Category: Physical Exercise

Physical activity plays a significant role in our mental health. When we exercise our blood flow increases, and our brain starts to produce chemicals like endorphins and dopamine, which simulate happiness. Specifically, the emotional benefits of physical exercise include. Conducting physical activity can provide the following emotional benefits and many more. A study conducted by PMC (US National Library of Medicine) tested 30 people for their emotional state before and after exercise. The results showed that people that did an exercise with something they enjoy were less angered and had lower stress levels than others. Many countries around the world have high populations of inactive people. The WHO states that approximately 1 in every 4 adults are inactive, which means 25% of the global population is not active enough. Physical exercise has been proven to improve people’s physical health. The chance of attaining a chronic disease is reduced substantially through exercise. Other physical benefits include; Through exercise, people can regulate their weight easily, making their lifestyle much more healthy. Also, fitness is the easiest way to lose weight, as it decreases the amount of fat in our bodies. Cholesterol causes approximately 2.7 million deaths annually, and physical exercise is an excellent way to reduce or remove cholesterol from your arterial lumen and body. Through exercise, our muscles have to work harder and use more strength this increases our muscle’s ability to withstand certain amounts of pressure and workload. Thus, a person who exercises a lot has bigger muscles, as their body’s muscles have to withstand more work. Like our muscles, the muscles on our hearts have to also work harder to pump blood quickly around our bodies. Thus, the more intense exercise we do the stronger our heart will need to be. Physical exercise has several benefits, which include social benefits. A person who has a healthy social life normally lives a happy and successful life as well.

Confidence is a vital social skill that physical exercise improves. As you become stronger, you also become more confident, and this can boost your self-esteem.

Exercise also assists in developing your social life. Specialists say that exercising encourages having fun with friends. This may be in the form of, going to the gym with a friend or playing sports with family or friends. Through exercise, our mind feels more open and stress-free because of chemicals known as dopamine and endorphin.

Finally, through exercise, our leadership and teamwork skills also develop. By meeting new people and playing new sports we become more friendly and cooperative. Playing new sports allows us to learn about the sport and other people as well. The physiological benefits of exercise are closely related to emotional benefits. Though exercise develops our physical body a lot, it has many more positive impacts on our brain. Our brain is a complex arrangement of neutrons and whenever we exercise our brain produces chemicals from the rich protein our body is provided from the extra oxygen we breathe in. This removes any of the chemicals that produce anxiousness and stress. Thus, the reason we are happy and excited when we exercise. Also, a study conducted by UCLA stated that exercise made it easier for the brain to grow neuronal connections and neutrons. Therefore, displaying that exercise can also increase your intellectual capacity.

In addition, exercise satisfies, as you feel like your body has become stronger. It also enlightens people by making them happy and energized. In addition, many people have pride in their accomplishments, as exercising daily can be hard for certain people. Though there are not many cultural benefits of physical exercise. Exercise can create healthier communities. Playing sport as a cultural activity to inform the coming generations about your culture can also be an exceptional benefit of physical activity. Also, through exercise, more people are included and this creates a stronger society. It may also provide chances to create new friends. Finally, all of these elements enhance the quality of life. A healthy lifestyle is one that keeps you healthy throughout your lifetime. It continuously improves not only your physical body but also improves your mental health. Some ways to have a healthy lifestyle are eating healthy, physical exercise, and stress management. Sleep is a vital element that keeps your body healthy and working. Without the correct type and amount of sleep, your body is not able to function properly. Here are 3 keys to achieve healthy sleeping.

• Quantity – This refers to the amount of sleep, you receive. Receiving approximately 8 to 10 hours for an adult is vital. However, children need even more than that.
• Quality – This refers to the quality of your sleep. Receive enough sleep is not enough. The body also requires a calm night of sleep that is not interrupted by other things. This maybe your mobile phone or other things like alcohol and caffeine.
• Regularity – This refers to the routine that our body follows. Our body follows a certain routine, thus when we normally sleep our body tells us this and we decided to go to sleep. Therefore, having a consistent routine is also important.

Relationships are essential in having a healthy lifestyle. The more stable your relationships are the better your mental health will be. Thus, having healthy relationships means that you have a happy personality, which will a happy and positive person. People who have a hard time having good relationships normally have many things to stress about. Finally, physical exercise is also a key element in having a healthy lifestyle. A balance between all these elements will create an ideal lifestyle. Physical exercise is the most vital element in having a healthy lifestyle. Without exercise our body becomes weary and our body thus is not able to withstand harsh conditions when it is required to. Thus, exercising daily is crucial for being healthy.

With the boring daily life in which work and home are the only places that we spend time in, life has become totally mundane. It feels we are always tired of running faster than time. The best way of achieving a work-life balance is with the help of regular exercise. Exercise helps in healing from within. You will feel rejuvenated and fresh if you exercise daily. Physical exercise helps in increasing body energy and stamina. It balances the metabolism rate which further enhances proper utilization of energy.

What do you do when you are not working? Our favorite pastime today is sitting on the couch or lying down in front of the television and binge-watching our favorite shows. Even kids are now confined to the 4-walls of the house and are becoming unfit day by day. There is no harm in relaxing but we should all take out some time for some physical exercise. This will not only help us stay fit and stay in shape but is a good idea of relaxing our bodies.

Some Tips for Beginners. Now that you are geared up for some daily exercise, you should keep in mind a few things. These will help you stay safer:

• Consult a physician before starting any rigorous routine. Also, if you feel any kind of pain due to even short span of exercising, you should immediately consult with a physician;
• Do not exercise if you do not enjoy it. If you do not like to work-out alone join something like the Burn Studios group fitness classes to workout with a group;
• Combine high and moderate-intensity sessions. Just working out on heavy routines will make you feel tired and bored very soon;
• You should definitely consult a doctor if you are planning to work-out during your pregnancy;
• Focus on strength training and muscle training for starters;
• Eat healthy and nutritious food daily to balance your body needs.

The following are the most common benefits of regular physical exercise.

Decreases Death Rate. As we all know, regular physical exercise keeps a person healthier than ever. Exercise has healing power and can fight almost every problem in your body. It is therefore evident enough that a person will live longer if he has almost no illness. As per German Research Reports, doing regular exercise brings down the death rate by almost 35% and people can live up to 7 extra years. Is it not amazing?

For Better Skin. You may have heard a lot of people telling you that practicing yoga can make you look a lot younger than your actual age. The logical part of the whole saying is that any kind of exercise helps you to sweat. Now while you are sweating, a lot of microbes and bacteria wash away from your skin making it healthier. Also, physical activities help in improving blood circulation making your skin glow more.

Helps in Maintaining Body Postures and Balance. Exercising or working out helps to improve body balance and also helps you to achieve good body posture. For older adults, exercising helps reduce tripping and falling down. The main reason for muscle cramps and petty injuries is the lack of good posture. Regular physical exercise can help you get over such problems.

Makes You More Confident. The main causes of depression and lack of self-worth can be stress, unhappiness, and obesity. Physical exercise helps you win over these, thus enhancing your confidence level. Exercising regularly makes you active, confident and your self-esteem high. This is because you get a lot of good energy and positive vibes when you exercise.

