The secret to life!

The secret to life!

I have some fantastic news, there is something out there, it is free, it is easy to access, it can be shared with your loved ones, it has an immediate effect, and can make you live a longer, healthier, happier life…………..its name………

EXERCISE!

As a practicing physiotherapist, much of my life centres around exercise. Whether that is the exercises I am prescribing to my patients, or participating in with my family, or my own. Exercise to me is second nature and an important factor in my life. However, I am aware that for so many people this is not the case, and getting out or on and being demanding to their body is not a priority.

As a forty something I am aware that although I don’t like to admit it, I am approaching my middle years. A time when certain systems within my body will start to change and alter, that can have a significant impact on my health and my ability to carry out my daily activities. So if my body is going to change anyway because of age, (whatever age this may be) what difference will be active and doing exercise have?

The World Health Organization (WHO) recommends that ALL adults should participate in regular exercise to maintain their health. The guidance coming from them is:

“To stay healthy, adults aged 16-64 should try to be active daily and should do: at least 150 minutes of moderate aerobic activity every week, and strength exercises on two or more days a week that work all the major muscles.”

Or ideally, they recommend a mix of both moderate and vigorous activity, suggesting 1 minute of vigorous exercise equates to two minutes of moderate exercise. The guidelines for older adults are the same if there are no medically limiting factors.

So why are WHO bothered whether we exercise? Why should I encourage those around me to join in and exercise?

Medical research suggests there are several key benefits to our physical and mental health directly from exercise engagement.

The biggie! Exercise can reduce your risk of heart disease and stroke by 35%, type 2 diabetes and colon cancer by 50%, and a 20% reduced risk of breast cancer

1. It can reduce the risk of early death by 30%, it reduces blood pressure and obesity risks associated with the above conditions.

2. It improves your cardio respiratory function IE your stamina to do things, which stops you tiring so easily.

3. It improves your muscular fitness, meaning your body is physically capable of doing more. Contributing to an 83% reduced risk of osteoarthritis, and 30% reduced risks of falls. Also means you can do more and enjoy more activities.

4. It is known to have a protecting factor on nerve health and protects the way our nerves function and relate to the muscles. Research also suggest for many neurological conditions this neuroprotective benefit may delay or slow the progression of disease.

5. Research suggests that regular exercise helps preserve brain function and can reduce the risk of Alzheimer’s and dementia. Working out boosts the chemical in the brain that support function and prevent degeneration in the hippocampus, a key area for memory and learning. Exercise can also boost a specific chemical known to help decision making, higher thinking and learning.

6. Exercise is known to help digestion and can aid good bowel control and health. Combined with better control of abdominal muscles and increased control of pelvic floor muscles that come from exercise, general continence can be improved.

7. Preservation of strong bones and reducing the risk of fractures is achieved through a combination of factors, but weight bearing exercise being a key factor. This can bring with it a reduced risk of hip fracture by 68%.

Mental health is known to benefit hugely from active participation in regular exercises. This is associated with the release of the happy hormones around the body which are released when we exercise. Reducing stress, anxiety and depression, and works as a useful management tool for such condition. It can also be used to help overcome addiction, with the high from exercise releasing the same chemicals producing a high from other addictive activity such as alcohol, drugs, sex and gambling. Exercise helps all by generally improving your mood and can also be very social and increase social interaction in positive ways, again supporting better mental health.

1. Exercise is known to increases the metabolism, meaning it is easier to lose and maintain weight and prevent obesity. It also helps us tone our bodies and makes us look and feel attractive, although maybe not whilst we are sweating!

2. Better sleep! Not only can exercise help you fall asleep faster, but it can let you reach deeper more quality sleep. This is because exercise increases the bodies core temperature, when the temp drops back down after a few hours it signals the body to become sleepy. However, if you exercise too near bedtime, be warned those endorphins make actually keep you awake and buzzing for a while!

Better sex life. Weight loss, improved stamina and mood may contribute to this one, as well as feeling more attractive, but research suggests that women who regularly exercise may also benefit by achieve enhanced arousal and men are less likely to have problems with erectile dysfunction.

Other suggested benefits include, better skin, better performance at work, better relationships, reduced coughs and colds, increased self-confidence.

So with all these benefits what is the cost?

The only cost is 150 mins a week or 75 if you are vigorous! That equates to a soap opera a day, or an extra half hour in bed. The other beauty is that whilst you can spend out on lots of fancy kit and clothes for your new chosen sport, you can also just wear your own clothes and get out and walk, no fancy equipment, no fancy clothes, you can download exercise videos from the internet for guidance, and of course your local physiotherapist is also there to support and guide you in any increase in activity.

Most local authorities have new to exercise schemes, and the internet is a source of all sorts of groups to try if you need that bit of motivation to exercise better with others. Most of the big sports have family programs that can encourage families to exercise together (Tennis, rugby, football, cycling, running).

So if this inspires you to get out and up your activity level, please don’t hesitate to contact us for support, advice and ideas to get you the secret of life!