How daily activity can help prevent disease and stay healthy.
The following is summarised from article(s) written in Co-Kinetic magazine (2019) and intended for general guidelines readin.g
Physical activity is one of the best primary preventers of disease and ill-health. Studies have shown that physical activity can prevent the risk of disease in more than thirteen different conditions. Benefits include
· Improved mood and mental health: Physical activity changes hormones in the brain and increases a release of the ‘happy hormone’ endorphins and reduces levels of the stress hormone cortisol. In addition, it helps build self-esteem and self-worth, motivating you to do even more. Exercise helps regulate your blood sugars, improve your glycaemic index, and build lean muscle mass.
· Live longer: People who exercise regularly can live for an additional 4.5 years compared to sedentary people.
· Reduced chance of falls: Exercise has been proven to reduce the risk of falling because you have stronger (stabilizing) muscles and more stable joints. Regular exercise also promotes better nerve / muscle ‘communication,’ benefits balance, control, and co-ordination, allowing you to be more stable on your feet, reducing fall risk by as much as 49%.
· Improved quality of life: Regular physical activity will improve your cardiovascular fitness (your heart and lungs), you will feel less breathless and able to do more. Stronger muscles demand less oxygen as they work more efficiently, so you can do more with less effort. All of this adds up to being able to fulfil chores, tasks, and work more easily, stay independent, and enjoy life more.
· Improved sleep and less fatigue: As fitness levels increase so your sleep improves. Good sleep hygiene is crucial for recovery, less tired means more able to socialise with family and friends which in turn helps to build mental health resilience.
· Manage stress: Exercise is a healthy outlet for nervous energy and a welcome distraction from negative thoughts and feelings.
A good idea before starting an activity is to set goals, easy achievable ones initially, (which may be as simple as walking 10 minutes every day, or a walk around the block 3 times a week) to middle- and long-term ones, extending over the coming months and year. Small changes will ultimately make big differences to your quality of life.
There are also many activity apps that can be downloaded to mobile phones to help you monitor your activity levels, motivate you or provide you with daily exercise routines. Get help and advice from your therapist about what might best suit you and your condition. Support groups, be they family, friends, a physical therapist, or exercise partners/classes, will be invaluable in keeping you motivated and encouraged, particularly on those bad days.
Physical activity is movement that is carried out by the skeletal muscles that requires energy. In other words, any movement one does is physical activity. Exercise is planned, structured, repetitive, and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.
ARE THERE ANY RISKS WITH PHYSICAL ACTIVITY? The risks associated with taking part in physical activity are low and continuing with a sedentary lifestyle presents a much greater health risk than gradually increasing your activity level.
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. ©Co-Kinetic 2019