A Better Sex Life. Yes, it is true exercise can help lighten up your sex life too. You cannot focus on a healthy relationship if you are weary and depressed and your mind is preoccupied all the time. Combine strength training with yoga on alternative days to rejuvenate yourself. Apart from such psychological problems, exercise also helps in healing sexual problems in both men and women.

Increases Energy. Leading a highly sedentary lifestyle and also heavy workload makes us feel exhausted all the time. This has a direct effect on the body as well as your mental health. The best way to get through this is physical exercise. Working out has a positive effect on your mind and body and helps in increasing energy levels.

Increases Flexibility. As per research reports, people who have practiced yoga for long periods of time are more fit than people who do not work out. As you grow up, exercising can help in easier motion of bones and muscles thus increasing flexibility. Exercising for half an hour for at least 4-5 days a week can make a huge difference.

Exercise for Better Sleep. The term ‘insomnia’ is comparatively a modern term. It means sleeplessness which can be healed with the help of proper physical activities. Practicing physical activities and keeping busy during the daytime helps in good sleep. Your body needs rest when you are more tired and so you get sound sleep if you exercise daily. The body feels rejuvenated and fresh if you get a good night’s sleep.

Healthy Lungs. As we grow old, our lungs become tired and we feel out of breath even due to light physical activities. This should not let you stop exercising as you can get rid of such problems if you work out moderately even on every alternative day. The heart, lungs, and muscles improve if we exercise daily.

Reduces Back Pain. Long hours of sitting in an improper position and overworking can be the common causes of back pain. Also, the lack of physical activities can stiffen back muscles. You should first consult a doctor and then do some regular exercise to loosen up the back muscles which in turn helps in reducing the pain.

Makes Memory Sharper. Exercising has direct positive effects on your brain health. Practicing yoga and meditation helps to increase concentration and retains memory power. Such activities also help in relieving stress and distractions and thus make you a calmer and happier person. Other aging problems such as inattention and brain-tissue disorders can also be controlled with proper exercise.

Improving Digestion. Regular physical activities can help improve your digestion. Practicing yoga and other such activities help in making the immunity system stronger. This also helps in balancing your bowel movement. Proper digestion helps in balancing a proper diet and you are therefore not restricted to consume particular food items. The motto is to eat well and burn it out by exercising.

Regulating Blood Pressure. The main reason for strokes, heart attacks, and deaths is increased blood pressure. The common causes of high blood pressure are hypertension, unhealthy lifestyle as well as genetic disorders. As soon as you realize that you have high blood pressure levels, you should immediately control your diet and switch to a healthier lifestyle including regular physical activities.

Apart from these main benefits, regular physical exercise prevents some types of cancer, reduces stress and anxiety. It helps in weight loss and reduces Diabetes and cardiac diseases too. You should, therefore, involve yourself in regular physical activities that can be intense to moderate. Along with it follow a healthy and nutritious diet for the best results.

Physical movements, drills or exercises are regarded to to be a great tool in maintaining physical wellness and fitness. We do not know what is going on internally in human body but we can certainly attribute that exercises and drills of different kinds can initiate us alone to remain fit and proactive . Firstly it can protect anybody from cardiovascular ailments . Almost all diseases can be reduced to some extent or be cured by physical exercises of any sort .

So to say, being active for about 15 to 30 minutes everyday by walking, running ,dancing, brisk walking, stength training trigger anybody live longer and look younger. It is unfortunate that cardiovascular disease is one of the leading reasons of untimely death nowadays. Taking regular exercises, one can prevent cardiovascular and cardio respiratory illness .

Losing weight is a challenge for any people and physical exercise is the best medium to lose weight. Shedding extra pounds one can convert the excess of calories into usable energy which one needs to breathe, to talk, to walk, to exercise and carry out various cellular functions in human body. By losing weight one can keep himself from many obesity related diseases. In diabetic condition bone cells are unable to use glucose and convert it into readily instant usable energy. If one’s body becomes insulin resistance then it can cause insunil digestion problem. Indeed, scientist have confirmed that regular physical exercise can reduce the risk of diabetics buy 20% .Importance of muscles and bones health cannot be avoided to lead a smooth life . Since everyone starts aging, so to say, after 30 years one starts losing muscle mass and bone density and that is why one can suffer from joint pain, osteoporosis and loose skin and other health troubles. Researchers reveal that regular physical exercises and srength training also contributes improve muscles mass, muscle power and muscle endurance.

Physical exercises can also lessen stress of human body as created from fatigue. Stress can not only disturbs one’s sleep at night but also impairs one’s physical functions. When one undergoes stress and strain of various types , excess accumulation of toxins in the body begins; hence ,only physical activity is highly beneficial in reducing stress. Ignorance of stress and depression along with anxiety can be a great health issues in modern times. With taking physical exercise and medication can help to reduce depression and anxiety from one’s mind . Hence exercising is a must to reduce depression and anxiety from one’s mood. Scientists have proved that physical activity or exercise help produce serotonin -a kind of hormone that can uplift one’s mood. Sedentary lifestyle, inherited genes, eating habits and idleness of any sort lead to blood pressure that can cause heart attack or stroke and even premature death. If anyone suffers from high blood pressure, hypertension, he must have dietary medication and start exercising. Exercise can low systolic blood pressure. Immunity and digestive function in human body can be augmented by taking regular exercises and physical activities. Bowel movement will certainly improves through physical exercises and physical activities leading to comparatively better health and weight loss. Physical exercises furnish memory power and brain function.Age related brain tissue loss, lack of attention span , inability to process information can be enriched by regular physical exercise and movement of of our limbs. In addition, stretching exercise and regular physical exercise may probably decline lower back pain. One can take the great benefit from taking regular exercise whether one has healthy lungs or not. Because by taking regular exercise one will be able to train one’s heart automatically and muscle thereby creating a greatest stamina to keep bubbly . Exercising routinely has a great effect on sleep quality. When anybody sleeps well, his brain ,bones, and muscles get rejuvenated, that is also immensely needed to create a good decision for the next day. So to say, Insomnia can be treated properly by taking regular exercise. Flexibility of bones and muscles can be flowered through regular exercises. Older adults’ range of muscles and bones motion can be furnished or other ills casn be expelled through regular exercises. Flexibility of the body is usually needed to have a better moment and movement in everyday life .What else can be ascribed as a part of life leading it smoothly rather than physical exercise have perhaps little significance in life.

According to the Merriam-Webster Dictionary, to be fit is to be “sound physically and mentally.” Physical fitness is measured through flexibility, muscular strength, muscular endurance, cardiovascular endurance, and body composition. These components may appear intimidating at first, however, simply getting up and exercising daily will satisfy being fit! Involving fitness into a regular lifestyle is not difficult at all. Spending at least 30 minutes a day exercising the body will lead to incredible results. Simple exercises include yoga, riding a bike, going for a run, taking a trip to the gym, or playing a sport. Exercise has many great impacts on the human body including reducing inflammation and triggering the growth of the brain. It is beneficial to practice lifelong fitness because it will extend one’s lifespan by slowing down aging.

