There are many benefits to regular exercise but, unfortunately, many of us fail to have regular exercise. Regular exercise is good for both physical and mental health, and it might also cause you to live longer.
What is exercise?
Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Others define exercise as any physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness. Stated more simply, exercise is as any movement that makes your muscles work and requires your body to burn calories. There are many different ways you can exercise such as swimming, running, jogging, walking and dancing, to name a few. People divide exercise into three broad categories: aerobic, anaerobic and agility training.
What are the health benefits of exercise?
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. The following are some health benefits of exercise:
Exercise controls weight
Exercise can help prevent excess weight gain, or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but if you cannot afford to go to the gym, or do not have the time, do not worry. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or do more household chores. You can do more back yard gardening or simply, instead of using your vehicle for short errands, just walk. The key is to be consistent in your exercise.
Exercise combats health conditions and diseases
High blood pressure is very common in Anguilla – as well as other cardiovascular diseases. Regardless of your weight regular exercise can increase high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. Improving your lipid profile decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage many health problems and concerns, including: stroke, high blood pressure, and type 2 diabetes, many types of cancer, arthritis and depression.
It can also help improve cognitive function and helps lower the risk of death from all causes.
Exercise promotes better sleep
Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Please remember not to exercise too close to bedtime as this might prevent you from going to sleep.
Improve your sex life
Men who exercise regularly are less likely to have problems with erectile dysfunction than are men who do not exercise. In females, regular physical activity may enhance arousal, and improve energy levels and increase their confidence levels.
How long should you exercise?
The type and time for exercise will vary from one individual to another but, for most healthy adults, most experts in this area recommend:
• At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
• Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.
Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.
Remember to check with your doctor before starting a new exercise programme, especially if you have any concerns about your fitness, have not exercised for a long time, have chronic health problems – such as heart disease, diabetes or arthritis.
Risks of not exercising
A sedentary lifestyle can increase the risk of the following health problems:
• cardiovascular disease
• type 2 diabetes
• cancer
• osteoporosis
It can also contribute to an increased risk of premature death from all causes, including the complications of being overweight and obesity.
In many parts of the world, including Anguilla, the number of overweight and obese people continues to increase rapidly. Adopting a healthy diet, and engaging in regular exercise, can help prevent and treat obesity.
Conclusion
Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
Whether people engage in light exercise, such as going for a walk, or high intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind. Taking part in exercise of any intensity every day is essential for preventing a range of diseases and other health issues. You should consult your doctor prior to undergoing any new physical activity or exercise programme.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-eight years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
