Do you need a reason to exercise? There are literally hundreds, maybe thousands of reasons to exercise. Besides the weight loss, looking good part, I am going to give you a several scientifically proven health benefits to get off the couch and exercise.
1. You will live longer: More than 2000kcal of exercise per week was associated with an average increase in life expectancy of 1-2 years by the age of 80. Also people engaging in physical activity of at least moderate intensity for more than 3h/week had a 27% lower risk of dying than their inactive counterparts.
2. It is good for your heart: Walking as little as 1 hour per week had a protective effects in women against cardiovascular-releated death. Studies dealing with cardio rehab after diagnosis of cardiovascular diseases have shown that energy expenditures of about 1600kcal per week can halt the progression of coronary artery disease and exercise at levels of 2200 kcal per week is associated with plaque reduction.
3. Helps to control diabetes: In one study, moderate physical activity for at least 150 minutes per week was found to be more effective than metformin alone in reducing the incidence of type 2 diabetes.
4. Prevention of Cancer: Routine physical activity, whether part of a job or as a leisure activity, is associated with reductions in the incidence of specific cancers, in particular colon and breast cancers. And regular physical activity appears to confer a health benefit to patients with established cancers.
5. Keep your bones strong: Routine physical activity, especially weight bearing resistance training, prevents and even reverse bone loss associated with aging. Exercise training also reduces the risk and number of falls which could result in broken bones and injuries.
6. Have fun and keep happy: Exercise and physical activity are also linked with better quality of life, more enjoyment. and less reported incidences of depression.
How much exercise do I need?Currently most governments and health agencies recommend 30 minutes of moderate activity (such as brisk walking, biking, jogging, playing sports, weight lifting,heavy gardening or household chores) on most days of the week or 20 minutes of vigorous exercise 3 or more times per week. The research into exercise and health supports these guidelines as beneficial and preventative for many chronic health conditions.
I talked about exercise is a earlier blog posting titled How fast should I go? – working out at the right intensity. Some information from that post may help you decide how intense you work out should be. If you are new to exercise, start slow and consult a health professional for a proper assessment.
Sources: ARCH INTERN MED 2007; 167(22): 2453-2459. CMAJ 2006; 174(6): 801-809. MJA 2005; 183 (10): 538-541. AJE 2000; 151 (3): 293-299
No comments:
Post a Comment