One major result that physical fitness has on the body is that it reduces inflammation which is the underlying cause of various diseases and disorders impacting the body and brain. Some of the major diseases that possibly begin with inflammation are multiple types of cancer and diabetes. Forbes Magazine writes in an article about Suzi Hong, a doctor who studies exercise and immune system activation at the UC San Diego School of Medicine. In the article “6 Science-Backed Ways Exercise Benefits the Body and Brain” they state, “A new study from her lab shows that a 20-minute moderate workout has measurable effects on the immune system: Participants were asked to walk or jog on a treadmill, depending on their fitness level. They measured levels of TNF, an inflammatory marker, before and after the exercise, and found that there was a 5% reduction in the number of immune cells that produced the marker.” By maintaining daily exercise, the inflammation of the body will never grow to a point where many diseases thrive. It does not entirely prevent them, but by continuing habits of exercising daily, the less likely one will be to have a disease because of smaller amounts of inflammation.

Furthermore, another major result that physical fitness has on the body is that it triggers the growth of new brain cells. At first, neuroscientists did not believe that the brain could produce new cells, but in recent years they realized that it is possible for the brain to produce neurons through a process known as neurogenesis. In the article “6 Science-Backed Ways Exercise Benefits the Body and Brain,” Forbes Magazine writes, “The area of the brain that seems most capable of growing new cells is the hippocampus, the seat of learning and memory. It’s also the area that’s known to “shrink” in depression, and particularly in dementia …” This occurs during aerobic exercises, and helps many stay out of depression and strengthen their memory. This is beneficial for young adults because that is when depression seems the most prominent in life, and at the same time it is also beneficial to the elderly because dementia is a serious disease that causes them to forget in later stages of life. The growth of the brain has many amazing effects on the body which all sprouts from simply exercising!

On top of these wonderful effects that exercise has on the body, it is important to maintain a lifelong practice of fitness because it will lengthen one’s lifespan by slowing down the aging process. New studies have recently shown that practicing lifelong fitness can extend someone’s lifespan to a maximum of five years, all beginning at a cellular level! Mandy Oaklander and Heather Jones, two writers for Time Magazine, wrote in an article about researchers conducting experiments on exercising humans. In the article “7 Surprising Benefits of Exercising,” they write, “… researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres …” When telomeres decay away and grow old, so does the human which is why the protection of them causes longer life. The main way to protect telomeres sprouts from fitness over the course of time. Exercising only once will not preserve these important cells. In order to maintain this extension of life, exercise must constantly be practiced over the course of a lifetime.

Exercise for a Better you

For me exercise has changed my life, I was in a dark place for two years. I had horrible habits and lacked my personality traits. I wrote my bad personality traits in my notes on my iPhone and since have looked at them to gain motivation to strive and be a better version of myself. It started two years ago when I continued my educational career and CSU in Fort Collins. I only lasted two years at CSU before flunked out, this was due to my bad habits and lack of purpose. Since moving back home this past summer and changing those bad habits I’ve seen improvement in my life, exercise has given me, what feels like a second chance. I’ve lost 32 pounds, I have a purpose, and I have a passion. My calling is to own a gym and help people break their bad habits and help them become a better version of themselves with exercise. Exercise is an important hobby I partake in, it helps me mentally, emotionally, and spiritually. During my time at CSU, I was obese and could potentially have been leading myself to heart disease. The leading cause of death in America is heart disease, in fact, over 640,000 people died of heart disease in 2019. Simply partaking in moderate exercise such as walking can increase life expectancy by several years. This is my opportunity to walk someone through my experience and explain all good that’s come from exercise and the impact it has had on me. Although exercise is important to be healthy, it can be confusing on where to start and hard to be consistent. Exercising has given me mental health benefits, I’ve become healthier, and most importantly has given me happiness.

Studies show people who participate in exercise have an improvement in their mental health and well-being. Frequency and duration of regular physical activity were associated with lowered levels of depression. In a study, these Pakistan participants’ results proved physical activity was the reason to lower their levels of depression. The key to them having lowered levels of depression was the duration of physical activity. These exercises included “walking for pleasure or exercise… gardening… any kind of leisure-time physical activity” (Kadariya et. al. 9). The inconsistent exercise showed regression of depression, which was very important to be consistent with exercise. In this example and this is the case for most people and intervention is what motivates people to exercise, it gets people more active and is positively contributed to positive mental health. This study shows the importance of moderate exercise and the benefits it can help “help better inform the public health strategies that can contribute to the positive mental health and wellbeing” (Kadriya et. al. 10). For older adults exercise much like the study above resulted in maintaining mental health. People had higher concentrating skills, enabling them to maintain a memory. Moderate activity improved cognitive performance, and frequent activity delayed the onset of aging (Goldman and Klatz 46).

An adequate exercise regimen is a healthier you. We understand the importance of exercise and be consistent with it as one will improve their brain function and cognition. In 2016 a series of studies were able to demonstrate how exercise is able to aid in the protection of metabolic disease, cancer, and memory loss. “These studies provide a molecular basis for the concept of exercise as medicine” (Febbraio par. 3). No exercise/short periods of physical inactivity were linked to disruption of metabolic homeostasis and an increased risk of developing diseases such as type 2 diabetes. In a series of studies in 2016, a study was conducted on mice and how running increased their health. “The study demonstrated that exercise can induce the release of cathepsin B from contracting skeletal muscle to modify memory and brain function, which validates the hypothesis that exercise is beneficial for delaying dementia in aging” (Febbraio par. 3). Exercise increases memory function, improved memory function is from the myokine cathepsin B, also increased lL-6 and adrenaline secretion reduces tumor growth from the redistribution of Nk cells and the mobilization of those cells. Mark A. Febbraio went into depth about the health benefits of exercise, Mark talks about exercise inhibiting carcinogenesis by suppressing activation of mTOR signaling in mammary carcinomas. This carcinogenic response to physical activity is nonlinear and is accounted for by a physiological cellular stress response, exercise limits the amount of glucose and glutamine available to mammary carcinomas, which induces apoptosis due to reversal of humor-associated metabolic programing (Febrrario par. 4) Another study conducted in 2016 demonstrated that exercise reverses age-related injuries in older people. Exercise can reverse the vulnerability to retinal damage. These studies conducted in 2016 show insight into what exercise can do in the prevention of disease, “these studies provide additional evidence that exercise is medicine (Febbraio par. 6).

We as humans partake in activities that make us happy, exercise is a great way to achieve happiness. Findings from studies indicate that frequent exercise is associated with higher levels of happiness. Exercise results indicated happiness was strongest for people who participated in frequent physical activity. People who at least exercised for half an hour for a frequency of five times a week were more likely to be happy. A study of 1500 people in Korea aged 30-69 resulted in being happier. In a study of 3400 university students aged 17-24 who engaged in physical activity were more likely to be happy. Another study monitored adolescents aged 13-18 in Norway and the results showed frequent exercise leads to happiness. The beauty in these studies is that age is just a number, beginning physical activity has benefits for anyone no matter their age. A study conducted in the United States with participants that were 10 and older also has similar results, this was considered a “global phenomenon” and aligned with broader evidence for constructs of mental health (Richards et. al 9). Moderate to intense physical activity was most beneficial “better health outcomes were strongly associated with physical activity at a vigorous intensity” (Richard et. al 10). A survey called “The Taking Part” survey examined 24000 British adults and resulted in happiness being achieved from taking part in a recreational sport. Richards and the other authors said it best “our results demonstrate for the first time that happiness is associated with physical activity participation across multiple countries” (Richards et. al 12). In a study for older adults’ higher levels and volumes of physical activity related to higher levels of happiness. Physical activity is an important factor in health promotion in older populations. Physical activity reduced the risk of chronic disease, especially in the older population (de Souto Barreto 7). No matter the age physical activity was associated with being happy, intense was most beneficial for achieving happiness but so was moderate exercise as long as the minimum is met.

