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UNIT 4 : EXERCISE
Regular physical activity is very important for good health and well-being. According to the
Centers for Disease Control and Prevention (2011) and other researchers (Hamer & Steptoe,
2007; Heisz et al., 2015), exercise helps control body weight, lowers blood pressure and heart
rate, strengthens bones and muscles, improves sleep, and boosts the immune system and brain
health. Exercise can even help grow new brain cells, which is good for long-term brain
function.
Physical activity levels differ by age and gender. Men tend to be more active than women
because of social and cultural reasons. Younger people usually exercise more than older
adults, who may be less active due to health problems or aging.
Fitness has become more popular over the years. For example, the number of Americans who
exercised doubled between the 1960s and 1980s (Serfass & Gerberich, 1984). Still, many
adults in developed countries do not exercise enough (Brownson et al., 2005; Sallis & Owen,
1999).
A sedentary lifestyle, which means sitting too much, is a big health risk. Healy (2015) warned
that sitting for long periods can be worse than being overweight. A study by Alter et al.
(2015) showed that sitting a lot increases the risk of diseases and early death, and short
breaks may not fully fix this. Only 42% of adolescents meet the recommended exercise
levels, and girls are less active than boys (Gahche et al., 2014).
Exercise also helps mental health. Besides aerobic exercises, strength and flexibility training
are also important, especially for middle-aged and older adults. Exercise helps people recover
from injuries (Emery et al., 2005) and is important for rehabilitation after serious injuries like
hip fractures (Resnick et al., 2007).
In short, regular exercise is essential for a healthy life, no matter your age or background.
How Much Exercise?
For healthy adults, it is recommended to do at least 30 minutes of moderate exercise most
days of the week, or 20 minutes of vigorous aerobic activity on at least 3 days per week (U.S.
Department of Health and Human Services, 2009).
Moderate-intensity aerobic exercises require stamina and last longer. Examples include
running, cycling, swimming, and jumping rope.
Even people with low heart and lung fitness can benefit from doing less exercise. Simple
activities like short walks or being more active during daily tasks can improve physical and
mental health, especially in older adults (Ekkekakis et al., 2000; Schechtman et al., 2001).
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Determinants of Regular Exercise
Many people do not exercise regularly. It is important to start exercising early, even in
preschool, because children today spend a lot of time on sedentary activities like watching
TV or using tablets (Gagné & Harnois, 2013). However, only about half of young people get
the recommended 60 minutes of physical activity daily (Institute of Medicine, 2013).
Physical education classes help, but these are often cut due to budget issues. Exercise usually
decreases a lot during adolescence, especially among girls (Davison et al., 2010) and boys
who don’t play organized sports (Crosnoe, 2002). Adults often say they don’t exercise
because they lack time, feel stressed, are tired, or find it hard to fit into their daily schedule
(Kowal & Fortier, 2007).
Who Exercises?
People who come from families that exercise regularly, have a positive attitude toward
exercise, believe they can do it, and are energetic and sociable are more likely to exercise
(Peterson et al., 2013; Kern et al., 2010). Those who see themselves as athletic, get support
from friends or family, enjoy their exercise, and feel responsible for their health also exercise
more (Salmon et al., 2003; Marquez & McAuley, 2006; Kiviniemi et al., 2007).
Characteristics of the Setting
Having easy and nearby places to exercise encourages people to be active (Gay et al., 2011).
For example, walking in your neighborhood is easier than going to a distant gym. Lack of
safe places is a problem in poorer neighborhoods (Estabrooks et al., 2003; Feldman &
Steptoe, 2004). Adding walking trails and parks helps increase exercise (Siceloff et al., 2014).
People exercise more if they feel safe, are socially connected, and know about exercise
options in their area (Hawkley et al., 2009; Sallis et al., 2007).
Social support is very important. People who make exercise plans with friends are more
likely to keep exercising (Prestwich et al., 2012). Group activities like jogging or walking
help, especially in some communities like Hispanic groups (Floyd & Moyer, 2010; Marquez
& McAuley, 2006). Seeing others exercise in your neighborhood can also motivate you to
exercise more (Kowal & Fortier, 2007).
