Exercise

Free miracle cure! Reduce your risk of heart disease, stroke, diabetes and cancer by up to 50%! If there was a pill with these sort of success rates people would be queuing up to buy them. But why stand in a queue? Just walk around briskly and take some exercise and that's the sort of health benefits you can expect.

As a bonus it can also improve your sleep quality, give you more energy and reduce the risk of mental health diseases such as depression, dementia and Alzheimer’s.

And it doesn't have to be pumping iron down the gym. Regular movement is just a important - so if you commute, walk quickly to the train or bus and keep adding those minutes up throughout the day. Sedentary jobs and lifestyles are a big killer.

You need a balance of regular movement as well as muscle gain (resistance training) and aerobic exercise - plenty of walking is good but you also need a couple of sessions of vigorous (i.e. make you breath hard) exercise for the biggest benefits.

Notes:

  • recreational exercise is not associated with increased osteoarthritis - but high impact forces and twisting motions do
  • Thinning of shock-absorbing cartilage is a key feature of ageing but physical activity appears to reduce this thinning

It's Never Too Late To Start Exercising

Total mortality after changes in leisure time physical activity in 50 year old men - Byberg et al
Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity.


Read more about: Sedentary Behaviour.

Resources

Resource Benefits of exercise - Reductions in heart disease, stroke, diabetes and cancer

Resource The Body's Fuel Sources

Resource Non-vigorous physical activity and all-cause mortality: systematic review and meta-analysis of cohort studies.

Resource National Center for Biotechnology Information

Resource Human Kinetics

Resource Mike Evans (AKA DocMikeEvans)

Resource 23 and 1/2 hours: What is the single best thing we can do for our health?

Recent News

Greater step count significantly linked with lower all-cause mortality

Guardian - 24-Mar-2020

Doubling from 4,000 to 8,0000 steps halves the risk of death within 10 years

Read more...

Kneel or squat in your office instead of sitting on the chair all day

Guardian - 10-Mar-2020

Likely to provide protection against cardiovascular disease and premature death

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Running a marathon improves the health of a runner's arteries

BBC - 07-Jan-2020

If you have heart disease or other medical conditions, consult your doctor first

Read more...
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