To enjoy the glow of good health, you must exercise. Gene Tunney
Exercises are said to cure every health problem in life. Be it Cancer, Alzheimer’s disease, Parkinson’s and even depression. Today we will see how exercises address and help in six health issues. These are science supported facts.
Many studies have shown that women who exercise have a 30 percent to 40 percent lower risk of breast cancer than their sedentary peers. The female hormone estrogen seems to play a key role. Women with high estrogen levels in their blood have increased risk for breast cancer. Since exercise lowers blood estrogen, it helps lower a woman’s breast-cancer risk. Exercise also reduces other cancer-growth factors such as insulin.
As per the Cancer Research UK, keeping active could help to prevent around 3,400 cases of cancer every year in the UK.
American cancer society reports that the new study, published May 16 in JAMA Internal Medicine, found that leisure-time physical activity was associated with a significantly decreased risk of esophageal cancer, liver cancer, stomach cancer, kidney cancer, and myeloid leukemia. In addition, physical activity was strongly associated with a decreased risk of multiple myeloma, a blood cancer, as well as cancers of the head and neck, rectum, bladder, and lung (in current and former smokers).
Regular physical activity makes our heart stronger. A stronger heart can pump more blood with less effort. If our heart can work less to pump, the force on our arteries decreases, lowering your blood pressure.
If our blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help prevent it from rising as we age. Regular exercise also helps us maintain a healthy weight. This also helps to control blood pressure.
However, to keep your blood pressure low, we need to keep exercising on a regular basis. It takes about one to three months of regular exercise to have an impact on our blood pressure. The benefits last only as long as we continue to exercise. So keep exercising and reap the benefit.
Our heart is a muscle and needs exercise to stay fit. When it’s exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring better blood flow and normal blood pressure and cholesterol.
While you may worry that exercising with osteoarthritis could harm your joints and cause more pain, research shows that people can and should exercise when they have osteoarthritis. In fact, exercise is considered the most effective non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.
These exercises include gentle stretching and movements that take the joints through their full span. Doing these exercises regularly can help maintain and improve the flexibility in the joints.
Strengthening exercises help maintain and improve muscle strength. Strong muscles can support and protect joints that are affected by arthritis.
Walking is easy on the joints and it comes with a host of benefits. One major plus is that it improves circulation; it’s good for heart disease, lowers blood pressure and, as an aerobic exercise strengthens the heart. It also lowers the risk of fractures and tones muscles that support joints.
As per the Arthritis Foundation, Aquatic (water) exercises are particularly helpful for people just beginning to exercise as well as those who are overweight. Aquatic exercises do not involve swimming, rather they are performed while standing in about shoulder-height water. The water helps relieve the pressure of your body’s weight on the affected joints (hips and knees in particular) while providing resistance for your muscles to get stronger. Regular aquatic exercise can help relieve pain and improve daily function in people with hip and knee
Always follow the advice from your doctor or physical therapist before planning your exercise schedule.
Exercise beyond menopause: Do’s and Don’t, a research paper by Nalini Mishra, V. N. Mishra, and Devanshi, excerpt below;
The benefits of exercise are many, most important being the maintenance of muscle mass and thereby the bone mass and strength. The exercise program for postmenopausal women should include the endurance exercise (aerobic), strength exercise and balance exercise; it should aim for two hours and 30 minutes of moderate aerobic activity each week.
Other deep breathing, yoga and stretching exercises can help to manage the stress of life and menopause-related symptoms. The role of exercise in hot flashes, however, remains inconclusive. Overall, exercising beyond menopause is the only noncontroversial and beneficial aspect of lifestyle modification and must be opted by all.
Harvard School of Public Health reports: Researchers believe that physical activity prevents obesity in multiple ways:
- Physical activity increases people’s total energy expenditure, which can help them stay in energy balance or even lose weight, as long as they don’t eat more to compensate for the extra calories they burn.
- Physical activity decreases fat around the waist and total body fat, slowing the development of abdominal obesity.
- Weight lifting, pushups, and other muscle-strengthening activities build muscle mass, increasing the energy that the body burns throughout the day-even when it’s at rest-and making it easier to control weight.
- Physical activity reduces depression and anxiety, and this mood boost may motivate people to stick with their exercise regimens over time.
How much of the exercise?
The World Health Organization, the U.S. Dept. of Health and Human Services and other authorities recommend that for good health, adults should get the equivalent of two and a half hours of moderate-to-vigorous physical activity each week.
Get ready and start exercising. Your gift will not only be good health, but a new pair of new exercise shoe six months later (Most beginners buy a pair of shoe, but never start, enthusiasm ends with a new pair of the shoe).
For those who are constrained by the time to do exercise, Akshay Kumar has the solution:
I hate partying. If I’m forced to go to a party or a social gathering, I go in at 9:30 and leave at 10 P.M. Akshay Kumar.
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