Exercising has done more than improve my physical appearance and self-confidence. Exercising consistently for the past few months has changed my life and brought excitement to it once again. Exercise has more effects on the human body than what the eye can see, inside you’ll feel healthier, happier, and mentally stronger. Change first starts with an intervention with yourself and a desire to break bad habits and become a better version of yourself. I look forward to what the future brings me and anyone that reads this paper getting inspired to become a healthier, happier, mentally stronger version of themselves.

Works Cited

1. de Souto Barreto, Philipe. “Direct and Indirect Relationships between Physical Activity and Happiness Levels among Older Adults: A Cross-Sectional Study.” Aging & Mental Health, vol. 18, no. 7, Oct. 2014, pp. 861–868. EBSCOhost, doi:10.1080/13607863.2014.896863.
2. Febbraio, Mark A. ‘Exercise Metabolism in 2016: Health Benefits of Exercise — More than Meets the Eye!’ Nature Reviews.Endocrinology, vol. 13, no. 2, 2017, pp. 72-74. ProQuest, https://proxy1.aims.edu:2443/login?url=https://proxy1.aims.edu:2090/docview/1858095243?accountid=35907, DOI:http://dx.doi.org/10.1038/nrendo.2016.218.
3. Goldman, Robert, and Ronald Klatz. “Exercise.” Total Health, vol. 27, no. 2, June 2005, pp. 45–46. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=aph&AN=24106514&site=ehost-live.
4. Kadariya, Shanti, et al. “Physical Activity, Mental Health, and Wellbeing among Older Adults in South and Southeast Asia: A Scoping Review.” BioMed Research International, Nov. 2019, pp. 1–11. EBSCOhost, doi:10.1155/2019/6752182.
5. Richards, Justin, et al. “Don’t Worry, Be Happy: Cross-Sectional Associations between Physical Activity and Happiness in 15 European Countries.” BMC Public Health, vol. 15, no. 1, Jan. 2015, pp. 699–713. EBSCOhost, doi:10.1186/s12889-015-1391-4.

In volleyball, there are many faults you can do that may end up as a foul, which wins the opposing team a point. Some of the volleyball fouls are: Touching the net, touching the line that separates the front row from the back row, and carrying the ball (you are not allowed to have except one touch and they cannot move around with the ball). Double touching the ball may also result in a foul, which includes the player touching the ball twice in a row or if the ball touches 2 of the other player’s body parts in succession. Hitting out the court, hitting the net with the ball, and missing to rotate can also cause the other team to gain a point. Also, if a team switches positions early, it is considered a foul. Screening while the other team is serving and touching the line, that separates the front row from the back row, while hitting from the back row is also considered as fouls. Crossing the court line with any part of your body is a violation unless it is the hand or foot. All of the hands or feet should cross the line for it should be a violation.

There are some actions or fouls that can result in a yellow and red card (penalty cards). A yellow card is considered a warning card, and if you gain two yellow cards, you will automatically receive a red card (the final warning). Both coaches and players can receive penalty cards. A player/coach receives a yellow card due to minor misconduct or wasting time. This card is recorded on the scoresheet but causes no harm or damage. A coach/ player receives a red car when the referee shows 2 yellow cards. If the referee holds up a red card alone, that means that the cause of this card was misbehavior, yelling at the referee, or a bad attitude, and a point and service are given to the other team, also recorded on the scoresheet. A referee can also hold 2 cards simultaneously in cases of expulsion and disqualification. If both cards are shown in one hand, it means the player cannot play in that set, and has to be replaced with a substitute. If one card is in each hand, the player is expelled from the match permanently and cannot play anymore, it is also recorded on the scoresheet. (Hall, 2019)

A volleyball offense game plan is a system that organizes the players into a specific formation based on the skills of the players. A team on offense will try to increase the probability of winning a point on a hit by confusing the opposing blockers and disguising the setter’s intended receiver as best as possible. There are three common offense systems: 5-1 (5 hitters and 1 setter), 6-2 (3 hitters and 2 blockers), 4-2, and 6-0 (6 attackers and no substitutes). We will be focusing on the 5-1 offense system. As there are 6 team members/players, there are six rotations and they are repeated until the game of 25 points ends. According to the 5-1 system, in each rotation, there is a different formation. (The Best Volleyball Playbook Ever, 2019)

Rotation 1:

The setter pushes up to the front right of the net, without crossing in front of player one. Player three is assigned to serve-receive to help four and five since the setter moved up. When the serve is contacted, the setter moves towards the middle to its normal setting position. The others simultaneously shift into their hitting and coverage placements. There are two rules the setter should follow: The setter can’t cross in front of player one, nor cross closer to the middle than player five.

Rotation 2:

The second rotation allows the setter to start quite close to their preferred setting placement. The setter moves clockwise and is now in the back-middle position to start. From there the setter will move player three up. Player four will shift back in order to help five and one with serve-receive. As soon as the serve is received, player three goes back to hit, with the setter already in position. Since the setter is technically a back-row player, they must be careful not to be crossed over by either player five or one in the back row.

Rotation 3:

The third rotation is the opposite of rotation 1. The setter moves up to player five at the net and pulls player four towards the left. This position is challenging for the setter, as it is very different from their normal setting placement. When the ball is contacted for service, the setter sprints for their right-of-center positioning. Player three moves to the back to help with serve-receive. The only concern for overlapping is if the setter leaves too soon for their spot and consequently overlaps player one who is on the left for serve-receive.

Rotation 4:

This formation is an easy one as it decreases the concern and percentage of overlapping. The front-row players stay in numerical order but are allowed to be as close to each other as necessary, to help the setter get to their positions easily and quickly. This formation also enables hitters to swap places with ease

Rotation 5:

In this position, the setter is not in the front-middle position, which makes this formation ideal. The setter can dictate passes to be shifted closer to the middle, which reduces the percentage of a middle attack, and allows two outside hitters to make plays. In addition, one of the players in the outside positions can move to the middle to attack.

Rotation 6:

After this rotation, the formations are repeated until the game ends.

The front row remains very flexible, as the setter is in a position that allows him to easily set (the front-right spot.). The hitters (front-left: 1 and front-middle: 2) are able to hit from any position, as controlled by the play-calling the setter makes.

The first exercise you can do to improve shooting on your own is playing with the wall, and it helps you control your shooting. In this exercise, shoot the ball normally at the wall, maintaining a C-shape. You should catch the ball after it leaves the surface of the wall, and then start over. The next exercise improves your hitting strength. The usage of a net is optional. Toss up the ball in the air with both hands like normal, Jump up and hit the ball (over the net if you are using one). The third way to improve your shooting is to do shoulder workouts, as your shoulders are the main muscles you use, and this helps improve your shooting strength. You should also do abdominal workouts in order to improve your mobility, maneuvering, and jumping. As well as a leg workout to strengthen the leg muscles that you use in jumping and running, which is the next exercise. The final exercise is to improve the strength and speed of your wrists. Tie an elastic to the wall, stretch it, and mimic shooting quickly and continuously, this causes you to feel the pressure of the elastic and its strength. Afterward, when you play without an elastic, you do it faster and stronger without the pressure you are used to.

