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Exercise Saves Lives

It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.

Exercise is the miracle cure we’ve always had, but many of us have neglected to take our recommended dose for too long. Our health is now suffering as a consequence. Physical endurance is part of our everyday culture and, as such, comprises a large portion of 21st century living.

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.People who do regular activity have a lower risk of many chronic diseases, such as heart disease, Type 2 diabetes, stroke and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease. “If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Given the overwhelming evidence, it seems obvious that we should all be physically active and it is essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia

Moderate-intensity aerobic activity means you are working hard enough to raise your heart rate and break a sweat. One way to tell if you are working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Examples of moderate-intensity aerobic activities are:

  • walking fast
  • water aerobics
  • riding a bike on level ground or with a few hills
  • playing doubles tennis
  • pushing a lawn mower

Daily chores such as shopping, cooking or housework do not count towards your 150 minutes. This is because the effort needed to do them isn’t hard enough to increase your heart rate.

People are generally less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport; machines wash our clothes; we entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. So, in general, work, household chores, shopping and other necessary activities are far less demanding than they were for previous generations. That means we move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group. 

Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Spending hours sitting down watching TV or playing computer games is thought to increase your risk of many chronic diseases, such as heart disease, stroke and diabetes, as well as weight gain and obesity.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. 

  • Children under 5 should do 180 minutes every day.
  • Young people (5-18) should do 60 minutes every day.
  • Adults (19-64) should do 150 minutes every week.
  • Older adults (65 and over) should do 150 minutes every week.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down.

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