http://www.patient.co.uk/showdoc/23068734/

November 30, 2005

Exercise for Health

The benefits of doing regular exercise include a reduced risk of:

heart disease, stroke, bowel cancer, breast cancer, osteoporosis, and

obesity. In addition, many people feel better in themselves. Regular

exercise is also thought to help ease stress, anxiety, and mild

depression.

How much exercise should I take?

To gain health benefits you should do at least 30 minutes of moderate

exercise, on most days (at least 5 days per week).

30 minutes in a day is probably the minimum to gain health benefits.

However, you do not have to do this all at once. Several short bursts

of activity are thought to be equally as good. For example, three 10

minute sessions of activity at different times in a day. This may

make it easier to fit exercise into a busy schedule. Try to increase

the amount to 40-60 minutes per day if you can.

Moderate exercise means that you get warm, mildly out of breath, and

mildly sweaty. It does not have to be intense. However, a study

published in 2003 suggests that the more vigorous the exercise, the

better for health - particularly for preventing heart disease.

On most days. You cannot 'store up' the benefits of exercise. You

need to do it regularly.

What sort of exercise?

Anything that makes your heart rate increase, and makes you at least

mildly out of breath. For example: brisk walking, jogging, swimming,

cycling, dancing, etc.

You can even use normal activities as part of your exercise routine.

For example, fairly heavy housework or gardening can make you out of

breath and sweaty. Consider a brisk walk to work, or to the shops,

instead of using a car or bus, etc.

What are the health benefits of exercise?

Heart disease and stroke

On average, the risk of developing heart disease such as angina or a

heart attack is reduced by about a third in people who exercise

compared to those who do no exercise. You are also less likely to

have a stroke. Exercise is good for the heart muscle, but it also

reduces some 'risk factors' for heart disease and stroke. For

example, on average, blood pressure, cholesterol, and body weight are

lower in people who regularly exercise compared with those who do not.

If you already have heart disease, regular exercise is usually

advised as an important way to help prevent the heart disease from

getting worse.

Weight control

Exercise helps to burn off excess fat. Regular exercise combined with

a healthy diet is the best way of losing excess weight, and to

maintain a healthy body weight.

Osteoporosis

Regular exercise helps to prevent osteoporosis ('thinning of the

bones'). The pulling and tugging on the bones by the muscles helps to

stimulate bone-making cells which strengthens the bones.

Cancer

Regular exercise roughly halves the chance of developing cancer of

the colon (bowel cancer). There is also evidence that breast cancer

is less common in women who exercise regularly.

Mental health

Exercise is thought to help:

Ease stress, and improve your general well-being and self-esteem. It

is difficult to measure 'stress'. However, many people find their

level of stress is reduced by regular exercise.

Ease anxiety and mild depression.

Make you sleep better. (But do exercise during the day, not near to

bed time.)

Older people

If you are over 70, you are less likely to fall and be injured if you

exercise regularly.

Are there any risks with exercise?

Injury. Sprains, and sometimes more serious injuries, are a risk if

you do some types of exercise such as competitive sports. You can cut

down the risk of injury by always warming up before any vigorous

exercise, and by wearing the correct footwear.

Endurance sports such as marathon running can cause stress fractures,

fatigue, and cause menstrual periods to stop in some women.

Sudden death sometimes occurs in people who are exercising. This is

rare if you are used to moderate exercise. It is more likely to occur

if you do not usually do much exercise, but then do a sudden bout of

vigorous exercise such as an intense game of squash. However, even in

this situation, sudden death is uncommon.

If you gradually build up to do regular moderate exercise, the

potential health gains greatly outweigh the small risks involved.

Some other points about exercise

If you have a medical condition that concerns you about exercising,

then see a doctor before starting an exercise programme. However,

there are few reasons why exercise may be harmful. A common wrong

belief is that exercise may be " bad for the heart " . On the contrary,

exercise is good for most people with heart disease.

If you are unfit and not used to exercise, it is best to gradually

build up your level of exercise.

One of the biggest obstacles is the uphill battle to become fit. Many

people feel that the first few attempts at exercise are quite a

struggle. Do not get disheartened. You are likely to find that each

time it becomes easier and more enjoyable.

Try and keep exercise high on your list of priorities. If one kind of

exercise becomes boring, try switching to other types to maintain the

health benefits.

Some people set their goals too high. For example, aiming for a

marathon run. This may take too much time, you may lose enthusiasm,

and exercise may become a drudge. Beware of this pitfall.

Exercise is not just for young 'sporty' types. It is never too late

to start to gain the benefits, no matter how old or unfit you are.

The bottom line: realistically, walking is likely to be the exercise

chosen by many people. But, this is fine as brisk walking is an

excellent moderate exercise. One medical report on summarising

exercise stated: " The bottom line. Walking two miles a day can cut

the risk of death by half " .

Note: The British Heart Foundation and the Countryside Agency are

running a 'Walking The Way To Health' initiative to encourage people

who do little exercise to walk more in their own neighbourhoods. For

more information: Tel: 01242 533258 Website www.whi.org.uk

November 30, 2005

thank bacchus i've been walking to work all week...

heartwerk <jo.heartwork

Nov 30, 2005 12:01 AM