There really is no excuse for not exercising, especially because exercising doesn’t necessarily mean you have to drag yourself to the gym.  Really, it can be as simple as using the stairs, walking the three blocks to your favourite bookstore, or taking your dog out for a daily walk.

Stop making excuses and know that a simple change in lifestyle can spell the difference between life and death.

The Effects of Exercise on Health Conditions

A Science Daily report said that aside from quitting smoking, physical activity is the topmost powerful lifestyle modification one may undertake to significantly improve overall health.
The findings of research studies conducted over a period of four years, from 2006 to 2010, were reviewed and summarized.

Data revealed that exercise exerts its effects on major health conditions such as high blood pressure, obesity, depression, type 2 diabetes, stroke, dementia, heart disease and some forms of cancer by reducing the risks associated with more than 20 mental and physical health conditions.  The symptoms of such conditions were also reduced, as well as the rate as to how the body ages.

Obesity

According to the World Health Organization (WHO) and the National Institutes of Health (NIH), obesity means having a body mass index (BMI) of 30 or more. The body mass index is calculated by dividing a person’s weight in kilogram by the square of his/her height in meters. People who are inactive are more prone to being obese compared to people with active lifestyles.  Thus, performing regular exercise helps maintain, or lose, weight, which ultimately fends off obesity.

Research revealed that women who indulge in regular exercise, coupled with healthy eating habits, can significantly shed off unwanted pounds than women who are less active.  Experts recommended 30 to 40 minutes of moderate-intensity exercises each day in order to promote weight loss and cardiovascular health.

Emphysema

Emphysema is one of the two forms of Chronic Obstructive Pulmonary Disease, the number four leading cause of death in the United States.  Emphysema causes damage to the alveoli, or the air sacs, present in the lungs.  Because of this, the person exhibits shortness of breath since the gas exchange is seriously impaired, thus, the body does not get sufficient oxygen to be in tip-top shape.

For people diagnosed with such condition, the recommended exercises are walking, yoga and tai chi.  Walking three up to four times a day for 5-15 minutes each walk would help enhance breathing, and since yoga and tai chi focuses on proper balanced movements and breathing techniques, these exercises also prove helpful for emphysema patients.

Osteoarthritis

Osteoarthritis is a condition affecting the joints which causes pain, redness, swelling on the affected areas.  As such, a person’s movement can be seriously restricted which could further compromise the joint’s health and causes poor quality of life.  Prolonged periods of inactivity lead to the stiffening of the joints and the weakening of surrounding tissue.

People with osteoarthritis may benefit from performing low-impact exercises which allows movement but does not add extreme pressure to the joints. Strengthening exercises for the muscles surrounding the joints are also helpful.  Range-of-motion exercises, such as tai chi and yoga, helps improve balance and flexibility. Osteoarthritic patients who are on an exercise program have reported less pain and disability.  They are able to better perform everyday chores and remain independent compared to their inactive counterparts.

Osteoporosis

Osteoporosis is a condition where the bones become thin and then progressively weaken over time.  This is especially common in older women and is the most common cause of falls and fractures.  Studies have shown that regularly performing exercises while one is young can help increase a person’s bone density.

Weight-bearing exercises, most especially, are very useful for the bone health of people coming from all ages. This type of exercise puts on tension to bones and muscles, and the body responds by increasing the density of the bones.  In addition, weight-bearing exercises help improve balance and muscle strength, which reduces a person’s risk of fractures and falls. Brisk walking exercises are also helpful in improving mobility and bone density.  A previously conducted study revealed that women who worked out at least four hours per week exhibited a 40 percent reduction in their risk of hip fracture.

Coronary Artery Disease, Hypertension and Hypercholesterolemia

Exercise helps promote a healthy heart by keeping the arteries elastic, thus enhancing proper blood circulation throughout the body which significantly reduces a person’s risk of Coronary Artery Disease (CAD), hypertension and hypercholesterolemia. High blood pressure and high cholesterol levels in the blood are two of the major risk factors for stroke and heart attack.

In order to fully achieve the health benefits of exercise, the American Heart Association, the American College of Sports Medicine as well as the Centers for Disease Control and Prevention have recommended 30 minutes of performing moderately-intense exercises on most days of the week.

Jogging or walking for 12 to 20 miles each week, performing moderate-intensity or high-intensity exercises helps lower LDL (“bad”) cholesterol levels and improves blood pressure levels. Performing resistance, or weight, training has also been linked to heart health.  This is also a best complement to aerobic exercises.

Cancer

Numerous studies have suggested that performing regular exercise can help reduce the risk of prostate, colon, and breast cancers.  Previously conducted studies have confirmed the 50 percent reduction in the risk of colon cancer through exercise.  A 30 percent reduction in the risk of breast cancer was also seen in pre-menopausal and post-menopausal women.  A study conducted among women revealed that regular exercise for one hour and a half per week or more helps reduce the risk of developing endometrial cancer – regardless of their weight.

The Cancer Prevention Study II of the American Cancer Society and the Nurses’ Health Study also revealed that performing low intensity exercises protects from the development of colon cancer and, at the same time, reduces the risk of recurrence.

For patients who are undergoing treatment for cancer, performing resistance and aerobic training can significantly reduce fatigue, which is a common side effect, in patients receiving radiation or chemotherapy.

Diabetes

Diabetics can benefit from doing exercises.  It helps lower the levels of blood sugar in the blood, improves one’s sensitivity to insulin, decreases body fat, enhances cholesterol levels and helps lower blood pressure. Doing moderate-intensity aerobic exercise can also help lower the risk for type 2 diabetes.

The American Diabetes Association suggests a two and a half hour of moderate-intensity exercise, or one hour and a half of vigorous aerobic exercise per week.

Other Conditions

Aside from the conditions mentioned above, the following conditions also benefit from the health effects a person gets from exercise:

• Schizophrenia
• Stress disorder
• Panic Attacks
• Phobias
• Depression
• Generalized Anxiety disorder
• Multiple Sclerosis
• Parkinson’s disease
• Alzheimer’s disease
• Ulcers
• Irritable Bowel Syndrome
• Indigestion
• Diverticulosis
• Low Back Pain
• Asthma

Sources
nhs.uk
umm.edu
fitness.mercola.com