Exercise
Movement… we all know how important it is.
Shockingly, less than 30% of Canadians get enough exercise to have healthy hearts, according to the Heart and Stroke Association. And, sadly, about 40% of Canadians aren’t active at all. But the benefits of exercise and movement are indisputable.
Heart Disease — Exercise strengthens your body’s hardest-working muscle, the heart. A regular workout that pushes your body into its target heart rate – 60 to 75% of your maximal heart rate – can make the heart beat more efficiently, strengthen arteries and improve blood circulation. Studies show that regular physical activity can reduce the risk of heart disease by 50% and can lower blood pressure, lower overall cholesterol levels and increase the level of HDL, the “good” cholesterol.
Weight Control — The rule is very simple: to lose weight, you must use more calories than you consume. Regular exercise decreases appetite and increases metabolism, so your body can burn calories more efficiently. Exercise is a key part of any weight loss or management program. Losing weight and controlling your weight has important medical consequences since obesity contributes to so many diseases, including heart disease, diabetes and some cancers.
Diabetes — Exercise benefits people with both type 1 and type 2 diabetes. It helps lower glucose levels by removing some glucose from the blood to use for energy during and after exercise. It also helps prevent large-blood-vessel and heart disease. In fact, regular exercise can reduce the need for insulin in Type 1 and Type 2 diabetics.
Arthritis — The pain, inflammation and stiffness of arthritis can be eased significantly with physical activity, which increases the blood supply to muscles, improves joint flexibility and boosts the strength of muscles. Increased blood flow also helps remove toxins from inflamed joints.
Depression And Mood — Research shows that in some cases, physical activity alone can relieve the symptoms of mild clinical depression and anxiety. In a study of 156 clinically depressed men and women older than the age of 50, published in the Archives of Internal Medicine, 1999, researchers found exercise improved mood after 16 weeks as well or better than prescription antidepressants. Experts believe that aerobic exercise releases endorphins and other brain chemicals that can improve mood and reduce pain.
What kind of exercise should people try?
The answer to this question varies tremendously depending on personal preference, time constraints, location, economics, etc.
Range-of-motion, also cited as “stretching” exercises, can be done daily and should be done at least every other day. Some examples of this kind of exercise include dance, yoga, pilates and so on. These exercises are designed to increase joint mobility, flexibility and to relieve stiffness.
Strengthening exercises or weight training exercises should be done every other day unless you have severe pain or swelling in your joints. A good strength-training regimen will help maintain or increase your muscle strength. Strong muscles support and protect joints. Strength training can be done with small free weights, exercise machines, isometrics, elastic bands and resistive water exercises. Correct positioning is critical, because if done incorrectly, strengthening exercises can cause muscle tears, more pain and more joint swelling.
Endurance exercises or aerobic exercises include walking, bike riding, swimming, etc. and should be done for 20 to 30 minutes three times a week, if possible. Aerobic exercise improves and increases cardiovascular fitness. According to the American College of Rheumatology, 20- to 30-minute exercise routines can be performed in increments of 10 minutes over the course of a day. Endurance training will also help with weight control.
Most importantly, choose an exercise program you really enjoy and make it a habit.
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