What Physical Activity Can Do For Your Body
Physical activity is any movement your body does that works your muscles and requires energy. Exercise is a type of physical activity. Aerobic classes, bike riding, lifting weights are examples of exercise.
Physical activity is not only good for your heart and lungs but also your body when it comes to warding off certain diseases.
Regular moderate and vigorous aerobic activity such as brisk walking, running and aerobics can reduce your risk for coronary heart disease. Coronary heart disease is when plaque builds up in your arteries which supply the heart muscles with oxygen rich blood.
Physical activity helps to control some of the risk factors such as lowering blood pressure, raising HDL cholesterol referred to as the good cholesterol.
Studies show that doing more than 150 minutes (2 hours and 30 minutes) of moderate physical activity or an hour of vigorous physical activity every week will reduce your risk of coronary heart disease by about 30%.
Type 2 Diabetes
Type 2 diabetes means your body does not use insulin correctly. Your pancreas produces insulin but in Type 2 diabetes extra insulin is produced but over time your pancreas cannot make enough insulin to keep your blood glucose at normal levels.
Moderate-intense aerobic exercise such as brisk walking every week (150 minutes) or muscle training exercises like strength training two or more days a week can reduce the risk of type 2 diabetes by 26% according to research from the University College London.
More than one-third (36.5%} of use adults suffer from obesity. Getting regular physical activity helps to reduce body fat and protects against chronic diseases associated with obesity. Exercise burns calories that help to keep your weight under control. Taking a brisk walk can help you maintain a healthy body weight. A general rule is 100 calories are burned for a 180 pound person and 65 calories for a 120 pound person per mile.
Osteoporosis is a bone disease that happens when the body loses to much bone, makes too little bone or both.
Physical activity is required to build and maintain bones. Physical activity is needed throughout adulthood. Physical activity to maintain good bone health includes resistance or strength training. Exercise can help maintain and even modestly increase bone density.
If you have osteoporosis physical activity can reduce fall risk, increase muscle mass and strength and improv3 coordination and balance.
Higher levels of leisure time physical activity such as walking, hiking and swimming, are linked with a lower risk of 13 types of cancers according to a study published this year online in JAMA Internal Medicine.
Higher levels of physical activity compared to lower levels were linked to lower risks of 13 types of cancers; esophageal adenocarcinoma (42 percent lower risk); liver (27 percent lower risk); lung (26 percent lower risk); kidney (23 percent lower risk); gastric cardia (22 percent lower risk); endometrial (21 percent lower risk); myeloid leukemia (20 percent lower risk); myeloma (17 percent lower risk); colon (16 percent lower risk); head and neck (15 percent lower risk), rectal (13 percent lower risk); bladder (13 percent lower risk); and breast (10 percent lower risk). This association mostly remained regardless of body size or smoking history.
Overall physical activity lowered total cancer risk by seven percent
Chronic Pain/Chronic Fatigue
Recent studies have shown patients with chronic fatigue syndrome or fibromyalgia who participated in moderate exercise decreased their pain and stress levels, it also improved their physical function. Those who participate in low intensity exercise like walking have reported less joint and muscle pain.
Moderate physical activity like walking is safe for most persons. Remember to start slowly if you don’t get much physical activity.
If you have a chronic health condition such as arthritis or heart disease talk with your physician first to find out your limitations and your ability to be active. Your physician will help you come up with a physical activity plan that fits your abilities.
Cardiovascular disease risk factors – Physical inactivity ... (n.d.). Retrieved October 24, 2016, from http://www.world-heart-federation.org/cardiovascular-health/cardiovascular-disease-risk-factors/physical-inactivity/
Smith, A.D., Crippa, A., Woodcock, J. et al. Diabetologia (2016). doi:10.1007/s00125-016-4079-0
How Many Calories Does Walking Burn Per Mile? (n.d.). Retrieved October 24, 2016, from https://www.verywell.com/calories-burned-while-walking-3432716
Http://www.niams.nih.gov/health_info/bone/osteoporosis/osteoporosis_hoh.asp#9. (n.d.). Retrieved from http://www.niams.nih.gov/health_info/bone/osteoporosis/osteoporosis_hoh.asp#9
JAMA Intern Med. Published online May 16, 2016. doi:10.1001/jamainternmed.2016.1521. Available pre-embargo to the media at http://media.jamanetwork.com.
Exercise to Help Manage Chronic Pain and/or Fatigue. (n.d.). Retrieved October 24, 2016, from http://www.warrelatedillness.va.gov/education/factsheets/exercise-to-manage-pain.pdf