Movement Therapies & Systems
The Benefits of Movement
Effect on muscles: Movement increases muscle mass and strength. (muscle contraction ability). Muscles can absorb more oxygen; less lactic acid is formed. Muscle elasticity increases.
Effect on joints: the range of motion of joints increases, or in certain diseases, it can be maintained and improved. It plays an important role in the prevention of certain joint diseases. It promotes the deposition of calcium in the bones, thus strengthening them.
Effect on the heart and circulatory system: the heart beats slower and more strongly, the heart rate decreases, the cardiac output increases, the heart works more economically, although it pumps more blood into the circulation. With a few days of regular physical exercise, we can reduce our pulse. Total cholesterol levels decrease, the “bad cholesterol”, LDL, decreases, while the “good cholesterol”, HDL, increases. The arteries dilate, reducing the chance of blood clots.
Effects on the respiratory system: respiratory rate decreases, lung capacity increases, breathing becomes more economical. Vital capacity increases, resulting in more work being done. Oxygen and useful nutrients reach their place of use, the cells, more quickly. Carbon dioxide leaves the body more quickly.
Effect on carbohydrate metabolism: movement increases the liver’s ability to store and release glycogen. Glycogen is an energy store that can be quickly mobilized in the event of a sudden glucose need (glucose provides the cells with an energy source) but is a less compact energy store than fats (triglycerides). Glycogen can make up 8% of the liver’s hepatocyte mass. In addition to the liver, it is also stored in the muscles. In response to a sudden, high load, our body burns carbohydrates – as an easily and quickly available “fuel” – first. Effect on fat metabolism: The body burns fat stored in the tissues during moderate-intensity exercise. This is the essence of weight loss. Exercise increases fat burning. Here too, reference should be made to achieving favourable cholesterol levels. Fat is only burned in the muscles. Therefore, in the case of dieting, food deprivation is not enough; with exercise, we can increase the place of fat burning, the muscle.
Effect on protein metabolism: exercise has a positive effect on preventing the deposition of proteins. Proteins participate in the biochemical processes taking place in every cell. Their enzyme activity shows that they act as catalysts in the cell, where they also play a stabilizing role.
Effect on hormone balance: The human immune system improves, as it stimulates the function of the endocrine glands. Hormones play an important role in the functioning and control of the body as chemical signal transmitters.
Effect on the nervous system: during movement, we change our body position with our limbs. Our limbs and trunk require coordinated control. During movement, our coordination of movements increases, the cerebellum is responsible for precise movements. The characteristics of Eastern movement systems are that they develop the functioning of the human brain and its mental performance. Let’s think about performing a complex tai chi or chi kung exercise, or the beneficial effects of inverted yoga asanas. It helps in processing the tension caused by stress, in keeping the sympathetic-parasympathetic nervous system in balance.
Physiological effects:
– increase in muscle strength and mass
– improve circulation
– better oxygen supply
– maintain and improve the range of motion of joints
– more intense carbohydrate metabolism
– improve liver function
– regulate cholesterol levels
– prevent protein deposition in connective tissues
– production of endogenous opiates
– activate endocrine glands
– regulate the autonomic nervous system
Psychological effects
Movement can have an impact on self-image, body image, and ultimately our entire personality. Social exercises can also be included, which also have an appropriate emotional effect.
– improve self-esteem, self-evaluation
– greater stress tolerance
– improve mood
– reduce aggression
– possibility of forming social relationships
– improve self-knowledge
– improve awareness, self-control
– develop and differentiate body image
– overcome one’s own resistances (laziness, pessimism)
– increase in performance, motivation
Beneficial effects of exercise on peripheral blood vessels and circulation:
– Dilation of skeletal muscle blood vessels and improved blood supply counteract the development of vasoconstriction