ENG 201 Intermediate Composition

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Workout

Why is work out important for people who work in offices and who spent the better part of

their day in offices working on their computers? It goes without saying that physical exercise

should be part of one’s life to remain physically fit and healthy. Most people who work in the

office are required to sit for a long periods of time with no kind of physical activity. This can have

a negative effect on the overall well-being of such workers. It is therefore important that office

workers try as much as possible to involve themselves in physical exercises whenever they get

time to keep their bodies fit (Musembi, 2017). This essay has one purpose: To let office workers

know why physical exercise is important for their wellbeing so that they can take the necessary

measures and do physical exercise to remain healthy.

My grandfather who had been struggling with diabetes recovered after doing a lot of

physical exercise. He is 68 year old. Starting July 2012, he started to walk a distance of about three

miles in the neighborhood every morning which took him about one hour. He also started doing

strength training in the basement of his house which touch on all the major groups of muscles: The

upper body muscles, the abdominal muscles and the back muscles. Just before he started this

exercise program, my grandfather had gone to the hospital to get a physical examination from the

doctor; which showed that he had high levels of cholesterol, glucose and triglycerides. He found

out that he had type 2 diabetes. Knowing that physical exercise helps to control the condition, he

decided to get serious with it and started walking. I can say that my grandfather greatly benefitted

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from the exercise program because at one point he went to the hospital and the results were so

good that the doctor doubted their reliability. He has lost a lot of weight, about 60 pounds and he

says that he now feels he has a lot of energy and he feels better compared to his condition at the

time before he started the exercise program.

Besides helping people with type 2 diabetes control their condition, physical exercise does

an excellent job in keeping one fit and preventing them from ever having such conditions. It is

therefore important for one to do physical exercise even if they feel healthy as it is associated with

many benefits especially for office workers (Van Waart, 1918). The Mayo Clinic gives reasons

why regular physical activity is important; every person derives benefits from engaging in physical

exercise. Age, physical ability of gender does not matter. The first benefit is weight control.

Physical exercise prevents one from gaining excess weight because it burns calories and so helps

one to maintain loss of weight. Mayo clinic advices that even if you hardly find time for exercise

in a day, you just need to be more active by taking the stairs consistently instead of using the

elevator. Second, Mayo Clinic says that exercise helps to combat diseases and health conditions.

No matter what the current weight of a person is, physical activity boosts the level of high-density

lipoprotein which decreases triglycerides that are unhealthy (Westerberg, 209). This has a number

of benefits which include: Maintaining a smooth flow of blood, decreasing the risk of contracting

cardiovascular diseases, controlling depression, arthritis and stroke.

Regular exercise has also been shown to improve one’s mood; when you participate in

physical activity, there are brain chemicals that are activated and this leaves you feeling happy and

relaxed (Svatkova, 872). According to Mayo Clinic, regular exercise boosts yourself esteem by

making you feel good about your own appearance. Your energy is boosted when you participate

in physical exercise. This is because it increases the strength and endurance of muscles. Exercising

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ensures that oxygen reaches all the tissues and assists in proper working of the cardiovascular

system. An improvement in the heart and lungs gives you more energy to go about your daily

chores. You also are able to sleep faster and more deeply. Physical exercise also plays a great part

in boosting your sex-life. Exercising regularly enhances arousal for women (Mendoza et al., 86)

and reduces the risk of erectile dysfunction in men.

There are two types of physical activities you can do. It is important to know them and the

benefits you can derive from them so that you choose wisely which ones you should take part in.

The first type is aerobic exercise which makes you to breath faster and helps the heart to beat

faster, increasing the fitness of the heart and the lungs. Examples of aerobic exercise are cycling,

dancing, brisk walking, playing basketball, swimming and jogging. The second type of physical

activity is muscle strengthening activity which increases the strength of bones and the fitness of

muscles. These activities are aimed at working all the major groups of muscles in your body

(Network, Countryside Recreation, 2017). These include the back, the hips, shoulders, abdomen,

arms, legs and chest. Examples of such exercises are those that require you to use the weight of

your body to apply resistance, weight training and working with resistance.

For aerobic activity, to be able to gain the health benefits desired. You have to take 150

minutes of aerobic activity o moderate intensity every week and 20 minutes of aerobic activity of

vigorous intensity three days every week. You can also combine the vigorous and moderate aerobic

activity in one week for variety and do the activity in 10minute segments so that you will not have

to go up to 20 minutes or 30 minutes in one go (Karl et al., 829). For the muscle strengthening

activities, you should participate in hem 2 or more days every week. These activities help you to

strengthen your bones and muscles, increasing the density of bones and minimizing risk of

osteoporosis. They also help in weight control and reduce the risk of getting injured. Strength

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training, in addition increases the functioning of neurons and improves reaction time which

prevents injurious falls.

In conclusion, physical exercise is of great importance in your life as it helps you to remain

physically strong and reduces your risk of contracting some illnesses such as cardiovascular

diseases, diabetes, neural disorders, high blood pressure and many other conditions. Therefore,

people who work in the office for long hours need to find some time to do physical activities that

will make them fit. The two types of physical exercise in which one should participate to reap the

health benefits associated with them are aerobic exercise and muscle strengthening exercises. Each

one of these has its own specific benefits for people who take part in them. These benefits include

having stronger bones and muscles and being free from stress among many other benefits. I hope

everyone of you can see that they have much to gain from engaging in physical activities.

Works Cited

Karr, Justin E., et al. "An empirical comparison of the therapeutic benefits of physical exercise and

cognitive training on the executive functions of older adults: A meta-analysis of controlled

trials." Neuropsychology 28.6 (2014): 829.

Mendoza, Nicolás, et al. "Benefits of physical exercise in postmenopausal women." Maturitas 93

(2016): 83-88.

Network, Countryside Recreation. "A countryside for health and wellbeing: the physical and

mental health benefits of green exercise." Cancer (2017).

Svatkova, Alena, et al. "Physical exercise keeps the brain connected: biking increases white matter

integrity in patients with schizophrenia and healthy controls." Schizophrenia bulletin 41.4

(2015): 869-878.

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Van Waart, Hanna, et al. "Effect of low-intensity physical activity and moderate-to high-intensity

physical exercise during adjuvant chemotherapy on physical fitness, fatigue, and

chemotherapy completion rates: results of the PACES randomized clinical trial." Journal

of Clinical Oncology 33.17 (2015): 1918-1927.

Westerberg, Elisabet, et al. "Physical exercise in myasthenia gravis is safe and improves

neuromuscular parameters and physical performance‐based measures: A pilot

study." Muscle & nerve 56.2 (2017): 207-214.

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