Do you exercise?

Do you exercise?

Physical activity is one of the crucial factors for health maintenance and improvement; it affects accepting healthy lifestyle and thus improves its quality. It is a perfect way to get your body physically and mentally fit. Since it is impossible to list all the positive aspects of physical activity, we shall mention only some of them: it reduces risk of coronary diseases, chronical illnesses, and diabetes, some types of cancer, obesity, stress, anxiety and depression. Exercising over many years slows down the process of aging. It has beneficial and preventive effects on our body, all the organs and tissues.

You have to be physically capable to be physically active and vice versa. Since these two terms are in close connection, it is very significant to define what is physical activity and what is physical ability.

According to Oxford dictionary of sports science and medicine, physical activity is any form of body movement connected to significant metabolic requirements. Beside sport activities, physical activity means difficult professional and home tasks, as well as other activities in free time that require great physical effort. We can define the physical activity as all the movement that increases our energy consumption above the energy we consume when we are tranquil.

The concept of exercising means physical activity that is planned and organized and whose primary goal is the improvement of health and physical condition, that is fitness.

Physical activity and exercising are habits connected to our lifestyle, while physical capability refers to individual physical capacity of a person to perform some physical activity. Physically capable person should be able to quickly adapt to certain physical effort which a person meets during the day and in everyday life, as well as capability to quickly recover after hard work


Factors affecting the improvement of physical capability
Enough sleep
Proper diet and body care
Enough rest
Systematic and balanced lifestyle
Versatility of body and mind

Types of exercises

Exercises for flexibility term exercises of stretching muscles and joints.

Aerobic exercises activate big groups of muscles which additionally employ lungs and heart.  As examples we can mention running, walking, swimming, cycling, even dancing. During aerobic exercises breathing is accelerated and more oxygen is taken into our body, the heart beat is speeded up and circulation is stimulated, which greatly improves our health condition and stimulates our brain. Besides that, aerobic exercises are great for improving our fitness and stamina.

Anaerobic exercises activate small groups of muscles through weight-lifting or stretching, for example. A research done in Vancouver, Canada, in 2008, where 155 women the age of 65-75 participated, showed that exercises that strengthen muscles improve the ability of peaceful conflict solving and maintaining concentration. These exercises are also good for strengthening muscles and preparing for big efforts.

The influence of physical activity at mental and physical health

Positive aspects of regular physical activity are seen both in physical and mental health, as in psychosocial development. Physical activity is, among other things, one of the best ways to release all the negative energy out of your body, to fight stress and depression. During aerobic exercises our body releases endorphins, so called ‘natural drug’ which evokes positive mood. You can see that, when in bad mood, a long walk can make you feel better.

As we grow old our brain cells die and their synapses break. As a result, some memories aren’t available for us anymore, although they are still in our memory. Imagine your brain as a library with large number of different books. In order to find a certain book, you need a card with specifications where the book you require is. The breaking of synapses represents the loss of certain „cards“, and thus the inability to approach the books, that is memories. Until recently, neural cells were thought of as not able to regenerate; however, new research show the opposite. One of the efficient ways to regenerate the neural cells is running. A lot of  research done among elderly  persons show that walking and jogging are very useful for blocking or slowing down the loss of memory and dementia, and for keeping the ability to study.  The results show that positive effects of exercising grow as the kilometers during the training increase.

Research done among children of school age gives evidence on connection between the students’ success at school and their physical activity. The studies show that most of the children doing sports and being physically active keep those habits later when they grow up.

Sport has a positive impact on personality development – children performing some sport activities from early age develop working habits and self-discipline very early. On the other hand, sport also has a positive impact on emotional development of children since it eases the process of their socialization. Sport and physical activity develop self-consciousness and reduce anxiety and stress, they teach child how to win but also how to accept the defeat, it teaches it fair play in the game and in life, it develops friendship.

It is important to remember that it is never too early to start implementing healthy habits and educating about the importance of physical activity.

Our advice

If you don’t have a fixed scheme of exercising, your general goal can be 30 minutes of exercise every day. You can do it when it suits you best, when you have time etc. One of our suggestions is exercising for 30 minutes after the fajr prayer. It is a great way to start your day because there is a dose of spiritual and physical upgrading. We hope that you will notice that you accept the challenges you get during the day in an easier way.

Our suggestions to activate yourselves:
At work
Get off the bus a station or two earlier and walk to your work place.
If possible, cycle to work.
Switch short breaks and coffee drinking with some walk.
Use your free moments and instead of aimless scrolling on the net do some stretching exercise.

At home
Work in the garden, in the house etc.
You can include your whole family and organize riding bike together, jogging or something else.
Use every opportunity to walk, and drive less.
Skip a stair or two on the stairway.
Pray salah, daily five or at night.

Of course you can join the nearest fintess centre and we offer you two options of women centres in Sarajevo
1. Studio 3-sports and recreative association for women and children.
Cei Nahla-fitness centar

We have solution for all the ladies that prefer the comfort of their home. You can find great number of videos for exercising on Youtube. It can often be difficult to choose which exercises suit you best so we give you a few suggestions.



The Prophet (p.b.u.h.) said that a strong believer is better than a weak one. He alluded the faith and personal character, but also the physical strength. Our bodies, those complex machines are given to us by God, to keep and cherish them. Every believer must take care of his spiritual, emotional and physical health. The health optimum and physical activity are extremely desirable, considering the fact that the Lord has given us the ways to achieve the strength and the purpose of that. Fulfilling the three out of five pillars of Islam require that the Muslim is healthy and physically able. Praying salah five times a day is a form of exercise, and the canonized movements include all the muscles and joints in the body. Concentration in salah relieves us from stress. The fast in the month of Ramadan also requires healthy body. For the ritual of Hajj great physical condition and regular physical activity are required. If we look at the Islamic way of living, we can easily conclude that it offers us the possibility to stay strong and healthy. However, if the Lord has intended some disease or injury to be a part of our lives, Islam offers us ways to be patient, to accept those situations and find a meaning in them, as well as it teaches us to be grateful for every trial or test that happen to us.

And do not forget, a true believer always recognizes the value of human body and is grateful to the Creator for his health. That gratitude is shown by taking care of the health. The Islamic holistic approach to health covers all the aspects of mind, body and soul. A person that is truly aware of health balances the right diet and physical activity with remembrance of the Lord, intending to fulfill his or her religious commitments.

And, our dears, do you have a valid excuse not to start exercising today?

This article was originally published here:  Vježbate li?!

Translator: E. Hodžić

© Divithana, 2013