Managing Your Condition With Exercise
Get Motivated to Exercise
Ward Off Disease continued...
4. Obesity. Overweight and obese
conditions can be prevented or treated with exercise along with a healthy diet.
Activity helps to reduce body fat and increase muscle mass, thus improving your
body's ability to burn calories. The combination of reduced calories and daily
exercise is the ticket to weight loss. And controlling obesity is critical, as
it is a major risk factor for many diseases. Lowering your body mass index
(BMI) is a sure way to reduce your risk of dying early and to live a healthier
5. Back Pain. Back pain can be managed
or prevented with a fitness program that includes muscle strengthening and
flexibility. Having good posture and a strong abdomen is the body's best
defense against back pain.
6. Osteoporosis. Weight-bearing
exercise (such as walking, jogging, stair climbing, dancing, or lifting
weights) strengthens bone formation and helps prevent the osteoporosis or bone
loss often seen in women after menopause. Combine a diet rich in calcium and
vitamin D with regular weight-bearing exercise for maximum results.
According to The Journal of the American Medical Association, data
from the Nurses' Health Study showed that women who walked four or more hours
per week had 41% fewer hip fractures than those who walked less than an hour a
7. Psychological Benefits.
Improved self-esteem is one of the top benefits of regular physical activity.
While exercising, your body releases chemicals called endorphins that can
improve your mood and the way you feel about yourself. The feeling that follows
a run or workout is often described as "euphoric" and is accompanied by
an energizing outlook. Exercise can help you cope with stress and ward off
depression and anxiety.
And these are just a few of the ways exercise improves your health. Studies
have suggested it can also help with certain types of cancer, improve immune
function, and more.
Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a
reduced-calorie diet, the effects are much more impressive.
In a study published in The Journal of the American Medical
Association, University of Pittsburgh researchers found that people who
exercised regularly and ate a healthy, modest-calorie diet lost weight and
improved cardiorespiratory fitness regardless of the length or intensity of
Another study published in JAMA showed that it is never too late to
reap the benefits of physical
activity. Sedentary women 65 years and older who began walking a mile a day
cut their rates of death from all causes by 50%.
If exercise is so good for us, why aren't people doing it?
Some 64% of men and 72% of women fail to fit in activity on a daily basis,
according to data from the 2000 National Health Interview Survey. Americans
today are no more active than they were a decade ago.