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••Maintaining correct posture and beautiful body: Regular physical activities and yogic activity like asanas prevent postural deformities. Healthy muscles give the body a beautiful shape. Oxygen Debt During physical activities, respiratory rate increases.At the same time, oxygen gets speedily used up, this creates an oxygen debt, as the rate of oxygen intake may not match the oxygen requirement due to the exercise. Thus, maximum exercises are followed by a recovery period when oxygen debt is removed by obtaining more oxygen. For example, when an athlete is running and requires 3 litres of oxygen, if oxygen obtained is only 2 litres, oxygen debt of 1 litre is created, which gets recovered during recovery period. ••Overall improvement in efficiency of muscle movements and reaction time: Muscles contract on receiving stimulus from nerves. The time taken to react to the stimuli (reaction time) improves with regular physical exercise. ••Increase in capacity for storage of food: Regular physical s activities help cells to store more food, which can be a l readily available for oxidation to provide energy when C needed. - o Respiratory system t ••Increase in size of lungs and volume of chest: Physical c d activities require more oxygen. Therefore, more oxygen E hastobeinhaled.Thisprovidesexercisetothelungsand l chestandasaresultthesizeincreases. Simultaneously, c s the diaphragm and rib muscles strengthen. h ••Increase in lung power: Respiratory exercises, which P d include Pranayam and Anulom-vilom, improve lung a power. The efficiency of alveoli or air sacs of lungs also h l improves. e ••Activation of unused (inactive) alveoli: Active inhalation H increases residual volume of air, tidal air and vital capacity which is important for healthy body. 18 Residual volume of air: Even after forced expiration some air remains in the lung, it cannot be expelled and is called residual air. Vital capacity: Vital capacity is the amount of air inhaled and exhaled with maximum effort. In normal adult, it is 3500 cc to 4500 cc. Vital Capacity = TV + IRV + ERV (TV= Tidal Volume, IRV =Inspiratory Reserve Volume, ERV=Expiratory Reserve Volume) TV: The volume of air breathed in and out during quiet breathing is called tidal volume. Reprint 2026-27