Exercise Is The Best Medicine
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” - Hippocrates, 460-377 BC .
A balanced exercise programme is one of the most beneficial prescriptions you can follow to achieve improved health .Exercise is cheap, readily accessible and when taken in the correct dose, is free from side effects. It truly is the only “miracle treatment” proven to help offset many of the health problems associated with modern living, including well established mental health benefits.
To gain the well-established benefits of regular exercise the programme you choose need not be intimidating. Research in recent years has shown that the health benefits associated with regular physical activity can be achieved by following a low to moderate intensity exercise routine on a consistent basis. Unlike earlier advice, which suggested that you needed to exercise at high intensity to achieve fitness, data is now available which clearly shows there is a difference in the type and intensity required to gain health benefits compared to that required to improve athletic fitness.
The good news is that you do not need to “train” like an elite athlete to achieve significant results. Most individuals following an exercise routine do so to gain the benefits of weight control, better appearance, improved well-being and self-esteem, together with the positive medical benefits of lowered cholesterol,better blood pressure and blod glucose control. The emotional and mental health gains have also become a major focus in recent years .
If you wish to work out more frequently and at higher effort levels there will be additional benefits of improved heart and lung efficiency as well as improved performance for a given task such as a fun run or triathlon. Thus ,the benefits you gain will be based on individual goals, but for most people the issue is simply improved health.
What are the benefits?
Review of all the scientific studies on the value of regular activity shows that the health benefits can be summarised as follows:
· lowering of blood pressure
· lowering of cholesterol
· weight reduction
· avoidance of smoking
· improved body shape and tone
· improved dietary awareness
· lowered stress and anxiety levels
· improved mental well-being
· improved work performance
· better glucose utilisation (reduced diabetic risk)
· reduced cardiac risk
· lower cancer risk
Whilst this list is comprehensive ,it is by no means exhaustive, yet you can see that the benefits obtained affect many of the systems in the body. With heart disease being such a major source of ill health in Australia ,it is important to note that most of the major risk factors for heart disease are positively influenced by a commitment to exercise.
As a nation we have a high incidence of obesity,high blood pressure and adult onset diabetes .Doesn’t it make sense to take steps (literally) to reduce the onset of these diseases and minimise the harm they cause to our health ?
How much and what type of exercise?
Whilst the overall intensity of the programme does not have to be high, consistency is the key to gaining the benefits outlined .Initially it is important to aim for a minimum of three sessions per week .Over time this should be increased so that activity is performed on most days of the week i.e. 5 to 6 sessions.
20 minutes of light to moderate activity is a good starting point However this should be slowly increased to aim for between 30 and 45 minutes per session. There is recent evidence to show that three sessions of 10 minutes each can achieve similar health gains to a single 30 minute session.Even incidental activity, such as taking the stairs instead of the elevator or parking further away from your destination to walk an extra 5 minutes, all contribute to health gains.
The primary component of any exercise routine is regular aerobic (“using oxygen:”) activity. This can be brisk walking, cycling, swimming, exercise to music classes, skipping, rowing, running etc. In fact any activity which uses large muscle groups in a rhythmic manner will work.You body cannot tell the difference –it just knows it is working!
Finally the effort should be sufficient to cause mild breathlessness but still allow you to carry on a conversation with your workout partner. Benefits start at levels as low as 50% of your maximum effort. One simple formula is to work from your heart rate (pulse). Maximum HR is calculated as 220 minus age. Thus for a 40 year old ,220-40 =180.Greater benefits can be gained as the intensity increases, but you do not need to exceed 85% of the predicted maximum HR unless you are training for competition!
If you combine all these criteria with some light resistance (strength ) training and flexibility work, you have a well balanced programme It is probably true to say that there is no single type of exercise which is complete. However, a balanced mix will provide the stimulus for improvement and an opportunity for enjoyment and mental relaxation – all of which help to maintain compliance when you have a busy lifestyle.
What are the risks?
Individuals who are unfit should begin slowly (walking is best) and gradually build up the programme. Anyone who has a current medical condition and all individuals over 40 should seek advice from their doctor before embarking on a fitness routine.
Exercise can be stressful and injuries do occur. Many overuse injuries are preventable as people do not seek appropriate advice and attempt too much, too soon. Attention to the use of proper equipment including good footwear is important. Something as simple as a fitted mouthguard can reduce the need for expensive dental work. Warm up, balance and flexibility exercises help offset the risk of joint and soft tissue (muscle and ligament) injuries.
Injuries to the lower limb, especially the ankle and knee, are common and should be assessed early if they occur. Whilst prevention is ideal, early intervention can help minimise the damage once an injury has happened.
Summary
There is no doubt the health benefits of regular physical activity far outweigh the risks.The secret is to determine the best type of exercise routine for you and to begin at a suitable low to moderate intensity. Benefits do not occur overnight and compliance can be challenging. However a consistent and balanced approach will provide the physical and mental benefits which will encourage you to remain committed and thus continue to improve your health into the future.Good luck!