Psychology

Introduction
Exercise is an essential factor for healthy living. It maintains a person’s general fitness and also helps manage weight. It can also help curb against risks of diseases. It will therefore ultimately help one have a longer life and also live an enjoyable life free from diseases. Research shows that an individual who is physically unfit is more or less the same as one who drinks or smokes. Benefits of exercise in health are very many and this article will look into some of the most pronounced benefits.

Exercise improves moods
Regular exercise helps maintain one’s mental and emotional health. If an individual is stressed, the best thing to do is to engage in a physical exercise and in the process, the mind tends to concentrate on the exercise and curb against the effects of stress which, if not managed, might lead to depression. In case one is expressing the effects of a stressful day, as research shows, the solution is to take some time out probably to the gym or take a walk. Such an exercise would help an individual calm down. Physical activity helps in stimulation of brain chemicals which at the end will leave an individual happier and more relaxed than before. One’s outlook also improves if he or she engages in regular exercising. It helps boost an individual’s confidence as well as self esteem. It also curbs against depression. It is shown by research that about 90 percent of the maladies reported to the doctors’ desks are related to stress. Exercise is therefore able to bring back the mental state into its original state. A psychological explanation for this role of exercise is that it takes away one’s attention from the situation at hand and helps him or her concentrate on the exercise. On the other hand, biochemical explanation asserts that it helps the body produce chemicals which directly have an impact on the brain. Endorphins naturally enhance moods thus helping an individual obtain good moods (Bupa 1). Doctors normally prescribe exercise to individuals suffering from depression among other remedies.

Combats chronic disease
Many people nowadays are worried about chronic diseases such as heart diseases or diabetes; little do they know that physical exercise would be a solution. Having regular exercise would help curb against heart related diseases since it leads to burning up of cholesterol thus preventing atherosclerosis. It also boosts high density lipoprotein and decreases triglycerides. By so doing, it enables smooth flow of blood by cutting down the plaques which normally block the arteries. This is a heart disease associated with blockage of arteries due to concentrated cholesterol (Bupa 1). High blood pressure will also be a past tense if people learn to engage in regular exercises. It also helps prevent type 2 diabetes as well as osteoporosis. For an individual who already has type 2 diabetes it is advisable to engage in exercising. Weight-bearing exercise, when done frequently, helps in the formation of bones thus preventing bone loss by any form associated with ageing. Daily physical exercise will also help prevent stroke and heart diseases through strengthening the heart muscles. By cutting down body fatness, it helps reduce the risks of diabetes. Body fat is rate is decreased by preservation of muscle mass, thus good nutrition and exercise prevent obesity. Backache is a common ailment that many people complain of but regular exercise with good posture will help prevent it. In the UK for example, many people are suffering from heart related diseases (Bupa 1). Inactive individuals are reported to be doubling in the rate of dying from such diseases as compared to individuals who engage in frequent exercising. Cancer is a dreaded disease in many countries and exercise is shown to play a role in curbing certain types of cancers. Studies show that by exercising one is able to reduce chances of getting colon cancers as well as breast cancer for women in menopause. In addition, there are studies which have also shown that lung and endothmetrial cancers can be prevented by engaging in physical activity frequently.
Weight Management

When one engages in an exercise, calories are being burnt. The intensity of exercise is directly proportional to the number of calories burnt. Some of the exercises that one can engage in, to cut down or maintain weight, involve climbing stairs instead of using an elevator. One can also choose to take a walk probably during short breaks in the work place, for example, lunch breaks. Exercise makes the body burn up the stored fats, thus leading to weight maintenance. For example, if an individual would walk 5 miles a day, 5 times a week he or she would be able to burn about 2000 calories. In case the individual does not alter anything in his or her diet then he or she would be able to loose about 15 pounds in a period of six months and ultimately 30 pounds a year. In order to maintain weight, it does not necessarily mean that one must exercise vigorously; he or she should maintain regularity. For example, in the current society people are so busy and even getting time to work the 5 miles might not be easy. This can be achieved by taking small walks, reaching the targeted miles. One of the examples can include taking a walk to school, taking a walk once out of school and probably avoiding the use of an elevator and instead using stairs. If one has a mass index of 30 and above, serious exercising is called for. In fact, one is at risk of developing heart related disease and joint ailments as well as some kinds of cancer. One can be able to manage weight by both exercising and taking into consideration good and balanced diet. Obesity arises due to the imbalance that exists between one’s energy intake and the energy output. The output of energy is usually given out through metabolism and activity, so if one does not exercise it would lead to obesity since more energy in form of food would not be used (Bupa 1).