There are also some exercises you can do to develop your skills with a partner. The first exercise you can do is “shoot and defense”. In this exercise, you and your partner should stand face to face, keeping a reasonable distance between you. One of the two of you will shoot the ball in an attempt to attack and the other will be assigned defense. Later on, switch roles. This helps you control your shooting and aim trying to find where to attack. It also has the benefit of improving your defense skills as well. Next exercise, put a net between you two. You set the ball and shoot over the net, your partner receives the ball and passes it under the net back to you to shoot again. Later on, switch roles for you two to benefit from the exercise. The next exercise improves your reflexes, quick noticing, and speed. Give your back to the net, and your partner counts to 3 and tosses the ball, while he is doing that, turn around and spot the ball quickly, run to it, and shoot. Your partner repeats this exercise shooting the ball in different places, so you don’t expect where it will be. Next, exercising with a medicine ball can greatly help develop your skills. It helps you strengthen your shoulder muscles when passing a heavy ball, it is slower due to its weight so it helps you focus on your technique and that improves how you play and your technique in playing.

Both teams had a strategy set in their minds they followed with extreme determination. For Brazil, their outside hitters had good reception (and I discovered that Brazil’s successful receptions were 24, whereas Poland’s were 22), so the setter set quick balls to the team (Brazil’s successful sets were 23 whereas Poland’s were 10). Then, the middle blockers, spiked a couple of times, so that the other team would be confused, as they don’t know where the ball will go and why the middle blockers and not the hitters are spiking. Meanwhile, the setter starts to switch strategy and sets balls to the opposite player on the same team. The outside hitters spike the ball hoping it would land on the opponent’s court (and the good or successful spikes were 45 spikes, whereas Poland’s were 43), and the libero, with the best digger and reception, covers in the case of Poland’s being able to block the ball (Brazil’s successful digs were 17 whereas Poland’s were 15).

Relating to Poland, they were more focused on blocking and serving. Poland had their 3 blockers at the front and they were the main reason Poland did well. The balls Brazil spiked in their efforts to get past Poland’s middle blockers were blocked due to the fact that their jumps were high and synchronized, unlike Brazil’s (and Poland’s successful blocks were 10 and Brazil’s were 4). The blockers had quick reflexes and quickly distinguished the open spot on the opponent’s court for them to shoot the ball into. It was clear that their coach had trained them on serving more than Brazil as Poland’s successful serves were 4, whereas Brazil’s were 2. They took advantage of this and used their skills wisely. They also made sure not to touch the ball if Brazil had an overpowered serve, so they could take the point. It was also clear they had better leg power as their jumps were high, as seen in the middle blocker, and when the other team spiked they were able to defend the ball. On the other hand, Brazil’s players had more than one contact with the ball before it landed outside, and that caused them to lose points.

The video recording techniques in the courts prevent a team from being wrong, as it records everything accurately, so everyone would be able to see clearly what happened. How does it record everything accurately? For the “everything” part, there are several cameras all around the court, so they could film every angle of the court. Also, the cameras are placed high up in the court so they can be taken in “bird’s-eye view”. From a very high angle, they are able to film the whole court with everyone in it, and, if necessary, they are able to move the camera to get a zoomed-in view of a specific person or object. For the “accurate” part, cameras in the court have a connection with a computer that analyzes the speed, location, angle, target, distance, etc. It can simulate the projectile of the ball and accurately measure where it landed, resulting in an animation-like video. They use these videos to make sure of what happened and fairly decide which team was correct if there were any objections, and which team got a foul. The referee was challenged 3 times and had to play this video, 2/3 were to see if the ball landed outside the court and 1/3 times to check if a team member crossed the line separating the front row and the back row. Furthermore, the cameras have gridlines, points, coordinates, or anything that would generally help them pinpoint locations.

Bibliography:

1. Hall, G. (2019). What do the penalty cards mean in volleyball? [online] Quora. Available at: https://www.quora.com/What-do-the-penalty-cards-mean-in-volleyball [Accessed 31 Mar. 2019].
2. The Best Volleyball playbook EVER. (2019). Offensive Schemes. [online] Available at: http://bestvballplaybookevercoachjoe.weebly.com/offensive-schemes.html [Accessed 31 Mar. 2019].
3. Volleyball Expert. (2019). The 5-1 Volleyball Rotation Explained (Including Diagrams). [online] Available at: http://volleyballexpert.com/5-1-volleyball-rotation/ [Accessed 31 Mar. 2019].

Walter et al. (2004) recommend that it ‘should be systemically embedded as part of an organization’s culture, in the expectation that practitioners will engage in individual research as part of their ongoing responsibility for keeping up to date (The Open University, 2019). Practitioner research can enhance your practice and improve your knowledge and it could also be beneficial not only to the individuals you work with but also sharing your research results could benefit colleagues. Practitioner research can be used as evidence to inform your practice and could lead to new knowledge, policies, and funding opportunities. As Professor Jane Aldgate stated ‘I don’t see how anybody can possibly offer the best social work service to an individual, without knowing what has worked in the past for other individuals’ (The Open University, 2019). Within this essay, I will be conducting a literature review of four sources that provided background and contextual information for my own proposed research topic.

I am based within a Criminal Justice Social Work department within a local authority. I have a legal requirement within my job role to supervise offenders who are on a Community Payback Order (Criminal Justice and Licensing (Scotland) Act 2010). Part of working with service users who are subjected to a court order is to not only ensure they are complying with their order but to support them by looking at their offending behavior by using a holistic approach in relation to other aspects of their lives that could have been contributing factors of their offenses. So what works for reducing offending behavior within the communities for individuals and can physical exercise help those involved within the criminal justice system?

1st Peer review document

Title and reference for journal article selected Supportive environments for physical activity in deprived communities in the United Kingdom: A qualitative study using photo elicitation

• Sawyer, Alexia; Ucci, Marcella; Jones, Russell; Smith, Lee; Fisher, Abi
• Social Science & Medicine, January 2018, Vol.197, pp.49-58

Topic area The research highlighted difficulties in relation to the type of barriers in the way of physical exercise within deprived communities.

Research question (if applicable)

To explore environmental factors contributing to the structure of an activity-supportive neighborhood in two different deprived areas in Glasgow.

Key findings/arguments • Method used for the research was participant photography which is used in face-to-face, semi-structured photo-elicitation interviews.

• Photo-elicitation interviews have benefits over other methods of interviews as it engages participants to take an active role.
• The researchers are hoping their findings will inform further research into neighborhood-based, outdoor physical activity.
• The findings from the research underline the value of an ecological approach to the study of community-based physical activity and suggest interventions addressing the social, physical, and economic environment may be needed to support physical activity in deprived areas.
• The research highlighted difficulties in relation to the type of barriers in the way of physical exercise within communities and what could potentially be implemented to help promote communities to exercise.

