If you had one single thing you could do to improve your health, what would that be?
The other night, one of the cable channels hosted a health show featuring several medical doctors who were specialists in several areas of health. One talked about the benefits of drinking purified filtered water, another shared the benefits of eating raw foods, another spelled out the value of vitamins and nutrients.
Ever the health student, I listened carefully to the wealth of information being shared. It seemed overwhelming. My thought was how could I possibly do all these things. They were all good, but to much to assimilate at one time.
The host seemed overwhelmed as well. His comment was " A lot of information has been disseminated here. If there was
one thing I could do to improve my health, What would that be?"
There was a brief moment of silence. Then one by one their answers were unanamous.
Exercise !
I believe they are right. Along with supplements, diet, hormones and raw food, optimal health can be maintained. However exercise benefits the most.
Exercise benefits
Cardiovascular disease-Is the leading cause of death for Americans. The American College of Sports Medicine (ACSM) reported in a 2006 study that higher cardiovascular fitness levels promote as much as a 50% reduction in cardiovascular risk. Blood vessels dilate and promote circulation throughout the body strengthening the heart, muscles and lungs.
Diabetes-170 million people worldwide now suffer from diabetes. Physical inactivity and weight gain weakens the body's ability to produce insulin.
When insulin levels decline, glucose (blood sugar) levels rise producing the need for more insulin. This is called insulin intolerance.
Regular aerobic exercise increases insulin and lowers sugar levels maintaining a balance between the two. Type 2 diabetes is 90% preventable.
Hypertension-Elevated blood pressure above 140/90 mmg Hg is a major risk factor for heart disease. A recent clinical trial of 54 hypertensive individuals showed a showed a 3.84 (systolic) and a 2.58 (diastolic) decrease of blood pressure when exercise was added to their programs.
Exercise is a major factor protecting against hypertension especially as we age.
Triglycerides-It has been well established that elevated triglycerides and cholesterol have been associated with a passive and inactive lifestyle.
Studies have shown routine aerobic exercise lowers triglycerides and LDL (the bad cholesterol) while improving HDL (the good cholesterol).
Stroke-Individuals who engage in moderate to intense exercise have lower incidences of stroke. Statistic show a 20% lower risk of stroke with moderate exercise and a 27% decrease with intense exercise.
Osteoporosis-Regular physical exercise benefits and stimulates bone growth. Activities like walking, running, bicycling, squats, and lunges overload the bones.
This forces the bones to adapt and maintain strong density.
Cancer-Exercise has been directly correlated to lower incidences in breast, mylenoma, and lung cancers. Recent studies have revealed the following among those who exercise moderately to intensely:
30% to 40% reduction in colon cancer
20% to 40% reduction in breast cancer
Improved quality of life for mylenoma cancer victims
Muscle mass-Muscle mass and strength are essential qualities to maintain as we age. Studies show a muscle loss rate of 1% to 2% per year after age 50.
A loss of muscle mass directly correlates to loss of independence. This contributes to falls, bone fractures, and admission into nursing homes. Less muscle mass also contributes to a slower metabolism and less oxygen consumption.
Brain-Those who exercise regularly reduce the odds of loosing their mental cognitive abilities. Exercise benefits learning, problem solving and memory.
A study was performed in Paris on 2809 women at risk for cardiovascular disease. The researchers found that women who the were most physically active had the least cognitive decline.
Additionally the women who began taking 30 minute brisk walks daily showed the lowest risk of cognitive decline.
Weight control-Overweight people have twice the health problems than people of normal weight. A recent Rand study determined that obesity is worse than heavy drinking or smoking for your health.
Being overweight opens the doors to 35 different diseases. Regular exercise is a major factor in keeping weight under control.
Moods-Do you like feeling euphoric with a sense of well being? Exercise is the key. Exercise stimulates the brain chemicals seratonin and norepinephrine, the feel good neurotransmitters.
Molecular biologists and neurologists now conclude that exercise activates brain chemicals the same way antidepressants do.
A psychologist in Dallas named Jasper Smits is now pioneering a drug free program to treat depression, anxiety, and mood disorders. He understands exercise benefits and drugs damage due to side effects. Antidepressant drugs now cost Americans $10 billion dollars annually.
Stress-Mounting evidence suggests that those who are physically fit are far more able to handle stress successfully. Studies performed determined that those who moderately exercise at least 3 times weekly handle stress better.
Oxygenation + Detoxification-Exercise promotes blood vessel dilation and blood oxygenation. When oxygen rich blood reaches the muscle, it exchanges the oxygen for carbon dioxide and body toxins.
By blood circulation these toxins are released mainly through the lungs and the lymphatic system. Oxygen in the cells prohibits diseases like cancer to exist. Cancer requires an acidic, fermented, non-oxygenated environment to thrive.
Gains tips on how to begin an exercise program
http://www.antiaging-advisor.com/exercise-benefits.html