Psychosocial Benefits of Exercise:
1. Reduces Stress and Anxiety:
Regular and intense exercise lowers the body’s stress hormones like cortisol and adrenaline.
It also increases endorphins and serotonin, which improve mood and promote relaxation.
People who exercise regularly tend to cope better with stressful situations and recover from
stress faster. This is supported by many studies in health psychology.
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2. Enhances Cognitive Functioning:
Aerobic exercise such as running, swimming, or cycling improves brain functions including
attention, memory, and problem-solving skills. Research shows that people who regularly do
aerobic workouts make fewer mistakes on cognitive tasks and have better memory recall.
This is partly because exercise improves blood flow to the brain and encourages the growth
of new brain cells, especially in the hippocampus, which is important for learning and
memory.
3. Improves Self-Concept and Self-Esteem:
Exercise positively affects how people see themselves. For children, those who exercise
frequently have a better self-concept. Being physically active helps maintain a healthy
weight, build strength, and improve physical appearance. It also enhances sports skills, which
often leads to praise from others and increased confidence in social and school settings.
4. Placebo Effects:
Some reported psychological benefits might come from participants’ expectations rather than
exercise itself. People who believe exercise will improve their mood may feel better even if
no real physiological change occurs. This “placebo effect” can influence mood and
self-perception.
5. Supports Better Sleep and Emotional Regulation:
Regular exercise improves sleep quality, which helps reduce irritability, fatigue, and
emotional instability. Good sleep allows the brain to recover and function better, supporting
emotional resilience throughout the day.
6. Reduces Symptoms of Depression:
Exercise can be as effective as some medications or therapies in treating mild to moderate
depression. It increases neurotransmitters like dopamine and serotonin, which are often low
in depressed individuals. This helps lift mood, increase motivation, and improve overall
mental health.
7. Encourages Social Interaction:
Group sports and exercise classes create chances for social bonding and support. This helps
reduce loneliness and isolation. The sense of community, encouragement from peers, and
shared goals improve morale and help people stick to their exercise routines.
8. Provides a Sense of Achievement and Motivation:
Setting and achieving fitness goals, like finishing a run or lifting heavier weights, gives a
sense of accomplishment. This builds intrinsic motivation, strengthens willpower, and
enhances self-efficacy—believing in one’s ability to make positive changes.
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Physical Benefits of Exercise:
1. Boosts Endorphin Production:
Exercise triggers the release of endorphins, natural brain chemicals that reduce pain and
improve mood. Intense physical activity raises endorphin levels in the blood, which may
explain the “runner’s high” many people feel after working out. Though more research is
needed, the connection between exercise and reduced stress is widely accepted.
2. Improves Overall Physical Fitness:
Regular exercise increases strength, endurance, flexibility, and heart health. For children, it
helps develop agility and promotes a healthy heart. For older adults, it slows the decline in
physical abilities. For example, men over 50 who kept exercising showed only a slight drop
in work capacity over 18 years, while those who stopped exercising lost 1–2% annually.
3. Promotes Longevity and Healthy Aging:
Moderate exercise is linked to a longer life and better quality of life, even for overweight
individuals. Exercise slows age-related losses in muscle, bone density, and metabolism,
reducing risks of falls, fractures, and frailty among older adults.
4. Reduces Risk of Chronic Diseases:
Physical activity lowers the risk of many chronic illnesses such as heart disease, type 2
diabetes, stroke, and metabolic syndrome. It decreases the chance of developing or dying
from heart diseases, including coronary artery disease.
5. Lowers Blood Pressure:
Exercise reduces both systolic and diastolic blood pressure, even in people with hypertension.
Over time, aerobic activity improves blood vessel function, easing pressure on the heart.
6. Improves Blood Lipid Profile:
Exercise raises HDL (good cholesterol) and lowers LDL (bad cholesterol) and triglycerides.
This prevents artery plaque buildup and supports cardiovascular health.