Exercise promotes better sleep
If an individual has been struggling with sleep, it is time to try exercising. Good sleep helps one concentrate on work during the day though most people nowadays complain of lack of sleep at night. The mood swings that people normally experience are attributed to poor sleep. Physical activity is one of the remedies that can be given to those who lack sleep. Regular exercise enables an individual to sleep better deeper. It is not advisable to exercise immediately before going to sleep since one would be too energized to sleep. It is therefore wise to exercise earlier and give the body time to relax before sleeping (Webmd 1).
How often should one exercise.

The benefits of exercise on health require that an individual exercises frequently. It is not advisable to start exercising and then stop doing it abruptly. To achieve effective results, one must do it consistently. It is also common to learn that most people think that having more exercise is better; so they prefer engaging in intense exercise. Health views it differently as it is advisable to only undertake moderate exercising every day. This is because engaging in intense exercise would lead to muscle straining thus leading to pain or loss of lean tissue (Webmed 1). Beginners are advised to start slower and then gain momentum with time. For instance, it is advisable to engage in any kind of exercise probably twice or thrice a week. Weight training, for instance, should not be done more than thrice a week. It would be advisable for an individual to incorporate time for exerting in his or her daily routine

Stronger Muscles
Regular exercise helps in strengthening muscles and the strong muscles play an important role in burning of the calories. A muscle is a metabolically active tissue. This means that an individual is able to burn calories depending on the amount of muscle mass. Studies reveal that for every pound that one adds he or she will be able to burn 35 to 50 calories each day. Men are shown to be able to loose weight faster than women since they have more muscle mass, especially depending on the kind of work they do. In the process of exercising, oxygen is normally used leading to conversion of chemical energy to mechanical energy. The oxygen is obtained from the hemoglobin in the blood. When the breakdown is taking place, carbon dioxide is released. This process leads to the production of chemical changes in the system.

Promote flexibility
Exercise also helps one become more flexible. It prevents faster ageing since one would be able to maintain his or her body posture. One would be able to bend easily, reach out or even twist. It promotes balance, thus curbing against injury and bringing about coordination. In case an individual has certain areas in his or her body that are stiff, such as neck or back, engaging in physical exercise would help a great deal. Effects of inactive life are usually observed as an individual grows.
Prevent early bone loss
Just like other tissues, bones require regular exercising. Men and women who engage in regular exercise end up having maximum bone density as compared to those who do not exercise (Bupa 1). People above 20 years normally start experiencing bone pain which can be prevented by exercising. The best bone exercise involves such exercises as weight training and walking. In addition, it would also be advisable to hike or jog as well as climb stairs. Swimming and bicycling are not part of weight bearing exercises. The two help in cardio vascular system but do not help strengthen bones.

Concentration in school
Exercise is also shown by research to help students concentrate in school. This is the reason as to why most schools have a provision in their curriculum for PE time and games time. Students are enabled to break from the intense studying to refresh themselves, so when they go back to learn their brain cells would have time to relax from intense thinking. Social development is an important aspect of health too. It is during the exercise time that people get time for each other. For example, there are exercises that cannot be performed by just one person.

How to increase productivity? What factors influence human being to act in a certain manner?  The answer to the question is “Motivation”.  Motivation can be divided into tow categories:  Number one, traditional motivation theory. Number two modern motivation theories.   Continuous researches are being conducted to influence human being to focus their efforts toward fulfilling the organizational objectives.

Abraham Maslow developed a motivation theory to study different categories of people and how they progress toward higher level of needs.  

Maslow's hierarchy of needs was developed by Abraham Maslow in which needs are predetermined in order of importance. It has been depicted as a pyramid comprising of five levels: the lowest level is associated with physiological needs, while the uppermost level is associated with self-actualization needs, particularly those related to identity and purpose.
Physiological needs
This needs relate man’s basic needs.  These are common needs, fulfillment of which is absolutely essential. If these requirements are not fulfilled, people can not be motivated to perform better. 
Physiological needs include:
Food
Water
Basic things, which are essential to survive.

Lack of air and food will kill an individual. A lack of sexual activity would mean the extinction of humanity, probably explaining the strength of the sexual instinct in individuals.

