Friends: Today about exercise ......the wonderful medicine to
take care of your body
Benefits of exercise
1.It can reduce your risk of major illnesses, such as heart
disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of
early death by up to 30%.
Exercise is the miracle cure we’ve always had, but for too long
we’ve neglected to take our recommended dose. Our health is now suffering as a
consequence.
There's strong scientific evidence that being physically active
can help you lead a healthier and even happier life.
Research shows that physical activity can also boost
self-esteem, mood, sleep quality and energy, as well as reduce your risk of
stress, depression, dementia and Alzheimer’s disease.
Health benefits
Given the overwhelming evidence, it seems obvious that we should
all be physically active. It's essential if you want to live a healthy and
fulfilling life into old age.
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
What counts?
To stay healthy, adults should try to be active daily and aim to
achieve at least 150 minutes of physical activity over a week through a variety
of activities.
For most people, the easiest way to get moving is to make
activity part of everyday life, like walking or cycling instead of using the
car to get around. However, the more you do, the better, and taking part in
activities such as sports and exercise will make you even healthier.
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.
This level of effort is called moderate-intensity activity. One way to tell if
you're working at a moderate intensity is if you can still talk but you can't
sing the words to a song.
If your activity requires you to work even harder, it is called
vigorous intensity activity. There is substantial evidence that vigorous
activity can bring health benefits over and above that of moderate activity.
You can tell when it’s vigorous activity because you're breathing hard and
fast, and your heart rate has gone up quite a bit. If you're working at this
level, you won't be able to say more than a few words without pausing for a
breath.
A modern problem
People are less active nowadays, partly because technology has
made our lives easier. We drive cars or take public transport. Machines wash
our clothes. We entertain ourselves in front of a TV or computer screen. Fewer
people are doing manual work, and most of us have jobs that involve little
physical effort. Work, house chores, shopping and other necessary activities
are far less demanding than for previous generations.
We move around less and burn off less energy than people used
to.
Sedentary lifestyles
Inactivity is described by the Department of Health as a “silent
killer”. The evidence is emerging that sedentary behaviour, such as sitting or
lying down for long periods, is bad for your health.
Not only should you try to raise your activity levels, but you
should also reduce the amount of time you and your family spend sitting down.
Common examples of sedentary behaviour include watching TV,
using a computer, using the car for short journeys and sitting down to read,
talk or listen to music – and such behaviour is thought to increase your risk
of many chronic diseases, such as heart disease, stroke and type 2 diabetes, as
well as weight gain and obesity.
Previous generations were active more naturally through work and
manual labour, but today we have to find ways of integrating activity into our
daily lives.
Whether it's limiting the time babies spend strapped in their
buggies or encouraging adults to stand up and move frequently, people of all
ages need to reduce their sedentary behaviour.
Friends keep exercising and shun off your fat ..stay
healthy.Have a good day !
