Exercise

Most of us who watch the news or read the papers probably know we should be taking more regular exercise, but are you aware of just how many health benefits there are to incorporating even the smallest amounts of exercise into your daily routine?

Exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50%, as well as lowering your risk of early death by up to 30%.

Experts agree that our increasingly sedentary lifestyles are having an impact on the shape of the nation and our health is now suffering as a consequence. Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that routine behaviour such as watching TV, playing computer games, or using cars to travel walkable distances (i.e. where you are sitting or lying down for long periods), is bad for your health.

Whatever your age or level of fitness, there’s now strong scientific evidence that being more physically active more often can help you lead a healthier and happier life. And best of all, you don’t need to invest in costly gym memberships – there are plenty of free activities around you, such as walking or using local cycle routes. Even making small changes to your daily routine, such as taking the stairs instead of the lift, can help.

Statistics prove that people who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research also shows that physical activity can help to boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

It’s medically proven that people who do regular physical activity have*:

• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia

*statistics source – NHS UK.

How Much Exercise Should I Do?

Most adults should aim to be active daily and participate in at least 150 minutes of physical activity over a week through a variety of activities.

Children and adolescents should do 60 minutes or more of physical activity each day. They should also aim to participate in a variety of extra physical activities on at least 3 days of the week.

For any type of activity to benefit your health, you need to be moving quickly enough to raise your heart rate, breathe faster and feel warmer. A well-rounded exercise routine should involve both moderate and vigorous intensity activities (relevant to your age and fitness level).

Choose Exercise That’s Right For You

Children – it’s all about preventing the onset of weight and fitness issues by capitalising on energy levels and encouraging endurance and aerobic-rich activities such as football, netball, running, swimming, and playing games outside with friends. Limiting time spent playing computer games can also help.

Adults – the world is your oyster! Join your local gym, enrol in fitness classes, or simply take advantage of what’s around you and go for walk or bike ride. If you do a sedentary job, take a walk during your lunch break and use the stairs instead of the lift.

Families – setting family exercise and activity goals is a great way of getting motivated and healthy, as well as being effective in promoting the importance of maintaining good health to children. Why not make the daily dog walk a family activity? Or make Sunday the day you all take a bike ride around the local park? There are also plenty of relatively inexpensive activity breaks designed especially for families.

Older People – for people over 65, a combination of moderate aerobic exercise and muscle strengthening techniques can help with a range mobility and health issues. Many older people enjoy yoga, tai chi and dance classes, which can also be a great way to socialise.

Before undertaking any exercise program, it is recommended that you consult your GP. For tips on how best to build physical activity and exercise into your daily routine, whatever your age, please see our useful inks section below.

Links

• gov – Food, Nutrition, Fitness
• CDC – Physical Activity
• Health Discovery – Why is exercise important?
• Mayo Clinic – Benefits of exercise
• Weight Loss Resources exercise advice
• Diabetes UK – exercise advice
• Asthma UK – exercise advice
• Exercise Works! – Leading Doctor’s Promote Exercise
• Net Doctor – Lose Weight the Healthy Way
• NHS exercise advice
• Patient UK – Physical Activity for Health