Can exercise prevent most of our health issues?

There is strong evidence to support the common belief that exercise is a miraculous remedy for our bodies. Research and expert opinions repeatedly show that regular physical activity has an important effect on preventing a number of health disorders, even if it may sound too good to be true. With advantages that range from better heart health to better mental health, exercise is one of the easiest and most efficient ways to maintain a healthy lifestyle.

Here is all we need to understand why exercise has to be an important component of our daily schedule.

Exercise as a shield against chronic diseases

Chronic illnesses like heart disease, diabetes, and hypertension are linked to sedentary lifestyles as mentioned in a research done in 2011. Regular exercise helps reduce these risks by improving blood circulation, lowering blood pressure, and regulating blood sugar levels. For example, aerobic activities like walking or jogging can strengthen the heart muscle, improve cholesterol levels, and enhance cardiovascular endurance. Exercise increases insulin sensitivity, which helps in managing and preventing type 2 diabetes.

As per WHO guidelines engaging in moderate-intensity physical activity for at least 30 minutes a day, five days a week, can significantly lower the risk of developing chronic conditions.

Does it improve our immunity?

Did you know that staying active can also make your immune system stronger? Exercise improves the circulation of white blood cells, which are crucial for fighting infections. It also helps flush out bacteria from the lungs and airways, reducing the likelihood of catching colds or flu. According to a research done in 2020, regularly doing short-term (up to 45 minutes) moderate intensity exercise are advantageous to host immunological defence, particularly in older persons and people with chronic illnesses. Moderate exercise, such as brisk walking or cycling, keeps the immune system functioning at its best. However, it’s essential to avoid overexertion, as excessive exercise might temporarily weaken immunity.

Can it improve our mood?

Exercise is a good way to preserve mental health and of course it helps to keep our bodies in shape. Endorphins, sometimes referred to as “happy hormones,” are released when you exercise, and they can help lower stress, anxiety, and despair. Exercise improves the quality of sleep, which is another important aspect of mental health.
Particularly good for relaxing the mind, lowering cortisol levels (the stress hormone), are practices like yoga and pilates. Your mood and mental clarity might be enhanced by even a 20-minute walk in the outdoors.

It helps in weight management

Obesity is a leading cause of numerous health problems, including joint pain, cardiovascular issues, and diabetes. Exercise plays a vital role in weight management by burning calories and improving metabolic rate. According to a 2017 study, consistent activity for more than 150 minutes per week of moderate-intensity exercise) appears to be more likely to contribute to long-term weight loss and maintenance efforts. Strength training, for instance, builds muscle mass, which helps the body burn more calories even at rest. Pairing regular exercise with a balanced diet can effectively prevent obesity-related health complications.

Strengthening bones and joints

The risk of osteoporosis and arthritis rises with age. This is why maintaining bone and joint health becomes quite important. Strength training, hiking, and jogging are examples of weight-bearing activities that help maintain and increase bone density. This eventually lowers the risk of fractures. Also, low-impact exercises like yoga or swimming increase joint mobility and flexibility, reducing stiffness and arthritic symptoms.
Sports and other physical activity are essential for children and teenagers to develop strong bones and muscles that will support them throughout their lives.

Cardiovascular exercises

If you’re wondering which form of exercise is best for overall health, cardiovascular or aerobic activities mostly take the spotlight. One can count running, swimming, cycling, and even dancing as part of the exercising strata. They raise good cholesterol (HDL), decrease bad cholesterol (LDL), and improve heart and lung function. High-intensity interval training (HIIT) provides comparable advantages in a shorter amount of time for people who are time-constrained.
Exercise that you enjoy and can maintain on a regular basis is the best. Consistency is more important than the kind of activity, whether it’s Zumba, martial arts, or gardening.

How to add exercise into daily life

Many people struggle to find time for exercise, but integrating it into your daily routine doesn’t have to be complicated. Here are some useful pointers:

The long-term payoff: Why it’s worth it

A person can somewhat avoid future health issues and the burden of high medical expenses by just making some time to exercise now. Regular physical activity improves our quality of life in addition to preventing disease. Exercising regularly can definitely increase a person’s longevity, raise energy levels, and improve productivity.
Don’t worry! There’s never an incorrect moment to start exercising, even if you’re starting late.
The World Health Organisation (WHO) states that one of the main risk factors for death globally is physical inactivity. Just this number shows how crucial it is to prioritise exercise.
Why not make that first move now? Make fitness an enjoyable part of your life by finding an activity you enjoy and setting attainable goals. Your mind and body will appreciate it.