When it comes to exercise, many people might associate it with unwanted pain, sweat, and fatigue. However, numerous studies have shown that exercise plays a crucial role in maintaining and improving overall health. According to a report by the Centers for Disease Control and Prevention (CDC), nearly 80% of adults in the U.S. do not get the recommended amount of exercise each week. The lack of exercise increases the importance of having a good health insurance plan.
Developing an understanding of how the body works, learning about your personal risk factors for diseases, and focusing on a healthy lifestyle can significantly reduce or even eliminate health risks. For most people, this involves partaking in some form of regular exercise.
The U.S. government recommends at least 2.5 hours of moderate-intensity aerobic exercise each week, or 1.25 hours of vigorous-intensity activity. Additionally, muscle-strengthening exercises for all muscle groups should be done a minimum of twice a week. This can include weightlifting, push-ups, pull-ups, and core strengthening exercises like yoga and sit-ups.
Exercise as Preventive Medicine
Physical activity can very effectively reduce the risk of various illnesses. Studies have demonstrated significant differences in heart disease-related death rates between those who engage in vigorous exercise and those who do not. There is no pharmaceutical drug without side effects that can lower the risk of heart disease as effectively as proper exercise.
A study published in the Archives of Internal Medicine showed that those in the lowest 20% of the fitness scale had almost twice the rate of chronic illnesses by age 50 as those in the top 20%. This indicates that regular exercise can reduce your chances of illness later in life by half.
Fighting Cancer with Exercise
Exercise has also been shown to decrease the risk of certain types of cancer, particularly for high-level athletes. A study reported in Medicine And Science In Sports And Exercise followed 111,266 runners and 42,136 walkers for over 11 years. After accounting for age, gender, race, and other factors, those who performed vigorous exercise had 43.2% lower brain cancer mortality rates compared to non-exercisers.
Reducing Stress through Exercise
Various forms of exercise, such as sex, yoga, running, and bicycling, can help lower stress levels if done correctly. On the other hand, pushing yourself too hard can result in increased stress. To avoid this, it’s essential to find a balance and not be overly competitive with your exercise routines.
Exercise and Weight Loss
Numerous studies have shown that exercise is critical for long-term weight loss and maintaining a healthy weight. However, more than the suggested 2.5 hours of aerobic and strength training is necessary to maintain a healthy weight.
A 13-year study of 34,000 middle-aged women revealed that they needed moderate to vigorous exercise for an hour daily to prevent weight gain of more than five pounds. Additionally, vigorous activities such as bicycling and speed walking were more successful in preventing weight gain than slow walking.
It’s clear that consistent exercise is vital to maintaining a healthy body and mind, while also decreasing the risk of illness over time. The real challenge lies in fitting exercise into your lifestyle and staying motivated. By finding new ways to view and experience exercise, and by exploring fun and consistent exercise ideas, your exercise routine might just become less routine and more enjoyable.