How it connects with your area of practice Working within a deprived area in Scotland I wanted to find research in relation to physical exercise within a similar area.

How it informs your choice of topic for your practitioner research project It made me think of research being conducted if those barriers are addressed and how the communities respond to the promotion of physical exercise.

Any ethical questions you perceive it raises. Participants did not have their thoughts gathered and shared afterward.

2nd Peer review document

Title and reference for journal article selected Sport in a youth prison: male young offenders’ experiences of a sporting intervention

1. Parker, Andrew; Meek, Rosie; Lewis, Gwen
2. Journal of Youth Studies, 04 August 2013, p.1-16

Topic area The purpose of the research was to gain insight into sports-based interventions within a young person’s secure setting.

Research question (if applicable)

Sporting activities have psychological and emotional benefits, the study was looking at sports-based interventions within secure settings. By looking at motivating factors of the participant engagement whilst exploring personal development.

Key findings/arguments

• A small-scale qualitative study by interviewing two participants who were within the secure unit gathering their views before and during the research
• The research journal also uses evidence-based literature and resistance literature.
• The authors noted their findings well and did not appear distorted, the authors discussed their findings and what is lacking in regards to insufficient integrations between custody and communities.

How it connects with your area of practice Gaining insight into what interventions worked for young people involved in criminal justice.

How it informs your choice of topic for your practitioner research project It showed me that physical exercise has a great impact on individuals within secure settings.

Any ethical questions you perceive it raises.

• The participants who helped with the research are named and not made confidential. There is no evidence or written details to inform that the names have been changed for confidentiality purposes.
• To avoid the document being biased it would have been better if the researchers conducted studies within different secure units within Wales and Scotland.

My first other sources of material:

Title and reference for journal article selected What Works to Reduce Reoffending: A Summary of the Evidence

• Published: 8 May 2015
• Part of: Research
• ISBN: 9781785443336

Topic area The document draws on published journal articles, reports, and books from government bodies, independent researchers, and academics into what works to reduce reoffending.

Research question (if applicable)

This evidence review was undertaken to support thinking regarding what works to reduce reoffending. The aim of the review was to examine the research into reducing reoffending and the processes by which individuals desist from offending.

Key findings/arguments • Interventions that help offenders find employment, develop appropriate networks, enhance family relationships s, and increase levels of motivation to change have been found to have the most positive impact on reducing reoffending.

• Several goals including reform of sentencing policy and an explicit aim of ensuring effective reintegration into the community by ensuring that employment, health, accommodation, and other needs are met. It appears that the Scottish Government is focusing on health as a support and rehabilitation.
• I felt the policy document was clear in content and well presented however I would like for evidence to be presented within the document.

How it connects with your area of practice I am currently in a Criminal Justice placement which is overseen by the Scottish Government so I felt it appropriate not only for my own personal development but also for how I could work with service users.

How it informs your choice of topic for your practitioner research project It stated that non-criminogenic needs may have an indirect link with reoffending. I researched this and found them to be a lack of self-esteem, poor physical health, anxiety, and depression. This research informs us that Physical exercise/activity benefits are not just decreasing the risk of illnesses but also improving mental health and can reduce stress, depression, anxiety, and improve your mood but also includes improving self-esteem and overall improving your quality of life.

Any ethical questions you perceive it raises. It refers to evidence from research that had been conducted in different countries, given this is a reviewed document from 2011, to avoid any biased opinion of what the Scottish Government does perceive to be effective. Research evidence from areas in Scotland would have given their document better grounding for appropriate implementation of these areas to reduce re/offending.

The second source of material:

Title and reference for journal article selected ‘Cashback for Communities’ Partners – Website

Celtic Fc Foundation

Topic area The information showed activities were funded by criminal proceedings to benefit young people disadvantaged by:-

• Living in areas of deprivation
• Being unemployed, not in education or training
• Becoming or already involved in offending/re-offending

Research question (if applicable)

The Scottish government has stated that certain people are at risk because of their environments. And their aim is to target prevention, education, and early-year support to address the adverse childhood experiences that define the lives of so many future offenders.

Key findings/arguments • The project delivery includes motivation, Confidence Building; Health and Wellbeing; Physical Activity, and many more.

• I felt the information recorded was well presented and answered, what the program does and what it has been created, and who it targets.
• No mention of methods recorded. However, there are studies/real-life stories within the document and statistical data providing figures on performance, activities, etc for each local authority in Scotland.
• Engaging within a program can lead to employment.

How it connects with your area of practice This project looks at working with young people who have been involved with offending behavior to reduce this and prevent further offending. The project will liaise with Criminal Justice Social Work Departments.

How it informs your choice of topic for your practitioner research project The program seeks to reduce criminal behavior amongst young people through sports activities. This project looks at providing developmental opportunities to increase confidence and self-esteem, change behaviors and attitudes and improve physical and mental wellbeing.

Any ethical questions you perceive it raises. Within the webpage, there are real-life stories of young people it does not state the consent process or any confidentiality for the young people being interviewed.

Conclusion

Practitioner research offers viable and interesting ways for practitioners to further develop research skills to influence practice. I felt by engaging in research allowed me to think of any gaps in knowledge, for example, by focusing on unrepresented groups of individuals involved in offending behavior. ‘Less powerful or minority groups tend to become oppressed and disadvantaged and that health and social care services and professionals are so much a part of the status quo that they inevitably and unconsciously play a part in this structured oppression’ (Glaister, A. (2008) I found by researching and evaluating my four chosen documents it encouraged me to think of my own proposed research and what I had failed to find in regards to a search conducted to the benefits of physical exercise within the community to reduce reoffending. It appears through my two chosen peer-reviewed documents that deprived areas within Scotland had lacking resources for people to access although potential barriers were noted such as safety however it was clear the residents who participated in the research felt a lack of community spirit if the communities had more resources then the chance or this community spirit may increase. Within my second peer-reviewed document evidence from the research showed that physical exercise within a secure setting was very positive and had a great impact on those involved however it failed to transition during reintegration into the communities. My two chosen other sources of materials a policy document and information from a website highlighted a real holistic approach as being beneficial in reducing re/offending behavior. It appears the Scottish Government has a drive on looking at early intervention in regards to adverse childhood to prevent poor outcomes such as offending behavior however what about adults? I struggled to find any sources looking at the benefits of physical exercise and offending behavior out in prison settings so this has allowed me to refine my topic of research.

Introduction

Health is a crucial aspect of an individual’s life. Given the rise in lifestyle diseases, it has now become more important to monitor your health as a person by maintaining a healthy lifestyle (Kemper, 2013). Body health is what many people may focus on but there is more to health than just a healthy body. The human mind plays a very critical role in our daily lives and it would be unwise to ignore this fact. A healthy mind would translate to a healthy body because many diseases have been attributed to stress. And one of the areas which lead to stress is an unstable mind. At first, stress may not have serious repercussions but if it goes on unchecked there is a likelihood that it will lead to a chain of diseases both psychological and physical. Suicide is one of the leading social ills across the country and the causes stem from uncontrolled cases of stress. Stress levels are a result of life challenges that individuals and the community have failed to handle. As such, some individuals decide to take their own lives after failing to find a way out and the only solution they can see is to commit suicide. Suicides have been reported in schools, at home, in colleges, and even in offices and this is an indicator of how important mental health is.

