Are you benefiting from exercise?
In the news today the World Health Organisation is warning of the risks of inactivity to 1 in 4 people worldwide. Activity levels have hardly improved since 2001. In the UK numbers are worse – in 2016 36% were inactive – 32% of men and 40% of women. Exercise is so beneficial, what can be done to improve these rates of inactivity, and help benefit from exercise?
Exercise is the best medicine there is – free, easy to do and has immediate effect. Without a doubt no matter what your age exercise can help you to have a healthier and happier life.
- Control your weight
Exercise will help you to maintain your weight over time. Regular exercise increases your metabolic rate which helps you to burn more calories. If you are trying to lose weight you will need to adjust your diet and reduce the amount of calories you are consuming.
- Reduce your risk of heart disease
Exercise reduces your risk of heart disease and can also lower your blood pressure and improve your cholesterol levels.
- Reduce your risk of type 2 diabetes
- Reduce your risk of some cancers
Research has shown that active people have a lower risk of colon and breast cancer than inactive people.
- Improve your mental health and mood
Exercise helps you keep your thinking, learning and judgement skills sharp as you age and reduces your risk of anxiety and depression. Exercise releases endorphins which produce positive feelings and reduce the perception of pain.
- Strengthen bones and muscles
Exercise slows the loss of bone density that comes with age. If you have arthritis regular exercise helps to manage pain and do everyday tasks. Muscle strengthening activities give you huge benefits, no matter what your age – You can’t go wrong with getting strong.
- Increase your chances of living longer
Making the lifestyle choice to include exercise in your daily life reduces your risk of dying early.
- Increases your energy levels
Exercise is a great energy booster. This is true even for people with persistent fatigue or suffering serious illnesses.
- Helps relaxation and sleep quality
How much exercise should you do?
The recommended dosage is 150 minutes of moderate exercise each week. Ideally this should include a two sessions a week that will strengthen your muscles.
What is moderate exercise?
Most importantly your exercise should be enjoyable. You may choose walking, cycling, exercise classes, gym membership, boot camp – there are so many choices. Moderate intensity exercise raises your heart rate and makes you breathe faster and feel warmer. As a guide, when exercising moderately you should still be able to talk but find it difficult to sing a song.
What if I am in pain?
Exercise is often the best medicine. The health benefits of physical activity far outweigh the risks of getting hurt. Start slowly and build up. Seek advice from Pain Puzzle Clinic if you want guidance on exercising when you have pain.
There is lots of helpful information and advice to help you get started with exercise on the NHS Livewell website – Couch to 5K is an excellent running programme and there are lots of exercise videos for you to use at home. Worried about starting exercise? Osteopaths are experts in helping people get moving again and enjoying the benefits of regular exercise.
Why don’t you start benefiting from exercise today?