Exercise keeps diseases away
Physician Lalitha Suppiah says the cure for several chronic and lifestyle diseases is regular exercise of 30 minutes, five times a week
Posted On Thursday, July 14, 2011
Most chronic diseases and risk factors for diseases are associated with physical inactivity. Regular exercise, in addition to diet change and medicine is suggested to lessen symptoms and improve the wellbeing of individuals with chronic diseases such as obesity, diabetes, hypertension, cardiovascular heart disease, cancer, arthritis, osteoporosis and chronic fatigue syndrome.
Apart from diet modification, physical exercise greatly reduces the risk of almost all chronic diseases simultaneously. Studies have proven that chronic diseases are not so prevalent in societies where physical work is a regular part of life.
Daily aerobic exercise
Physical exercise and activity promotes health and wellbeing. Recommendation for healthy adults from 18 to 65 years is 30 minutes of moderate exercise, primarily aerobic, five days a week as an important part of a healthy lifestyle. Steady and rhythmic exercise like walking, running, jogging, swimming, cycling and dancing are forms of aerobic exercise.
- Increases oxygen uptake by increasing heart output and the ability of the muscles to use oxygen from the blood.
- Tones up circulation, removes clots in blood vessels so that the heart functions more efficiently.
- Improves insulin sensitivity, blood sugar control and reduces intra-abdominal fatty tissue in patients with type 2 diabetes, even without weight loss.
- Reduces blood pressure by widening arteries, increasing circulation to muscles and skin. Exercise also improves kidney function contributing to the body’s ability to remove excess fluids.
- Increases HDL or good cholesterol and reduces LDL or bad cholesterol in the blood, especially if you lose fat around the waist and abdomen.
- Promotes weight loss and weight control.
- Reduces incidence of cancer and improves the survival of cancer patients, particularly in patients with breast and colorectal cancer.
- Helps to stimulate bone formation and retain calcium in load-bearing bones. It helps to increase muscle strength, coordination and balance, and decreases likelihood of falls in the elderly, thereby improving quality of life in patients with osteoporosis.
- In arthritis patients, regular exercise can keep muscles around affected joints strong; in addition, it reduces bone loss and controls joint swelling and pain.
- Boosts the immune system.
- Promotes relaxation and increases core body temperature, thereby improving sleep efficiency and quality.