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What everyone should know about exercise

What do heart disease, brain function, cold and flu, cancer, bone density, and type 2 diabetes have in common? Not much, except the fact that regular exercise improves or alleviates each of these problems. Find out how exercise will benefit your health in six different ways.

1. Regular exercise reduces the risk of heart disease

A study conducted over a twenty-year period involving 72,000 nurses showed that walking 30 minutes a day reduced the risk of heart disease in women by between 30% and 40%. If you don’t have a gym membership, get out there and walk around. Walking has been around since the beginning of time and you don’t need to learn any special skills; after all, walking is something you already know how to do. Nothing is better for the heart or clears the mind better than a brisk walk and some outdoor scenery.

2. Regular exercise improves brain function

It is estimated that the brain loses an average of 15% to 25% of its tissue between the ages of 30 and 90, but exercise can improve these odds. The Journal of the American Medical Association conducted a study involving 2,257 retired men ages 71 to 93 and found that those who walked less than a quarter mile every day were twice as likely to develop Alzheimer’s or other forms of Alzheimer’s. dementia compared to men who walked less than a quarter mile every day. he walked more than two miles a day.

3. Regular exercise will reduce the number of sick days.

When cold and flu season approaches, everyone is looking for a remedy that will prevent them from getting a cold or the flu. Favorite cold and flu remedies include orange juice, chicken soup, or a mega dose of vitamin C. But here’s a thought; Exercise every day and you will get sick less. David Nieman, a professor of health and exercise sciences at Appalachian State University in Boone, North Carolina, conducted a study comparing sedentary, overweight women who began a 45-minute, five-minute brisk walking program days a week, with a group of sedentary women women who do not exercise. He found that the walkers suffered only half as many days of illness from colds as the sedentary group.

4. Regular exercise reduces the risk of cancer

One way to lower your risk of cancer is to exercise regularly. Researchers at the Fred Hutchinson Cancer Research Center found that postmenopausal women who exercised regularly reduced their risk of breast cancer by about 20%. Moderate to vigorous activity will reduce the risk of colon cancer by 30% to 40%. It seems that 30 to 60 minutes of exercise a day is needed to reduce this risk.

Leukemia Group B conducted a study, according to the American Cancer Society, of 800 men and women who had stage 3 colon cancer but were considered cancer-free after receiving chemotherapy treatment. When the researchers reviewed the participants’ health 2 to 3 years later, compared to the less active members of the study, they had reduced their risk of cancer or death by 40%-50% by engaging in moderate physical activity on a regular basis. This benefit was maintained despite differences in age, gender, height, or weight.

5. Regular strength training will increase bone density.

Increased bone density is important in the prevention of osteoporosis. Physical activity increases blood flow to the bones and stimulates bone tissue, causing new bone to grow. Doing low-impact exercises, like swimming or bicycling, doesn’t provide enough resistance to build bone density. Weightlifting places physical stress on the body, which causes the bones and muscles to respond by becoming stronger. Weightlifting can be done with dumbbells or even lifting heavy packs on a regular basis.

6. Regular strength training will reduce the risk of type 2 diabetes

The main fuel used when lifting weights is glucose which is stored as muscle glucose. Strength training helps lower blood glucose by using it from the blood and muscles during exercise. Building additional muscle also allows for a larger storage area for muscle glucose. Lifting weights fundamentally improves the body’s ability to process glucose, which is important in managing type 2 diabetes. It is important for a person with diabetes to exercise under a doctor’s supervision due to the fluctuation of insulin levels in the blood. blood.

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