Exercise has many positive effects on the musculoskeletal system. Muscles use energy in the form of glucose, oxygen intake increases and the heart works to send more oxygen and blood to the rest of the body. Resistance to bones encourages new growth making them stronger. Synovial fluid production increases, lubricating the joints and making them healthier and all the while, though seemingly slowly, even tendons and ligaments become stronger.
As we age and become less active, our strength decreases, our mobility decreases and we become less stable. Basic strength and core exercises are a good way to turn this process around.
Core and strength work includes squats, lunges, pushups, planks and bridge lifts as well as basic moves such as side bends, stretches, standing leg lifts and arm circles. All the exercises work in a low-impact manner to strengthen the bones, build muscle, lubricate joints and allow for a broader range of motion and stability.
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I am a random exerciser.
I will begin and stick to a routine for about three or five months and then slowly taper off until I haven’t exercised in six weeks and I see the results undoing themselves. I then somehow find inspiration to begin the entire process over again (within the next three weeks or so). I vary on what exercise I do. I have walked, jogged, lifted weights, and for a while (5 months to be exact) I woke up at the crack of dawn to go swimming.
The one kind of exercise that manages to remain in my on and off again routine, is basic core work and strength exercises. Like most routines you can add more movements, or weights as your strength and endurance
increase. The one saving grace to my inconsistent behavior is a wonderful thing called muscle memory. The Merriam-Webster’ definition of muscle memory is: the ability to repeat a specific muscular movement with improved efficiency and accuracy that is acquired through practice and repetition. (Merriam-Webster 2017). Science says that is has to do with the nuclei that go to and are added to muscle cells when you exercise and overexert the muscle. “The first effect training has on your muscles is not actually growth; it’s to create more nuclei.,” (Mens Health, & Lane, 2015). When you stop working out, the muscle will slowly begin to atrophy. However, some of the nuclei in the muscle cells are retained, so that when we begin working out again, our body, or muscles and muscle cells, react quicker to the stimulation, taking less time for the body to regain the strength lost. For me it means I am able to get back to 20 or more push-ups in less time, and my gluteus area remembers it is supposed to have an actual shape that comes back faster than the time before.
Many other body system are interrelated to the musculoskeletal system, which including skeletal, muscular, nervous, and digestive and circulatory system. Receptors in the muscles provide the brain with information about body position and movement. The nervous system controls the contraction of the muscles. The nervous system regulates the speed at which food moves through the digestive tract. The smooth muscles of the walls of the digestive organs rhythmically and efficiently move food through out the digestive system into other parts of the body. The muscular system works closely with the nervous system.
The musculoskeletal system is made up of bones, muscles, cartilage, tendons, ligaments, joints and other connective tissue that supports and binds tissue and other organs together. Each muscle is a discreet organ constructed of skeletal muscle tissue, blood vessels, and nerves. Did you know there are roughly 600 organs that make up the muscular system? They include the cardiac muscles, smooth muscles, and skeletal muscles to name a few. The heart is the cardiac muscle. Smooth muscle are the tissues that line blood vessels and organs, such as the stomach and intestines. The skeletal muscles, which are the most well known and familiar of the muscle organ system, helps hold the skeletal frame work together. They make up bout 40 percent of the
What: Engage in cardiovascular training, resistance training, flexibility training, and balance training. It may be useful to set up a planning worksheet to help organize what activities you should be engaging in on a daily basis.
What is the musculoskeletal system? The musculoskeletal system is the system that provides support, mobility and stability to the body. The musculoskeletal system is made up of bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that help support the body and organs. Without them our bodies would not be able to stand up or move and our internal organs would be vulnerable. Although the musculoskeletal system seems to be able to protect the body, sometimes the body is susceptible to an injury, disease, or malnutrition. When the body is exposed to these injuries, diseases, and malnutritions the musculoskeletal system is weakened.
In Kemmler, W., & von Stengel, S. (2013) study it has shown that with exercise frequency of more than two sessions per week at relatively high intensity has to be applied to gain an impact on the musculoskeletal aspect of the body. Even in the very old population there is increase in muscle mass, strength and functional capacity of following resistance training (Leenders et al., 2013).
If you would like to squeeze in some training at home, try doing some squats, lunges, crunches and press ups. If the weather's good, exercise outdoors – go for a jog in the park, walk the dog, or ride your bike around the neighborhood.
Physical activity is my weakest area. I only exercised one day of the week and the plan was for six to seven days a week. The most successful and reasonable way that I can work my way up to my goal is to not jump in with both feet and think that I should be over exerting myself because I will lose interest. I enjoy classes such as yoga, spin class, or kickboxing which would be a great way to build up my energy and also be entertaining. Walking for thirty minutes a day is another way to effectively engage my body to be more
...s can help people to strengthen the muscles in their back and hips (Exercise 2). Balance exercises strengthen legs and challenge balance. They can decrease people’s chance of falling. Functional exercises improve how well people move. They can help people in everyday activities and decrease chance of falling and breaking a bone. (Exercise 3).
The musculoskeletal system is comprised of bones, joints, cartilage, tendons, ligaments, fascia and muscles. Together these body parts work to establish a framework that is the musculoskeletal system. This framework is what gives the body its shape, form, and figure. It stabilizes the body as well as supplies the structural support. The musculoskeletal body features not only provide a framework for your body but allows your ability to create movement. These movements are monitored by the musculoskeletal components which then determine your degree of flexibility. Overall the amount of energy your body uses comes almost entirely from these musculoskeletal functions. Which makes sense because it
While most people know exercise & movement are an important part of their life, this knowledge does not always translate into action. Unfortunately, those who live sedentary lifestyles put themselves at risk of premature death. While millions of people start exercise programs each year, particularly as New Year 's resolutions, many do not continue through with the program. Roughly half of those who join a health club quit within the first six months, and only about 20 percent of Americans are meeting the daily recommended exercise levels. If you are among the other 80 percent, particularly if you rarely exercise, you might be wondering how you can start and stick with an exercise program.
My daily routine everyday remains the same week after week. I do get bored of constantly doing the same routine, but I know it is either this or surrendering to the
If it is done properly and regularly it can help increase flexibility, balance, and coordination. The non stop flowing movements help the body deal with stress and help decrease blood pressure levels which can contribute to many conditions. This is such a unique form of exercise because older people can do it that have chronic conditions such as digestive disorders, arthritis, fibromyalgia and anxiety.
In addition to cardio and flexibility exercises, resistance training is essential in your older years. It keeps your muscles strong, increases your bone density, and reduces the symptoms of age-related health conditions, such as arthritis and osteoporosis. (See References 1) Resistance bands or cords are ideal to use for your workout; they're lightweight, affordable, portable, and promote your coordination. (See References 2) You can do the exercise while sitting down on a chair to avoid compromising your balance and stability.
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
Exercising helps in many different ways such as gaining muscular strength and ability. A person's desire is to lose weight and have a perfect toned figure, but it also helps ease a lot of other conditions as well. Exercising is considered to be a mood booster. It helps improve self esteem and will lower depression. It will make a person a lot happier, and will help bring a positive reaction in the body. Physical activity is very important for obesity. It is really important for obese children or adults to get some form of exercise in their lives. It can be very beneficial for them and can help prevent long term illnesses. People that exercise on a daily basis do it because it helps them feel more positive about themselves and they will be more energized, motivated and focused for the day. It gives people an excessive amount of happiness.