How Exercise Benefits One In Terms Of Disease Prevention?

How Exercise Benefits One In Terms Of Disease Prevention?

Do you want to feel better?

Do you want to get more energy and add more years to your life?

All you need to do is exercise. Exercise! Yes, the benefits that regular exercising and physical activity can be beneficial for your health and is simply hard to ignore. There is an extensive benefit in exercising irrespective of your sex, age, and physical ability.

Furthermore, the benefit of exercising is beyond weight management. There are various research and studies which prove that regular exercising can reduce the chances of getting various diseases and health conditions, thereby improving the quality of life.

Benefits Provided By Physical Activity

For an active and better health, regular physical activity is an important aspect. If you still have doubts whether physical activity can make you active and boost the level of physical activity as you are afraid of getting hurt, don’t worry. Low intensity aerobic exercises like normal walking are beneficial and safe for many people.

Begin Exercising Slowly

It is rare to suffer from cardiac disease when you are doing physical activities. However, the risk can sometimes increase if you become more active suddenly. For example, there is a high amount of risk if you start to do an extensive physical activity like shoveling the snow or doing 300-400 push-ups in one go when you have spent most of your time doing no amount of physical activity. This is why you really need to start at a slow pace and then increase bit by bit in your physical activities.

Now some people might suffer from chronical heart diseases like diabetes, arthritis, and other heart-related ailments. In such case, they need to consult their doctors about their condition so that they know what physical activity can make them healthy and active. In addition, if you feel that your health condition is somewhat preventing you from meeting the required guidelines, no one says you can’t be active. A 30-60 minute of moderate exercising or aerobic activity can be good and can make you healthy, which is better than being inactive.

Keeping A Check On Your Weight

If you are planning to remain healthy, then you need to follow some staple exercises. Both physical activity and diet play a great role in ensuring that your weight is controlled. Weight is gained when you don’t burn calories and these even include the ones that are burned while doing physical activity. But calories burned by physical activities are less compared to what you drink and eat.

Most people assume weight management with how much physical activity they do or need to do. Sometimes you might have to be more active compared to others to maintain and achieve a healthy weight.

Maintaining Weight

If you are planning on maintaining your current weight, then you need to start with 150 minutes of intense and moderate aerobic exercises or 60 minutes of hardcore intensive aerobic exercises.

Various researches and studies have shown that exercising or physical activities can allow you to maintain your weight over time and help in disease prevention.

But you might get confused on the amount of physical activity you need to do, as it varies from one person to another. Sometimes you might have to do more than 150 minutes of moderate exercises each week to maintain your desired weight.

Losing Weight

It is easy for you to lose weight but maintaining it can be a tough task. Primarily, you really need to undergo a huge amount of physical activity and for that, you need to adjust your diet and lower the amount of calories you drink and eat. For staying healthy, you need to do both activities and also have a sensible eating plan.

Lowering The Chance Of Getting Cardiovascular Disease

Do you know strokes and heart diseases are two of the major causes of death in the US and other developed nations? If you are following a moderate exercise for about 100-150 minutes each week (which is about 2 hours and 30 minutes each day), then you can easily lower the chances of getting heart diseases.

Further risk related to heart ailments can be reduced by opting for more physical exercises and activities. By doing regular physical exercises, you can reduce your blood pressure and even improve the level of your cholesterol.

Avoiding The Chance Of Getting Type 2 Diabetes & Metabolic Syndrome

By doing a regular physical activity, you can easily reduce the chances of getting type 2 diabetes and other metabolic syndromes. Here metabolic syndrome refers to a condition where a person can have a certain combination of fat around the waist, and suffer from high BP, high triglycerides, low HDL cholesterol, and even sometimes high blood sugar.

Various studies point out that these conditions can be reduced if one does 100 to 140 minutes of exercises each week. At least small amount of intensity aerobic activities (in moderate rate) can make your body be more physical and even reduce the chances of getting affected by disastrous diseases.

Lowering The Chances Of Getting Cancer

One of the best parts of being physically active is that it can reduce the chances of getting cancer, especially breast and colon cancer. There are various medical researches that prove that people who are physically active have a lower chance of getting colon cancer compared to ones who don’t exercise.

The same is for women who are physically active as they will have the lesser chance of getting breast cancer compared to the inactive ones. Besides that, you can even reduce the chance of getting lung and endometrial cancer. Plus, exercising can even improve your quality of life. Research has shown that cancer survivors can have a better quality of life by doing regular exercises and also they can even improve their physical fitness.