Safety needs
With their physical needs met, People's safety needs take over and dominate their behavior. People need protection from internal and outside environment.  If fear persists in their minds they can perform better.
These have been lacking for most of human history, but at this point are mostly satisfied in the "First World" -- although the poor, both those who are poor as a class and those who are temporarily poor (university students would be an example), must often still address these needs.
Safety and Security needs include:

Personal security
Financial security
Health and well-being
Safety net against accidents/illness and the adverse impacts

Social needs
After physiological and safety needs are fulfilled, the third layer of human needs is social. This psychological aspect of Maslow's hierarchy involves emotionally-based relationships in general, such as:
Friendship
Intimacy
Having a supportive and communicative family

Humans need to feel a sense of belonging and acceptance, whether it comes from a large social group, such as clubs, office culture, religious groups, professional organizations, sports teams, gangs ("Safety in numbers"), or small social connections (family members, intimate partners, mentors, close colleagues, confidants). They need to love and be loved (sexually and non-sexually) by others. In the absence of these elements, many people become susceptible to loneliness, social anxiety, and clinical depression. This need for belonging can often overcome the physiological and security needs, depending on the strength of the peer pressure; an anorexic, for example, may ignore the need to eat and the security of health for a feeling of control and belonging.

Self Esteem
All humans have a need to be respected, to have self-esteem, self-respect. Also known as the belonging need, esteem presents the normal human desire to be accepted and valued by others. People need to engage themselves to gain recognition and have an activity or activities that give the person a sense of contribution, to feel accepted and self-valued, be it in a profession or hobby. Imbalances at this level can result in low self-esteem or an inferiority complex. People with low self-esteem need respect from others. They may seek fame or glory, which again depends on others. It may be noted, however, that many people with low self-esteem will not be able to improve their view of themselves simply by receiving fame, respect, and glory externally, but must first accept themselves internally. Psychological imbalances such as depression can also prevent one from obtaining self-esteem on both levels.

Most people have a need for a stable self-respect and self-esteem. Maslow noted two versions of esteem needs, a lower one and a higher one. The lower one is the need for the respect of others, the need for status, recognition, fame, prestige, and attention. The higher one is the need for self-esteem, strength, competence, mastery, self-confidence, independence and freedom. The last one is higher because it rests more on inner competence won through experience. Deprivation of these needs can lead to an inferiority complex, weakness and helplessness.

Maslow stresses the dangers associated with self-esteem based on fame and outer recognition instead of inner competence. Healthy self-respect is based on earned respect.

Self-actualization
The motivation to realize one's own maximum potential and possibilities is considered to be the master motive or the only real motive, all other motives being its various forms. In Maslow's hierarchy of needs, the need for self-actualization is the final need that manifests when lower level needs have been satisfied.
Maslow's hierarchy is one of the first theories taught to marketing students as a basis for understanding consumers' motives for action. Marketers have historically looked towards consumers' needs to define their actions in the market. If producers design products meeting consumer needs, consumers will more often choose those products over those of competitors. Whichever product better fulfills this void will be chosen more frequently, thus increasing sales. This makes the model relevant to Transpersonal business studies.
Modern Motivation theories have been developed in view of certain deficiencies in the traditional motivation theories.  Following needs are crucial under the present business atmosphere:
ERG theory that further expands and explains this theory.
John Curtis Gowan
Self actualization
Murray's Psychogenic Needs
Westin Hierarchy of Work Needs

These theories were proposed three decades ago.  It;’ is essential to critically examine its applicable in the changed environment. 

Modern society has an infinite number of needs. These needs become imperative as there is a vast change in perception due to challenging situation. The business atmosphere is very sensitive. So, there is an urgent need to modify motivation theory to suit with modern business environment.

Traditional theories like Maslow’s Hierarchy of Needs cannot hold well under the present circumstances. So, we need to new motivation theory adapting to the change I desires and aspirations of the people.

The modern office environment proves to be important area to study human motivation. The advance technology drives the community and speed of communication.

          Case Study based on practical experience- I

Johnson Company Ltd. was a large business organization with 1000 employees at office and 500workers in the factory. David, GM, Human Resource tried to follow the traditional theories of motivation. The process of motivating the workers was absolutely slow. The target of 20% increase in output could not be fulfilled.  As the situation has been changed over the past three decades, the need for developing new motivation techniques was required.


Case Study based on practical experience

Peter Engineering Works Ltd. was a laundry company with 600 employees and 850 workers. Mr. David  GM, Personnel was entrusted with the responsibility of 30% increase in output. He followed the traditional theory of motivation to encourage workers for enhancing productivity in the factory. The result was negative. The workers did not respond positively. So he realized the need for developing new motivation formula taking into consideration the change in attitudes and interest levels of the workers.
                        Modern motivation strategy is focused toward::
Interesting job
Appreciation and recognition
Ensure involvement of employees 
Achievement
Ensuring job security
Giving additional  responsibilities
Wages in accordance with prevailing market rate
Congenial working conditions
Developing team spirit
Helping people to resolve personal issues
So, traditional motivation theories are relevant, taking into consideration, changed business environment.  The need of the hour is to adopt suitable motivation strategy, depending upon the type of organization, nature of business, number of employees.  Prudent motivation techniques will not only enhance production but also increase the morale of the workers.