Background of the Study

Slusher & Acevedo (2019), suggest a tried and tested approach to solving most of the lifestyle diseases together with such mental health problems facing our society today. Physical exercise has been found to be very beneficial in maintaining a healthy body and mind. Conventional ways of exercising include participating in various sports such as soccer, basketball, and volleyball among other sports. These have proved potent in the quest for better health in society. However, with the advancement in technology, there is yet a better and complementary way of exercising (Andreasson & Johansson, 2014). A gym is a way to go for most of the exercises because it suits almost every individual, especially those who may find it hard to participate in sporting activities. A gym has all sorts of equipment suitable for all manner of exercise. It is with this in mind that Grambling State University should consider putting up a fully equipped gym to promote healthy lifestyles for the students and the staff.

GSU has gym charges included in the fee bill but there is no gym around the university. This is worrying given the number of students who may want to exercise. Lifestyle diseases and mental illnesses are on the rise and most can be attributed to the lack of physical exercise yet studies suggest a positive relationship between exercise and healthy lifestyles. There is a general consensus that exercise reduces stress and anxiety, boosts energy levels in the body, minimizes the chances of chronic lifestyle diseases, enhances brain and skin health, and promotes strength of the muscles and bones (Lamonte, Kozlowski & Cerny, n.d.). These few are just examples of how physical exercise can shape the health of an individual. A gym will ensure that all these benefits are achieved because it provides a platform for students and staff to exercise.

Setting up a gym at GSU has the ultimate effect of promoting the health of individuals within the university. The cost of treatment of diseases will probably decline because instead of treating the diseases will be prevented through physical exercise. Unruly behavior will also reduce because individuals will be leading happy lives devoid of stress (Franklin, 1997). Conflicts are rare in a happy community and the gym will deliver this happiness. The fact that GSU does not have a gym is surprising. But then looking at the cost and resources involved in developing and maintaining a gym it is almost obvious why the university is yet to consider such a useful facility. A university like GSU has many needs competing for limited resources and the management o the university is left with no choice but to evaluate the different projects in light of existing funds. A gym is one such project and its cost may be the real reason why the university is not even in a hurry to put up a simple one with a little equipment. Building a gym facility from a group up is an expensive undertaking that requires an estimated $200 per square foot. The cost may exceed the projection considering other factors such as location. Construction will require the university to spend several million on the project before it can even purchase a single piece of equipment.

The population of the GSU fraternity who may be in need of a gym is large and purchasing the requisite equipment to meet the needs of such a population is overwhelming for the university considering the different competing needs. GSU management has far more pressing projects which require their attention and finances. As a consequence, constructing and equipping a gym may not top the priority list of projects to be invested in. However, the benefits of a gym should be weighed against the costs so as to debunk any misconceptions which might be preventing the setting up of a gym (Andreasson & Johansson, 2014). This can only be ascertained by carrying out research on the need for a gym at GSU. As much as establishing a fitness facility may be costly the health benefits of the facility may as well exceed the cost.

Significance of Study

The importance of a fitness facility at GSU may have been underestimated for far too long. This is despite the growing and widespread debate concerning wellness and general fitness. My study is intended to rekindle the fitness awareness debate on health and wellness within the campus with the hope that it will prompt management to consider the need for a fitness center around the school. Students and staff are especially in need of a place where they can refresh and exercise with the focus to remain healthy in the face of rising cases of chronic diseases. Studies indicate that most of these diseases are preventable and this is mostly through physical exercise among other healthy habits. Physical and mental health has been highlighted by many studies as the key to solving many problems both physical and psychological (Slusher & Acevedo, 2019).

My study seeks to further the research already done on the topic with the ultimate objective of ensuring a physically and mentally fit population at GSU. Diabetes and high blood pressure are some of the chronic diseases which can be avoided through regular exercise. The diseases are now very common more than ever and this should be a wake-up call to stakeholders in various sectors including the management of GSU. The current generation of young people are consumers of too much chunk food which is a recipe for serious health problems. This comes at a time when physical activity is dwindling as a result of cheap and efficient transportation networks. The trend is worrying and my study attempts to build a case aimed at encouraging healthy living through physical exercise (Andreasson & Johansson 2014). Health-related matters cannot be downplayed because of the devastating effects they can have on an individual and the community as a whole. This study is therefore centered upon the framework of maintaining and promoting healthy lifestyles and specifically among the students at GSU. The major goal is to persuade university management to allocate funds and other resources to building a fitness center to help achieve the objectives of a healthy community within the university and beyond.

The impact of a gym in GSU

A fully equipped fitness facility in GSU will transform the university in a number of ways. First, students who have been left out will have a platform to boost their physical and mental health through exercise (Acevedo, 2012). The wellness and fitness of such students will change for the better. Many students in the university have exposed themselves to a lot of chunk food and they are facing the threat of chronic diseases. The diseases are associated with obesity and too much fat and cholesterol in the body. A fitness center is will help individuals to monitor and control their weights because there is equipment which is dedicated to weight loss. A gym would be a savior because it gives such students an opportunity to escape from the bondage associated with the diseases. The gym will ensure that physical fitness is promoted within the campus environment. Individuals will be able to build strong muscles and bones which is an important aspect of a healthy lifestyle.

Secondly, the university will be full of happy individuals. Several studies show that there is a positive correlation between physical exercise and happiness. Some scientific explanations suggest that hormones that are associated with happiness are stimulated through physical exercise. It is therefore expected that with the increase in physical activity and the number of individuals exercising a complete mood change will be experienced. The campus vicinity will be transformed into a happy family because of the decline in levels of stress among the students. Finally, a fitness center needs personnel who will guide the students attending the gym. These opportunities can be offered to students so they can earn as they study. Such an employment opportunity for students is a benefit that may appear insignificant but it still brings financial freedom to several students.

Unlike other physical exercises gained through sports, a fully equipped fitness center is comprehensive in nature and offers more than normal exercises. For instance, football enables an individual to burn calories faster given its rigorous nature but it may not strengthen bones and all muscles. Additionally, football may not attract most people but suits only a few people. Such challenges experienced in out-of-the-gym exercises are the reason why my study is focused on a more comprehensive approach to physical exercise. A gym favors all kinds of people and is, therefore, a very important facility that should have been established in the university a long time ago. Personally, I love outdoor activities but some of my friends have not been exercising because they look out of place and feel neglected for it. A fitness center would do for such individuals and with a gym, in GSU they can have a piece of their physical exercise like the rest of us.

Impact on Student Health

A healthy nation is a productive nation. Lots of resources are expended on the treatment of preventable diseases and this is not a good statistic at all. Physical exercise is cheaper than the cost of receiving medical attention and the GSU community should embrace the idea of a gym within the precincts of the university as a way of avoiding unnecessary medical care costs. The physical exercise offered in the gym will go a long way in promoting good health among students. Students will have the chance to exercise and in so doing build strong muscles and bones as they also burn excess calories which can cause obesity. Fitness equipment is designed to enable individuals to achieve different objectives including; muscle building, weight reduction, and general body strength among others. Consequently, students at GSU will enjoy such benefits and in essence build a good foundation for better health even in their old age.

