When you exercise, you reap all the benefits from it. Exercise helps lower stress levels, improve sleep and moods, lower blood pressure and strengthen the heart. Exercise can also lower your risk of getting several diseases due, in part, to your better overall state of health.
Coronary Heart Disease
Coronary heart disease occurs when a substance called plaque builds up in your arteries. There are many risk factors for this disease that exercise can reduce. Plaque buildup may cause a blockage in an artery leading to the heart, which can lead to a heart attack. Exercise helps lower your blood pressure and maintains healthy arteries.
Physical activity, coupled with a reduced-calorie healthy diet, keeps your weight lower. Exercise can lower inflammation in your arteries and decrease the "bad" type of cholesterol in your blood. Regular exercise may also help you quit smoking, as smoking is another risk factor for heart disease.
Physical activity lowers the amount of triglycerides, a type of fat, in your blood. These fats can increase your chances of having heart disease and type 2 diabetes.
Type 2 Diabetes and Metabolic Syndrome
Anywhere between 120 and 150 minutes of moderate aerobic activity may reduce your risk of developing type 2 diabetes and metabolic syndrome. These maladies occur due to a combination of high blood pressure, high blood sugar, high triglycerides and too much fat in the waist area. The more exercise you get per week, the lower your risk of type 2 diabetes.
Arthritis and Back Pain
Regular exercise strengthens your muscles all over your body. This can reduce stiffness in your joints associated with arthritis. Flexibility exercises give your joints a better range of motion so you prevent falls during your daily routine.
Low-impact aerobic activity improves your back muscles. Strengthen your core muscles, or those around your abdomen and lower back, to reduce the pressure on your spine and possibly ease back pain.
Although doctors are not sure why, increased physical activity may help prevent cancer, and higher amounts of exercise lead to lower cancer death rates in patients. Exercise reduces colon cancer in men and women, while more physical activity for men at work can lower their risk of prostate cancer. Physically active women have a smaller chance of getting breast cancer. Walking or cycling for one hour per day reduces your chances of a cancer diagnosis by 16 percent.
Exercise can control the frequency and severity of asthma attacks. Keep your inhaler close when you work out in case you have an asthma attack while you exercise.
How to Exercise Properly
Patients with chronic diseases should talk to their doctors before starting an exercise routine. Even as little as 60 minutes per week of moderately intense physical activity is good for your body. For example, a brisk walk for 30 minutes per day, five days per week equals 150 minutes of exercise in a week. This type of walking can help control your weight, reduce chances of getting type 2 diabetes, lower your risk of coronary heart disease and improve your arthritis.
Jogging is an easy type of physical activity that may improve your overall health. If you jog, aim for 20 minutes per day for three days per week. Other types of aerobic exercises include skiing, skating, jumping rope, dancing and rowing. Swimming works for people with back pain because it takes the strain off the back. Short bursts of exercise, such as the type of activity you get with tennis and baseball, could assist with lessening symptoms of asthma.
Build up to physical activity gradually if you have not exercised in a while. Set realistic exercise goals, and talk to your doctor about what levels of exercise are right for you and your condition. Men and women of all ages and ethnic backgrounds gain benefits from exercise that far outweigh any possible negative aspects, such as injuries.
Make sure to take precautions during exercise, and don't overdo it. With the right combination of exercise, diet and not smoking, you can reduce your chances of getting chronic diseases and live longer.
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