Strengthening Muscles And Bones

When you age, it is necessary that you protect your muscles, joints, and bones. Besides supporting your body and assisting in moving, by keeping your joints, muscles, and bones healthy you can make sure you are healthy and physically active. Various health experts feel that by muscle- strengthening and doing aerobic exercises which strengthen your bone density, you can have a healthy and happy life.

Do you know that even hip fracture is one of the most serious conditions you might come across? It can have a life-changing negative effect if you are an elderly adult. However, there are researches which show that individuals who are doing 100 to 150 minutes of moderate and active aerobic exercises can easily reduce the chances of getting a hip fracture.

Many doctors and physicians feel that by doing a regular physical activity, you can overcome various issues related to arthritis and even conditions that affect your joint. People suffering from arthritis were able to improve their health and lower the inconveniences while moving by doing low-impact exercises for about 2 to 3 hours every day. It not only made them active but even improved their quality of life.

Another big advantage of exercising is that it builds healthy and strong muscles. The best part of muscle-building activities is that it can maintain as well as increase your muscle strength and mass. Slowly increasing the number of repetitions and weights you can get more benefits, irrespective of your age.

Improving Mood And Mental Health

By doing regular exercise or any kind of physical activity, you can improve and develop your learning, thinking, and judgmental skills, making them sharper as you age. Exercising can even lower the chances of getting depression and will even help in getting a good sleep.

A mixture of strength training activity and aerobic exercise for a week (i.e. doing 2 to 4 times in a week) will provide the required mental health you need. There are various scientific evidence which clearly proves that exercising can easily lower the chances of getting moody and makes one more active.

Easy To Do Various Daily Activities And Avoid Falls

Most people suffer from various functional limitation like unable to do various day to day activities like grocery, climbing stairs, shopping, and playing with their grandkids. So, how can this be related to physical activity? Well, it is simple. If you are an older adult or a middle age physically active individual, then you have the lower risk of suffering from functional limitation compared to others who are inactive.

Some people might even have trouble doing their day-to-day activities. And these people can easily improve their ability to do work and day to day task by doing muscle-strengthening activities and aerobics. If you are an older adult, who might be suffering from the risk of fall, then don’t worry. Various studies and research show that by doing muscle strengthening and exercising activities every week, along with low-intensity exercises or activities like brisk-walking can reduce the chances of falling.

Living A Longer Life

Medical studies have shown that by doing extensive exercises and physical activities, you can lower the chances of dying early especially from various causes of death, like certain kinds of cancers and heart ailments.

This is possible in two ways. One is that a small amount of lifestyle choices can easily have a huge impact on your health and physical activity. Individuals who are physically active for roughly about 7 to 8 hours each week, will have about 30-40% chances of dying early compared to those who are active for about 30-40 minutes in a week. Secondly, it is not mandatory that you need to do a huge amount of vigorous and intensive exercises to lower the risk of dying a premature death.

Just imagine how much beneficial it will be for you to reduce the risk of dying at an early age if you do about 100-130 minutes of moderate and less-intensity exercises.

Advantage Of Physical Activity & Good Mental Health

For reducing the morbidity and mortality from mental health disorders, you need to do regular exercises. In the United States, a huge public health burden is mental health disorder. They are the major cause of disability and hospitalization.

Each year, the US government spends about $148 billion on mental health disorders. The US government plans to increase the amount of physical activity of its citizens so that the medical expenditure related to mental health conditions can be reduced.

Among adults who are suffering from the effective disorder, exercising and physical activity can reduce the chances of getting anxiety and depression. There are various medical researches and studies that prove that by doing physical activities and exercises, the growth of new brain cells gets stimulated, thereby enhancing your learning and memory.

Making Exercising A Part Of Your Daily Routine

It is easy to make exercising and physical activity a part of your daily routine. Nothing can bring the satisfaction of being healthy and active when you exercise every day to become active and disease-free. Keep in mind that a small change can easily assist you like taking the stairs rather than the elevator, walking to the module of your co-worker rather than sending an email, washing the car by yourself and parking further away from your destination.

It is necessary that you become active with your family and friends. Get the assistance of a workout partner so that you can enjoy exercising. There are even various social activities that contain exercising. Most importantly, you can try going for an exercise group or class, like hiking club, dance class, etc. Not only this will provide a good hobby, but such exercise will make you active and alert.

Also, you can keep track of your progress by using a book or a fitness tracker. These can easily assist in setting up goals and make you more motivated.

Do you know that you can make exercising more fun if you watch TV or listen to music? Well, you can try to mix both of these, only if you plan to stick to a particular kind of exercise. Otherwise, you might end up getting bored.

Wrapping Up

No doubt, exercising is beneficial. It not only makes you active but prevents all kinds of diseases. As most people say a healthy life without any disease and sickness is the best way of living life.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.