.025

Hower, I. M., Harper, S. A., & Buford, T. W. (2018). Circadian rhythms, exercise, and Cardiovascular Health. Journal of Circadian Rhythms, 16(1). https://doi.org/10.5334/jcr.164

Kaur, H., Singh, T., Arya, Y. K., & Mittal, S. (2020). Physical fitness and exercise during the COVID-19 pandemic: a qualitative inquiry. Frontiers in Psychology, pp. 11, 2943. https://doi.org/10.3389/fpsyg.2020.590172

Lederman, O., Ward, P. B., Firth, J., Maloney, C., Carney, R., Vancampfort, D., Stubbs, B., Kalucy, M., & Rosenbaum, S. (2019). Does exercise improve sleep quality in individuals with mental illness? A systematic review and meta-analysis. Journal of Psychiatric Research, 109, 96–106. https://doi.org/10.1016/j.jpsychires.2018.11.004

Lowe, H., Haddock, G., Mulligan, L. D., Gregg, L., Fuzellier-Hart, A., Carter, L.-A., & Kyle, S. D. (2019). Does exercise improve sleep for adults with insomnia? A systematic review with a quality appraisal. Clinical Psychology Review, pp. 68, 1–12. https://doi.org/10.1016/j.cpr.2018.11.002

Schumacher, L. M., Thomas, J. G., Wing, R. R., Raynor, H. A., Rhodes, R. E., & Bond, D. S. (2021). Sustaining regular exercise during weight loss maintenance: The role of Consistent Exercise Timing. Journal of Physical Activity and Health, 18(10), 1253–1260. https://doi.org/10.1123/jpah.2021-0135

Semplonius, T., & Willoughby, T. (2018). Long-term links between physical activity and sleep quality.  Medicine & Science in Sports & Exercise,  50(12), 2418-2424. DOI: 10.1249/MSS.0000000000001706

Swift, D. L., McGee, J. E., Earnest, C. P., Carlisle, E., Nygard, M., & Johannsen, N. M. (2018). The effects of exercise and physical activity on weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206–213. https://doi.org/10.1016/j.pcad.2018.07.014

Willis, E. A., Creasy, S. A., Honas, J. J., Melanson, E. L., & Donnelly, J. E. (2019). The effects of exercise session timing on weight loss and components of Energy Balance: Midwest exercise trial 2. International Journal of Obesity, 44(1), 114–124. https://doi.org/10.1038/s41366-019-0409-x

 

 

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