ISSA certified Fitness Trainer
Exercise may be defined as action of the body, whereby its organs and their functions are kept in a state of health. A recent study conducted by Steven Blair, PED, of the institute of aerobics research in Dallas documented the fact that relatively modest amount of exercise has a significant effect on the mortality rate of both men and women. As we begin to age various organs and systems begin to display deterioration. The effects of this deterioration present themselves as heart disease, arthritis, high blood pressure and low back problems, etc. many of these adverse effects of aging can be reversed or slowed with the intervention of a proper and regular exercise routine. The higher the fitness level, the lower the death rate. Regular exercise can play a key role in reducing your risk of medical problems and in decreasing your ultimate costs of health care. Unfortunately many people fail to recognize the extraordinary benefits of exercise in prevention of medical problems. Listed blow are medical problems and health related conditions that can be at least partially treated and controlled by exercise
Arthritis: by forcing a skeletal joint to move, exercise induces the manufacture of synovial fluid, which helps to distribute it over the cartilage and forces it to circulate through out the joint space.
Back pain: exercise helps to both strengthen the abdominal muscles and the lower back extensor muscles and stretch the hamstring muscle.
Cholesterol: exercise helps to raise HDL (the “good” cholesterol) levels in the blood and lower LDL (the undesirable lipoprotein) levels.
Diabetes: exercise helps lower excess blood sugar levels, strengthen muscles and heart, improve circulation, and reduce stress.
Heart disease: exercise helps promote many changes that collectively lower the risk of heart disease- decrease in body fat, a decrease in LDL, an increase in the efficiency of the heart and lungs, a decrease in blood pressure and a lowered heart rate.
High blood pressure: exercise reduces the level of stress related chemicals in the bloodstream that constrict arteries and veins, increases the release of endorphins, raises the level of HDL in the blood stream, lowers resting heart rate, improves the responsiveness of blood vessels and helps reduce blood pressure through body weight maintenance.
An exercise program doesn’t have to mean lifting weights, or using some exercise machines. There is variety of options available. Almost anyone can participate in some form of sport; many can take to swimming or exercise in water. The minimum recommended for good health is 30 minutes of ‘moderate’ activity, four to five days a week; Moderate intensity is defined as a level that causes a “slight but noticeable increase in breathing and heart rate”. For beginners I will suggest brisk walking because it’s less daunting for those who were sedentary and needs no fancy equipment apart from supportive shoes, others should determine what type of physical activity best suits their lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming,
Remember Exercise does not stop the biological clock but it can slow it considerably. In other words Exercise does not eliminate the risk of diseases but it minimizes the risk. A study done at Stanford university, USA regular walkers or joggers lived a longer live and had less pain and disability or disease than sedentary persons in older age. In this study the regular exercisers were leaner, needed less medication and had fewer joint problems than non exercises of the same age. This evidence is proof enough that living an active life is beneficial. Exercise not only prevents diseases and untimely death but also improves the quality of one’s life. No one wants to just survive everyone wants to live fully. Regular exercise will foster this goal. Today Exercise is the closest thing we have to an anti aging pill. The myth of aging is as you get older you naturally become more fragile but look at the bones of regular exercisers, they have minimal loss of bone, and in short if we remain active our bones will remain strong. Adults who live a sedentary existence lose bone density and increase their risk of fracturing bones in accidents.
Very few die of old age most die from the result of diseases such as cancer and heart disease. Many health experts believe we die as a result of making poor health choices. Today we have knowledge and resources available to make healthy choices. It was not too long ago that older adult’s were discouraged from exercise and told to just sit in their rocking chairs. Today experts agree that exercise is one of those healthy choices that each of us can make, no matter what our physical condition. Experts are continually discovering that health related issues ranging from child birth to heart disease can be improved by the intervention of exercise. Study after study demonstrates that proper exercise in addition to making us look and feel better actually lengthens and improves the quality of our lives. Exercise = living longer.