7. Strengthens the Immune System:
Physical activity enhances immune function by increasing circulation and boosting immune
cells like natural killer (NK) cells. A stronger immune system helps fight infections and may
detect and destroy early cancer cells.
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8. Reduces Risk of Certain Cancers:
Exercise is linked to lower risks of colon cancer and, to a lesser extent, breast and prostate
cancers. Benefits may come from improved immune function, hormone regulation, and lower
body fat.
9. Helps with Weight Management
Exercise burns calories, speeds up metabolism, and preserves lean muscle. It is vital for
preventing and reducing obesity and helps control appetite and cravings, supporting weight
maintenance over time.
10.Improves Stress Response and Recovery:
Fit people show lower stress reactions; their heart rate and blood pressure rise less in stressful
situations. This helps protect mental health and lowers the risk of stress-related problems.
Risks and Concerns Associated with Physical Activity
1. Injuries from Accidents and Poor Technique:
While exercise offers many benefits, it is not completely risk-free. Common problems
include muscle and bone injuries caused by accidents, poor posture, or overexertion.
High-impact sports like tennis or running can strain joints and may contribute to arthritis over
time. These injuries are more frequent among beginners or irregular exercisers, often due to
unsafe environments, incorrect form, or lack of proper equipment like supportive shoes
(Sallis & Owen, 1999).
2. Risks of Exercising in Hot or Humid Conditions:
Intense workouts in hot or humid weather can cause heat exhaustion, with symptoms such as
dizziness, weak pulse, and headaches. In severe cases, heat stroke can occur—a
life-threatening emergency requiring immediate medical attention.
3. Sudden Cardiac Death During Exercise:
Though rare, sudden cardiac death can happen during physical activity, usually linked to
undiagnosed heart conditions (Northcote, Flannigan, & Ballantyne, 1986). This risk is
significantly lowered by regular medical check-ups and fitness screenings before intense
exercise (Corrado et al., 2006). The chance of cardiac arrest during exercise is about one in
1.5 million sessions and even lower among consistently active individuals (Albert et al.,
2004). For this reason, doctors often encourage exercise for people with chronic diseases like
diabetes or heart conditions, as long as it’s supervised.
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4. Misuse of Anabolic Steroids:
Some athletes, especially males seeking muscle growth, misuse anabolic steroids (AMA,
2003; Strauss & Yesalis, 1991). Long-term use can cause serious health problems such as
increased LDL (bad cholesterol), decreased HDL (good cholesterol), liver and kidney
damage, heart attacks, and strokes. Women may develop permanent masculine features like a
deeper voice and facial hair, while men might experience acne, baldness, and testicular
shrinkage. Additionally, sharing needles during steroid injections increases risks of HIV and
other infections (DuRant et al., 1993).
Beyond these physical risks, there are several additional concerns that people should keep
in mind when planning their exercise routines:
1. Overtraining Syndrome: Exercising too frequently without proper rest can lead to
fatigue, irritability, insomnia, and decreased performance. This is common among
athletes or fitness enthusiasts who push themselves too hard.
2. Exercise Addiction: Some individuals may become psychologically dependent on
exercise, feeling guilty when they skip sessions, even if they are injured or unwell.
3. Mental Health Pressure: Social media and body image expectations may create
pressure to achieve certain physical results, leading to stress or harmful behaviors like
excessive dieting and over-exercising.
4. Improper Technique or Equipment Use: Exercising with incorrect posture or using
gym machines without guidance can lead to long-term injuries, especially to the back,
knees, and shoulders.
5. Age-related Concerns: For older adults, intense workouts without proper warm-ups
can result in falls or fractures. They may also have exaggerated fears about physical
limitations, which can prevent them from staying active (Vertinsky & Auman, 1988).
6. Environmental Health Risks: Public gyms and swimming pools, if not
well-maintained, can spread infections such as athlete’s foot or respiratory illnesses.
7. Dehydration and Electrolyte Loss: Intense physical activity, especially in hot
weather, can lead to dehydration or imbalance in body salts, which can cause cramps,
nausea, or dizziness.
