We’ve read this useful advice from the NHS, and, well, we just had to share it with you. Regular exercise is an excellent way of maintaining, or boosting, our health.The NHS recommends that anyone aged between 19 and 64 should do 150 minutes of moderate aerobic activity per week. This could be cycling or fast walking.
As an alternative, it recommends 75 minutes of vigorous aerobic exercise like running. Or, it says, these aerobic activities can be mixed.
It also recommends exercises to promote strength on at least days a week. That would be exercise which works muscles in the hips, legs, chest, back, abdomen, arms, and shoulders.
So, what are the health benefits of regular physical activity?
1. It reduces the risks of heart disease and stroke
If you’re regularly active, your body’s production of high-density lipoprotein is boosted. This is often referred to as ‘good’ cholesterol. The number of triglycerides in your body is also reduced. These are substances which serve as a warning that your ‘bad’ cholesterol levels may be in danger of increasing.
The upshot of this is that your blood keeps flowing smoothly and there is less danger of blood vessels becoming blocked.That helps reduce the risk of heart disease and stroke.
2. It controls your weight, helping to reduce the risk of developing diabetes
Exercise helps to burn calories. That helps you minimise weight gain and, along with a healthy diet, helps those who are losing weight.
The more intense the exercise, the more calories you burn. Someone of 8st 9lbs running fast for an hour – at six miles per hour – would burn 557 calories in an hour. A vigorous spin class would burn 483 calories in an hour.
The number of calories you’ll burn also depends on your weight. If you weigh more, you’ll burn a few more calories.
The risk of developing Type 2 diabetes is higher if someone is overweight or obese. Diabetes increases the risks of developing heart disease, some cancers, and having a stroke. It also increases the risk of problems like glaucoma.
3. It reduces the risks of developing some cancers.
Exercising reduces the level of oestrogen in the blood, reducing the risk of developing breast cancer. Women who exercise regularly have a 30% to 40% lower risk of developing breast cancer than sedentary women, several studies have shown. Research has shown the risk of developing colon cancer is reduced by 20% for those who exercise regularly.
4. It can help build and maintain bone density
Regular load-bearing exercise such as running or walking helps to maintain the health of your bones. This is especially important for women as they grow older and are at an increased risk of osteoporosis.
Exercise like this slows the rate of bone loss as it stimulates the production of more bone tissue. It also strengthens muscles around the bones, helping to prevent falls.
5. It can improve your mood and mental health, and boost your energy levels
Exercise stimulates feel-good brain chemicals, the endorphins, which lift our mood. Many GPs are now referring patients who have suffered depression to personal trainers and gyms.
Regular exercise can also boost our self-esteem. Exercise increases the amount of oxygen in the blood, delivering it and nutrients to our tissues. It helps our cardio-vascular system work efficiently, allowing us to develop stamina.That boosts our energy levels.
6. It helps you sleep better
Exercise helps tire us out, allowing us to drop off to sleep more easily. It also helps control weight, a major factor in developing sleep disorders like sleep apnoea.
Finish exercising at least two hours before going to bed, though, or you may feel to energetic to sleep!
7. It helps maintain a good posture and reduces the risk of injury
Regular exercise helps you develop strong muscles in your back, legs, abdomen, shoulders, and arms.
That, in turn, helps you maintain a good posture, and reduces the risk of developing musculoskeletal problems.
Do you need expert advice on the best exercise for you? Contact us:
Torbay Chiropractic and Natural Health Centre
48a Barton Hill Road
Teign Chiropractic and Natural Health Centre
1A, Estuary Court,