Exercise
Statistics show a reduction in heart disease and an improved cardio-vascular system in people who take regular exercise. Lower cholesterol levels can be better maintained with routine exercise.
Regular exercise improves body strength and flexibility. Muscle activity strengthens joints, ligaments and muscle. Joints and muscles benefit by being moved through their full range of movement.
Bone strength (bone mineral density -B.M.D.) is improved with weight bearing exercise such as running or aerobics. Information on osteoporosis
Sport and exercise is a good reliever of stress and promotes a better all-round physical and psychological well-being. Participation in team sport provides an ideal environment for social interaction.
Exercise is an "energiser" and improves a person’s capacity for physical work.
Regular exercise will assist with weight control. A small amount of exercise (such as a walk) each day will result in slow, steady weight loss.
Some medical conditions, such as asthma and diabetes, are better controlled when regular exercise is taken. Always consult your GP first if in doubt.
Period pains and the effects of PMS may be reduced with regular exercise. Exercise also improves bowel function and may help reduce the risk of colonic cancer.
Make sure that the exercise you choose will give you the benefits that you require.
For example, swimming is an excellent form of exercise for improving cardio-vascular fitness, but has no effect on strengthening bone (bone mineral density).
Be realistic about the time and effort required.
Choose an exercise that will become part of your regular routine. If your time is limited and you are unable to participate in a regular exercise routine find alternative ways to exercise which you can incorporate into your daily routine such as:
- Walking up flights of stairs instead of taking the lift
- Walking around the office regularly i.e. walk to your colleagues desk to speak to them rather than send an e-mail
- Cycling or walk to work or to your bus or train
- Taking a walk during your lunch break.
Handy tips
- Always begin exercise slowly. A warm up should take 2-3 minutes and should produce a mild sweat and make you slightly out of breath.
- Do not participate in sudden, vigorous exercise e.g. shovelling snow.
- Pay attention to any persistent discomfort, seek medical attention if necessary.
- Exercise does not cause arthritis. Weight bearing exercise actually helps in maintaining healthy joints.
- Be realistic if you have a medical condition. Speak to a medical practitioner or a physiotherapist if in doubt about the suitability of an exercise/sport.
- Avoid the temptation to over-train. Allow sufficient rest time to enable soft tissues to recover adequately.
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