8. Lack of Motivation After Setbacks: People who fail to stick to an exercise routine
may feel demotivated and less likely to try again, while those who feel they
succeeded—even after quitting—are more likely to resume exercising later (Shields,
Brawley, & Lindover, 2005).
9. Underlying Health Conditions: People with asthma, osteoporosis, or hypertension
must follow tailored exercise plans, as generic workouts may aggravate their
condition.
In conclusion, while regular physical activity—especially moderate to vigorous exercise—is
highly beneficial for mental and physical health and helps prevent lifestyle diseases, it is
important to be aware of potential risks. Exercising with proper form, suitable gear, and
guidance, along with regular health check-ups, ensures safety. By listening to the body’s
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limits and taking breaks when needed, one can avoid most of these issues and make fitness a
safe, lifelong habit.
Gender, Age, and Sociocultural Differences in Exercise:
In India, patterns of physical activity also vary significantly based on gender, age, and social
background. Although daily life in many Indian communities involves physical
labor—especially in rural areas—intentional exercise is still limited among large sections of
the population. Cultural expectations, economic disparities, and lack of awareness often
influence these patterns.
Key Points in the Indian Context:
1. Gender Gap in Physical Activity:
Indian women are generally less physically active than men due to societal norms, safety
concerns, household responsibilities, and lack of access to safe public spaces or gyms.
Traditional gender roles often prioritize men's health and mobility over women's.
2. Age-Related Decline:
As in other countries, Indian adults tend to reduce physical activity with age. Older adults
may avoid exercise due to fear of injury or the misconception that aging naturally limits
movement, despite research showing that moderate activity is beneficial at all ages.
3. Urban vs. Rural Differences:
In rural areas, physical labor remains part of daily life, especially for farmers and laborers.
However, in urban areas, sedentary lifestyles are becoming more common, particularly
among those in desk jobs, leading to lifestyle diseases like obesity, diabetes, and
hypertension.
4. Socioeconomic Barriers:
Lower-income groups often lack access to fitness facilities or green spaces like parks and
walking tracks. Meanwhile, higher-income individuals may have better access but may still
avoid physical activity due to time constraints or lifestyle habits.
5. Cultural Beliefs and Stereotypes:
Exercise is not always seen as essential, especially for women and the elderly. Some people
believe that too much movement after a certain age could be harmful. These beliefs
discourage regular activity, even when health problems are present.
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6. Low Awareness and Health Education:
A lack of awareness about the importance of physical activity, combined with minimal health
education in schools or communities, leads many Indians to overlook exercise as a key part of
a healthy lifestyle.
7. Initiatives Are Growing:
Government programs like Fit India Movement and Khelo India are now promoting physical
fitness across age groups and encouraging sports and daily exercise. However, challenges like
implementation, accessibility, and mindset shifts remain.
Reasons for Not Exercising:
1. Lack of Time:
The most common reason people cite for not exercising is a lack of time (Dishman,
1991; Godin et al., 1992). However, many individuals actually have available time but
prefer to spend it on other activities.
2. Environmental and Convenience Barriers:
Other frequent reasons include the absence of a convenient location to exercise and
unfavorable weather or environmental conditions that make physical activity
unpleasant or difficult.
3. Impact of Stress:
Stress can influence exercise habits. People who usually exercise may skip workouts
during periods of high stress (Stetson et al., 1997).
4. Social Influences:
Social factors, including encouragement and reinforcement from family and peers,
significantly affect exercise behavior. Adults who exercise often have supportive
spouses, while children and adolescents who are physically active tend to have friends
or family members who also engage in exercise (Dishman, Sallis, & Orenstein, 1985;
Gottlieb & Baker, 1986; Sallis et al., 1988).
People's beliefs about exercise can also impact their behavior in several ways:
1. Self-Efficacy: People with high self-efficacy, or belief in their ability to exercise
regularly, are more likely to start and stick with an exercise routine compared to those
with low self-efficacy (Anderson et al., 2006; Armitage, 2005; Sniehotta, Scholz, &
Schwarzer, 2005).
