The Benefits of Exercise

Diet and exercise are two lifestyle factors that play important roles in reducing the risk of many chronic diseases. For many of these chronic diseases, diet and exercise are each listed as modifiable independent risk factors. What this means is that both diet and exercise are required elements of a healthful lifestyle. 

Developing a healthful eating plan without considering your activity level or initiating an exercise program without taking your diet into consideration isn't as preventative as including both as part of your healthful lifestyle plan.

Diet and exercise have been shown to reduce the risk of heart disease, diabetes, obesity, osteoporosis, and cancer. Specifically, exercise has been shown to help control blood cholesterol levels, prevent and control Type 2 diabetes and obesity, lower blood pressure in hypertensive individuals, decrease cardiovascular disease mortality, strengthen bones, and reduce stress and the symptoms associated with anxiety and depression.

Blood Cholesterol:

LDL cholesterol (LDL-c) is considered the "bad" cholesterol, whereas HDL cholesterol (HDL-c) is the "good" cholesterol. The majority of cholesterol in the blood is in the form of LDL-c. Elevated levels of LDL-c will cause the LDL to deposit in the artery walls forming plaque-like lesions, which can clog the arteries, eventually leading to a heart attack. It is believed that HDL-c carries cholesterol from the artery walls back to the liver where it can then be eliminated from the body. Regular exercise has been shown to elevate HDL-c levels, and in combination with a low-saturated fat and low-cholesterol diet, improve the overall blood cholesterol profile.

Diabetes and Obesity:

Moderate exercise is recommended in the prevention and management of Type 2 diabetes. Increased physical activity can improve glucose uptake in the cells by increasing insulin sensitivity. Exercise is also beneficial in normalizing the altered blood cholesterol profiles associated with Type 2 diabetes.

Approximately 75% of the Type 2 diabetic individuals in the United States are obese. Obesity, which is a major contributor to the development and maintenance of the diabetic state, is directly affected by exercise. Exercise is effective in lowering body adiposity. Exercise, in combination with a weight-loss program will accelerate fat loss and maintain lean body mass. If you're overweight, just losing 5% to 10% of your total body weight can minimize the associated health risks.

Blood Pressure:

Exercise can help lower blood pressure in hypertensive individuals. Elevated blood pressure is an independent risk factor for coronary artery disease. Aerobic exercise has been shown to decrease both systolic and diastolic blood pressure by 8 to 10 mm Hg.

Cardiovascular Disease:

There is a direct relationship with the amount of exercise performed per week and cardiovascular disease mortality. This effect appears to be most profound in sedentary individuals who become moderately active. A moderate-intensity activity level is defined as exercising at 40% to 60% of maximal oxygen uptake, depending on age. Exercise training increases the maximum cardiac output (the amount of blood pumped out by the heart per minute) and enhances the ability of the muscles to extract and use the oxygen from the blood.

Osteoporosis:

Osteoporosis is a naturally occurring process that cannot be cured, but can be prevented or the progression delayed by building strong bones early in life. The factors that affect bone density include genetics, lifestyle, nutrition, exercise, physical health, and medical history.

Weight-bearing exercise, such as walking, jogging, and aerobics, is an essential ingredient for achieving and maintaining an adequate bone density. Studies indicate that women who walk at least seven miles per week have higher bone density than women who walk less than one mile per week. Since the effects of exercise on bone integrity are site-specific, it is recommended to do a variety of weight-bearing exercises.

The key to minimizing the incidence of osteoporosis is to consume a well-balanced, calcium-rich diet and exercise regularly early in life, from preadolescence through young adulthood when peak bone mass is obtained.

Mood enhancement:

In addition to lowering the risk of chronic disease, aerobic exercise has also been shown to have positive psychological effects. Active individuals, as compared to sedentary individuals, are more likely to be better adjusted, have improved cognitive function, lower cardiovascular responses to stress (i.e., blood pressure elevation), and experience fewer symptoms of anxiety and depression. Exercise also improves one's self-confidence and self-esteem.

Get Started Today!

As with making positive changes in the diet, increasing your physical activity level has many far-reaching health advantages. By taking that 30-minute walk each day, you can help reduce the risk for many of the chronic diseases and enhance your psychological, cognitive, and emotional well being. Remember for reaching and maintaining maximum health; incorporate both diet and exercise into your daily lifestyle plan!