Life in the 21st Century is, on the whole, more sedentary than it was a generation or two ago. At the risk of creating stereotypes, it is probably not far from the truth to say that, for a significant proportion of us, a typical day comprises driving to work then sitting for 8 hours or more at an office desk before driving back home and collapsing on the sofa for the evening. At weekends we might manage a walk around the park or shops. Overall it is surprisingly easy for weeks to pass by with our exertion limited to climbing the stairs to bed! Unfortunately our health suffers as a consequence.
Regular exercise has been shown to lessen the risk of developing atheroma which causes angina and heart attacks. In addition, other risk factors for heart disease such as blood pressure, stress and body weight all, on average, tend to be lower in people who regularly exercise compared with those who don’t.
Exercise not only helps to keep weight under control and thereby reduce the risk of developing several of today’s big killers, including heart disease and diabetes but also, by keeping muscles and ligaments strong and supple, helps prevent back, neck and muscular problems. The risk of developing osteoporosis is also lessened.
As well as all of these physical benefits, regular exercise has undoubted psychological benefits including a general feeling of wellbeing and an improved ability to deal with stress. There is even evidence that mild cases of depression can be helped with exercise.
Many people are put off the thought of exercise, thinking it necessitates repeated bouts of masochism at a gym each week! Similarly, many people start off exercising with the best of intentions but set themselves too tough a programme, which they do not manage to keep up with and so return disheartened to their 'couch potato' existence after a week or two.
If you are unaccustomed to physical exercise just remember you are in the majority and all you need to do is to start gently and build up gradually over several weeks. Try walking or cycling to the shops instead of taking the car or bus. Use stairs rather than lifts. Take a brisk stroll several times a week - how about swimming or cycling? Exercise is meant to be fun and can be a great way for the whole family to spend time together and reap the benefits.
Aim for two or three 30-minute sessions of exercise a week but take your time getting there! Always warm up first with gentle stretching exercises and exercise only to the point of becoming a little out of breath and sweaty - not to the point of pain or severe breathlessness. You are never too old to start and it is guaranteed that you’ll feel better in yourself before very long.
If you have any concerns about starting to exercise, for example if you have heart disease then discuss it with your doctor first, but be reassured that exercise is beneficial for most people with heart problems. Similarly, exercise is good for arthritis. Many people believe that joint pains are a signal to avoid activity for fear of making the problem worse. The opposite is usually the case. Provided the joint is not hot, red or swollen, regular exercise is beneficial in many ways. Don’t use arthritis as an excuse not to exercise.
Get moving to improve your quality of life!
Now keep it up!
Disclaimer: This page is for informational purposes only and should not be considered as medical advice or substituted for professional advice. Always consult your doctor with your questions and concerns.
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