2. Perceived Susceptibility to Illness: Individuals who are informed about their fitness
levels or who are made aware of health risks that can be reduced through exercise are
more likely to start exercising (Godin, Desharnais et al., 1987; Wurtele & Maddux,
1987).
3. Perceived Barriers and Enjoyment: People who perceive barriers, such as fatigue,
work commitments, cost, or unsafe environments, tend to exercise less. However,
people who enjoy exercising are more likely to engage in physical activity (Rhodes,
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Fiala, & Conner, 2009; Sallis et al., 2007; Salmon et al., 2003). Overweight and
sedentary individuals may perceive barriers where none exist (Gebel, Bauman, &
Owen, 2009).
4. Past Success: People who believe they have succeeded in sticking to an exercise
program are more likely to resume exercising in the future, even if they previously
dropped out (Shields, Brawley, & Lindover, 2005).
A study found that genetic factors can influence the level of exertion an individual perceives
during exercise, which in turn affects their mood and intention to continue exercising (Bryan
et al., 2007). Individuals who feel positive after exercising are more likely to stick with it.
Additionally, people who do not exercise may have other health risk factors, such as being
overweight or smoking. Those whose health would benefit most from exercise are often the
most resistant to starting or maintaining a workout routine. For example, a study found that
smokers who quit were more likely to begin exercising than those who continued smoking
(Perkins et al., 1993).
Promoting Exercise Behavior
Physical activity is essential for health, but many people struggle to maintain regular
exercise. Although children often appear naturally active (Epstein et al., 1999), not all meet
recommended activity levels (Marcus et al., 2000). School programs increase physical
activity during class hours but are less effective during free time (Dobbins et al., 2009).
Facilities like parks, trails, and workplace programs can encourage activity across all ages
(Giles-Corti et al., 2005; Sallis et al., 2006).
Despite the benefits, very few people sustain regular exercise, with about half quitting within
a year (Dishman, Sallis, & Orenstein, 1985). To address this, several strategies help people
start and stick with exercise, useful both individually and in targeted programs for students,
workers, or the elderly.
Five Key Points to Promote Exercise
1. Rewards and Motivation:
Providing rewards for increased activity or reduced screen time can boost motivation,
especially in children (Epstein, Saelens, & O’Brien, 1995).
2. Medical Encouragement:
Doctors can promote exercise by giving advice and providing written exercise plans
(Grandes et al., 2009).
3. Routine Focus:
People are more likely to maintain routines based on frequent (5+ days per week)
moderate exercise rather than intense but infrequent sessions (Perri et al., 2002).
4. Demographic and Social Factors:
Success in maintaining exercise is linked with higher income, greater self-confidence,
better fitness, and having active neighbors (King et al., 2006).
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5. Handling Setbacks:
Those who expect occasional lapses and view them as temporary are more likely to
continue exercising (Schwarzer et al., 2008).
Exercise programs using behavioral strategies that address both triggers and outcomes of
activity have proven more effective and have fewer dropouts (Sallis & Owen, 1999; Marcus
et al., 2000). Additional successful strategies include regular progress check-ins via phone
and tailoring plans to individual readiness (Marcus et al., 2000).
Strategies to Promote Exercising
1. Pre-Assessment:
People should clarify their goals and understand exercise benefits before starting. A
health checkup is recommended to ensure safety.
2. Exercise Selection:
Choosing activities that fit personal interests and health needs increases enjoyment
and adherence.
3. Exercise Conditions:
Deciding when and where to exercise and preparing necessary equipment are crucial.
Some prefer fixed schedules; others, flexibility. Safety and convenience are important.
4. Goal Setting:
Setting specific, gradual, and measurable goals improves commitment. Writing these
down in a behavioral contract can reinforce accountability.
5. Consequences and Rewards:
Exercise should be rewarding. Initially, external rewards may motivate, but over time,
the physical and emotional benefits sustain behavior.
6. Social Influence:
Support from family and friends encourages motivation. Exercising with others often
increases consistency.
7. Record Keeping:
Tracking progress, such as weight or performance, provides motivation by showing
improvement over time.
