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Exercise - Why it's Important
Regular exercise has been shown to be beneficial for good health. On average, people who exercise regularly benefit in the following ways:
Heart disease: Physical inactivity is a risk factor to the development of atheroma ('hardening or furring of the arteries') which can lead to angina, heart attacks and other heart problems. On average, people who exercise regularly are less likely to develop heart disease. Exercise is good for the heart muscle and encourages good circulation to the heart. People who exercise regularly tend to have a slower resting heart rate than those who don't exercise, the heart being more efficient and fitter in those who exercise.
In addition, regular exercise has beneficial effects on other risk factors for heart disease. Levels of blood pressure, stress and body weight all, on average, tend to be lower in people who regularly exercise, compared with those who don't. For some people with raised levels of blood pressure, a commitment to regular exercising is sometimes all that is required to lower the levels back to normal without the need for drug treatment.
Weight control: Exercise helps to burn off excess fat. Regular exercise combined with a sensible diet is helpful in maintaining a healthy body weight. Being overweight can have a detrimental affect on the body for many reasons. On average, overweight people have greater chances of developing heart disease, gall bladder disease, diabetes, joint problems, gout and psychological upsets relating to poor body image.
Stress: It is difficult to measure levels of stress and 'mood'. However, many people claim an increased sense of well-being when regularly exercising compared to when they are not doing so. There is some evidence that mild depression is helped by exercise and many people find their stress levels are considerably reduced by regularly exercising. In addition, if sleeping is a problem, regular exercising during the day (not near to bed time) encourages a relaxed, healthy tiredness and poor sleep patterns often improve with regular exercise.
Muscle strength: Regular exercise, as well as improving fitness with the above benefits, also produces muscles which are stronger and more supple. This may be particularly beneficial to those people with back and neck problems when muscle strengthening exercises and general measures to keep fit will help prevent back, neck and muscular sprains.
Osteoporosis: Regular exercise has been shown to help prevent osteoporosis ('thinning of the bones'). The pulling and tugging on the bones by the muscles helps to stimulate bone producing cells and strengthens the bones.
How much exercise?
Any exercise is better than none. Doing such things as walking or cycling, to work or the shops or to friends etc. instead of going by car or bus will help. Try walking up stairs as a habit instead of using the lift or getting off a bus a stop or so early to walk the rest of the way. A general attitude of walking more and at a quicker pace should become the norm. However, in addition, specific time should ideally be set aside for more vigorous exercise. For maximum benefits to health, as a minimum, 30 minutes or more of fairly vigorous exercise 2-3 times per week should be aimed for. This may be difficult if previously unfit, but with practice and training this level can usually be achieved.
If not used to exercise, a gradual build-up over several weeks is sensible. A vigorous exercise session should make the person a little sweaty and a little out of breath but not uncomfortably so or in pain. Always warm-up first with gentle bends and stretches and then gradually build-up to more vigorous exercise. As fitness improves, increasing the level of vigorous exercise sessions should be aimed for.
If you have a particular medical condition that concerns you about exercising, it is best to discuss this with a doctor before embarking on an exercise programme. However, there are very few reasons why exercise may be harmful. A common wrong belief is that exercise may be bad for the heart. On the contrary, for most people with heart disease, exercise is beneficial.
What sort of exercise?
There are numerous exercises that are popular. Walking, jogging, swimming, cycling, racquet sports, team sports, dancing, aerobics etc. Some people prefer to be on the their own, others enjoy the company of team or class-type exercise. An ideal exercise programme will include exercises that include different types of activities to build-up the 3 components of fitness, namely stamina (the ability to keep going), strength and suppleness. Why not try things you haven't done before like joining a team or work-out group?
It is important to do things you enjoy. Many activities become more enjoyable the fitter you become, so don't become disheartened if the first try isn't too dynamic! Try and build things up gradually.
Perseverance and keeping it up
One of the biggest obstacles to starting an exercise programme is the uphill battle to become fit. If unfit, many people feel that the first few attempts at exercise are quite a struggle. Do not get disheartened as people often find that each time it becomes easier and before long the 'pain barrier' is passed. Regular exercise to many people then becomes enjoyable and a part of their day to day life.
The secret is then to keep it up - for life. Try and keep exercise high on the list of priorities throughout the week. If one kind of exercise becomes boring, try switching to other types to maintain the health benefits. Sometimes people set their goals too high, for example aiming for a marathon fun run. This may take too much time and occasionally enthusiasm may be lost and things may become a drudge. Try and be realistic about personal goals to keep exercise beneficial, but enjoyable, that can become an ongoing routine.
Exercise for all
Exercise is not just for young 'sporty' types. It is never too late to start to gain the benefits, no matter how old or unfit. Gradually build up to fitness, but then keep it up regularly for life.