It has been proven that regular exercise can extend our lives and improve our quality of life. Some of the benefits of physical activity are the following.
Lower risk of obesity
There is currently much evidence linking low levels of physical activity as a major cause of increased obesity. There are several studies that show that leading an active and healthy life helps prevent obesity. In particular, exercise appears to help prevent the weight gain typical of middle age.
Lower risk of heart disease
It has been shown that people with an active and minimally fit lifestyle are half as likely to suffer from heart disease as those with a sedentary lifestyle.
Similarly, obese people who exercise have a lower risk of heart disease and diabetes than those who do not engage in any physical activity.
Diabetes
One of the causes of risk in the development of type II diabetes is lack of activity. Very active people are 33 to 50% less likely to suffer from this disease.
It has also been proven that physical exercise helps diabetics control blood sugar levels.
Muscles and bones in good condition
Regular physical activity strengthens muscles, tendons and ligaments and increases bone density.
Weight-bearing activities (such as running or skating) have been found to improve bone density during the stages of life. During adolescence, they improve bone density, help to maintain it during adulthood and delay the loss of bone mass that usually occurs over the years (osteoporosis).
Mental health
Physical activity can greatly benefit our mental health:
- It improves psychological well-being.
- The way we cope with stress
- Mental functions: decision-making, planning and short-term memory.
- Reduces anxiety
- Regulates sleep
Several clinical trials indicate that physical activity can be applied in the treatment of depression. In the elderly, exercise can help reduce the risk of dementia and even Alzheimer’s disease.
How much exercise should we do?
The latest recommendations developed in the UK and USA advise regular sessions of moderate intensity exercise. For example, walking briskly every day or almost every day for half an hour helps to improve physical and mental well-being.
Exercising in short sessions, such as three ten-minute sessions, is almost as effective as exercising without interruption.
For those who are unable to plan physical exercise, it is worth noting that decreasing the time spent in sedentary activities can bring similar benefits. For example, instead of sitting and watching television, we can stand for an hour a day. In this way, we will consume the equivalent of 1-2 kg of fat per year.
People with obesity should evaluate the type of exercise they are going to do, to avoid suffering joint injuries caused by the practice of intense activities in which they have to support their own weight. A recommended practice could be swimming or cycling.
For more information on heart disease contact a specialist.