A gym facility at GSU will have a positive impact both on the body health and the mental health of students. Exercise in a well-fitted gym is a step towards good body health. Workouts in a gym result in strong bones and muscles. For instance, weightlifting stimulates muscle building. Weight loss is also guaranteed by regular gym exercises. There is a general perception that physical exercise is only beneficial to an individual’s body and many ignore the fact that exercise is as important for mental health (Slusher & Acevedo, 2019) as it is for body health. The understanding is that since the action is physical it only translates to an improvement of the body. However, research proves the perception wrong. The reason is that physical exercise stimulates body hormones such as serotonin and the hormones are known to relieve anxiety and stress. Physical exercise also improves brain activity and extensions mental health. Exercise increases the heart rate which ensures the flow of blood and oxygen into the brain is enhanced. Further, some chronic diseases are known to affect the brain. Physical exercise prevents such diseases and this is a boost to mental health.

Change in Lifestyle

Unhealthy lifestyles are common at GSU. For example, most students exercise despite their constant consumption of chunk food. A gym around the school will change this trend for the better because many students are expected to participate in unlimited physical exercise. Their limitations are as to the number of physical exercises one can engage in but with a well-equipped gym facility, it becomes easy to participate. This change in lifestyle will rid the school of unhealthy behaviors. As more and more individuals join the gym the threat of chronic diseases becomes less imminent. Additionally, overweight students will be able to reduce their weight by utilizing the facilities in the gym. Regular gym exercises help in boosting the metabolic rate of an individual and this enhances the rate at which calories are burnt (Twisk & Ferreira, 2013). The end result is weight loss. Generally, a fitness and wellness facility at GSU will transform student lifestyles in a big way. The gym opens up a window for students to exercise and as such avoid chronic diseases. Physical exercise in the gym will also help overweight students in shedding off some weight which could otherwise lead to costly health problems.

Conclusion

The health of the body and mind is all a student needs to successfully complete their studies. Enjoying good health should be the aim of every student on campus. My study focuses on the benefits associated with a fully equipped gym facility within the GSU environment. The surrounding community may as well benefit from the facility but my main target is the student fraternity at the university. GSU has tried its level best by providing certain facilities which can help in boosting physical activity in the university. However, much needs to be done to change the lifestyles of students, improve their health and offer them meaningful work to boost their financial health.

Improving the health of students is the main purpose of the gym facility. Several studies are in support of a gym in a community seeking to lead a healthy life. The research indicates physical exercise boosts mental health as it does body health. Strong muscles and bones as well as enhanced metabolic rate are some of the positive results of good body health. Such results can only be attained with a fitness center. Mental health is also another spillover of physical exercise. Physical activity stimulates brain hormones which are good for relaxing the brain hence reducing anxiety and stress. According to Twisk & Ferreira (2013), exercise also promotes metabolic rate hence increasing blood flow into the brain. This ensures that the brain is well oxygenated improving its activity.

Many students have adopted unhealthy lifestyles either knowingly or unknowingly but either way, the lifestyles are recipes for chronic diseases. Physical activity in the university is minimal since most students do not participate in physical exercises. This is despite the continuous consumption of chunk food. These are serious lifestyle issues that should change as soon as a gym is established. The gym will expand the choice of physical activities students can engage in and this will prompt previously inactive students into active participation in physical exercises. Also, the gym will offer job opportunities to students.

Exercise can be obtained in a variety of ways. Examples could be anything from swimming to dancing or even walking. Basically, it is any movement that moves the body and works the muscles. Everyone should make exercise a priority in their life. Not only does it help the outer appearance, but it can also help have a clear and fresh mind. It is obvious to anyone that engaging in regular exercise is healthy; however, when it comes to it most people consider it to be more of a chore rather than making it a goal or an accomplishment, which is probably why majority of the population are overweight. The benefits that come from consistently exercising are hard to ignore. No matter the outer appearance or whether they are athletic or non-athletic, they can benefit from exercising.

There can be a variety of factors that go into how much exercise is enough. It may depend on the size of the person, whether the person is male or female, or what the individual’s current physical activity levels are. Of course, there is a minimum amount of exercise that has to be met in order to reach the health benefits that come from regular physical activity. The health benefits increase with increasing the amount of exercise, but at a certain point, the bad outweighs the good. The needs and goals for a nine-year-old boy, a twenty-one-year-old college athlete, and a fifty-year-old female are all going to be different. For example, it is suggested that younger children engage in moderate activity all day, whereas a twenty-one-year-old athlete is more likely to participate in high activity for a few hours a day depending upon the sport they participate in, and as for the older individuals, it is recommended that they obtain about sixty minutes of moderate activity a day.

In today’s world, people are faced with many problems such as anxiety, stress, depression, and lack of sleep. Study suggests that a cause for most of these chronic conditions can be the amount of physical inactivity. For instance, stress can be reduced by acquiring the right amount of sleep, and after exercise, the likelihood that a person will be tired becomes very high, which results in better sleep. Depression, on the other hand affects a wide range of individuals. While researching, no hard facts for a cure of depression were found, but it can potentially help. Think about it, when exercising it creates a goal and then motivates individuals to get moving and maybe meet new people at the gym or wherever they might be exercising at. Another problem many people are faced with is anxiety, and although there is no proof exercise cures anxiety, there are signs that show it can reduce it.

Obesity is a rising epidemic across the world. In the past three decades being overweight has increased significantly, and evidence shows this problem is likely to continue to increase during the next few years. Although, obesity can occur due to genetics, consuming proper nutrition and engaging in moderate exercise can reduce the chances of obesity happening.

One of the main non-phrenological approaches that should be mentioned to older adults is the promotion of regular exercise. Most people want to live long and healthy lives, however, when getting older the body tends to become more fragile, which happens because the bones are not being used as often as they should. This can result in osteoporosis occurring, which can cause fatal injuries if one were to fall or anything similar to that. There is evidence that shows routine exercise having correlation with prevention of bone loss, specifically weight-bearing and impact exercise.

Most people assume that pregnant women should stay off their feet and rest to keep their self and the baby healthy. However, recent study shows that physical activity during pregnancy resulted in both the mother and child benefiting.

The brain is a very complex organ, and in addition to the benefits already mentioned exercise can also be a tool in improving the brain. Sleep, anxiety and stress were all previously noted and were said to be improved with exercise. However, these issues can stem from the brain, therefore saying that exercise will improve sleep, anxiety and stress is the same as saying it improves the brain. Multiple studies have shown that the memory and the thinking parts of the brain have greater volume in people who participate in regular exercise rather than those who do not participate.

When one thinks of exercise, they might consider going for a two-mile run or working out in the gym for hours to sweat. Exercise is not just about running on a treadmill or powerlifting, it can be walking around the block, biking, or even swimming. Most people view exercise as a chore or no fun. However, instead of looking at exercise as boring, we should look at it as something to achieve and incorporate into a daily routine. There are a variety of factors that go into determining the right amount of exercise a person needs. Many chronic diseases and conditions are increasing, and exercise training has been proven to help.

Whether a person is aging, stressed, overweight, pregnant, or just wants an overall healthy lifestyle, exercising can be beneficial. Therefore, everyone should make exercise a priority in their lives.