Exercise & Disease Prevention
Staying active and exercising regularly can be the most powerful lifestyle choice you can make to boost your health and well-being.
Research has repeatedly shown that physical inactivity is one of the primary causes of chronic diseases, so it just makes sense that being active and exercising regularly are not just recreations anymore but they are a part of lifestyle & preventative medicine. Study after study have shown that regular physical activity and exercise can indeed prevent or even cure a wide range of diseases, improve your overall health, and set your biological clock back.
The Centers for Disease Control and Prevention, for instance, says that regular physical activity can help lower your risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, multiple cancers and osteoarthritis. It can also prevent osteoporosis by making your bones stronger and make you look younger by toning your muscles and therefore improving your posture and mobility. Studies also show that exercise is the best antidepressant as it works as good as traditional tablets but has only positive side effects. And, more importantly, it allows you to live longer while staying healthy and in a great shape.
Exercising regularly can be the most powerful lifestyle choice you should be making right now.
A review published in the International Journal of Clinical Practice reported that regular exercise can lower your risk of over two dozens of physical and mental health conditions, including cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity, and high blood pressure. The review also recommends, among others, the following:
- If you are a healthy adult aged between 18 and 65, your goal should be to perform 150 minutes of moderate physical activity per week. For example, you can take 30 minutes of brisk walking five days a week. If you do more vigorous intensity exercise, such as jogging, your goal should be 20 minutes three days a week.
- Two strength training sessions a week that work your body’s major muscle groups is also recommended.
- If you are physically active, you should keep on exercising even when you become middle-aged or elderly.
Regular exercise decreases intra-abdominal fat, which is a hidden risk factor for various chronic diseases.
Another link between regular exercise and disease prevention is that exercise decreases intra-abdominal fat, as reported by a study published in the journal Obesity. The results of the study showed that women who exercised lost 5.5%, while men who exercised lost 7.5% intra-abdominal fat after a year of regular exercise.
So what is the importance of reduced intra-abdominal fat? Well, intra-abdominal fat is considered to be the most dangerous type of fat. The fat is stored around the internal organs within the abdomen, so you may have high levels of it without you knowing it. It raises your risk of various health problems, including cardiovascular disease and diabetes. Besides that, this type of fat can increase your insulin levels, which encourages cancer cell growth.
“Prevention is better than cure,” the saying goes. This can never be more true with exercise as a way to protect yourself from a host of diseases. If you don’t exercise, then the perfect time to start is now. You don’t have to run a marathon. For starters, you can just take the stairs at your office or take your dog for a walk. As you ease into exercising, you can gradually increase its intensity and frequency.
- Booth, F. W., Roberts, C. K., & Laye, M. J. (2012, April). Lack of exercise is a major cause of chronic diseases. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/
- Physical Activity and Health. (2015, June 04). Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/
- Wiley – Blackwell. (2010, November 16). Regular exercise reduces large number of health risks including dementia and some cancers, study finds. ScienceDaily. Retrieved March 15, 2017 from www.sciencedaily.com/releases/2010/11/101115074040.htm
- McTiernan, A., Sorensen, B., Irwin, M. L., Morgan, A., Yasui, Y., Rudolph, R. E., . . . Potter, J. D. (2012, September 06). Exercise Effect on Weight and Body Fat in Men and Women. Retrieved from http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.178/full
- Exercise May Reduce Risk of Endometrial Cancer. (2010, November 1). Retrieved from http://www.newswise.com/articles/view/570284/?sc=rsmn&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A%2BNewswiseMednews%2B%28Newswise%3A%2BMedNews%29