Hi readers, as promised, this weeks topic is about Pillar 2 of Lifestyle Medicine, and that is, Physical Activity.
I don’t know if you’ve heard, but… exercise is medicine!
Allow me to explain.
It has been known for a long time that exercise is great for issues of the musculoskeletal system. That is, conditions affecting the bones, joints, muscles and connective tissues.
Musculoskeletal problems that benefit from exercise are:
- Osteoarthritis
- Back pain
- Rheumatoid Arthritis and
- Osteoporosis
However, over the last 25 years, research has shown that several chronic diseases also benefit from incorporating physical activity as part of the therapeutic process.
The chronic diseases that benefit from from exercise are:
- Depression, anxiety, stress
- Obesity, hyperlipidemia, metabolic syndrome, Type 2 Diabetes
- Hypertension, coronary heart disease, heart failure
- Chronic obstructive pulmonary disease, asthma, cystic fibrosis
- Dementia, Parkinson's disease, multiple sclerosis
- Cancer and many others..
Being inactive has been shown to lead to increases in the inflammation in the body. So people who are inactive and lead a sedentary lifestyle, are at increased risk of developing the following:-
- Cardiovascular disease
- Type 2 Diabetes,
- Non-alcoholic fatty liver disease
- Osteoporosis
- Various types of cancer
- Depression
- Dementia and
- Alzheimer’s disease
There is strong research evidence supporting the benefits of different types of exercise, such as:
- Aerobic activity
- Muscle and bone strengthening and
- Balance and flexibility
Examples of aerobic activities:
- Walking, hiking, jogging, running
- Water aerobics or swimming
- Cycling, jumping rope, skipping
- Dancing
- Tennis, table tennis
Examples of muscle strengthening activities:
- Lifting weights
- Pushups
- Walking up stairs
- Resistance band workouts
Examples of bone strengthening activities:
- Jumping rope
- Running
- Lifting weights
Examples of balance activities:
- Walking backwards (caution- get someone to hold your hand to guide you)
- Standing on one leg (try this with open eyes and closed eyes - caution- have a chair next to you to grab if need be)
- Walking heel-to-toe
- Practicing standing from a sitting position, or
- Using a wobble board or yoga ball
- Bicycling
Examples of flexibility activities:
- Yoga
- Pilates and
- Stretching
Physical activity recommendations:
- Be active every day
- Move your body in natural ways and/or in organised classes or sports events
For children aged 5 to 17 years:
- Minimum of 1 hour of moderate to vigorous activity involving aerobic activities every day.
- Strength training - 3 times per week.
For adults 18-64 years:
- 2.5 to 5 hours of moderate activity every week or
- 1.25 to 2.5 hours of vigorous activity and
- Strength training - 2 times per week.
For adults over 64 years:
- At least 30 minutes of moderate activity every day
- Incorporate some fitness, strength, balance and flexibility every day.
The message is clear - MOVE YOUR BODY!
Your mental, physical and emotional wellbeing depend on it.
My final message is, find physical activities that you enjoy and do them with friends and family to reap the short- and long-term benefits for your health.
Join me next week as I discuss Pillar 3 of Lifestyle Medicine: Good sleep.
Have a great week.
Dr Fay PhD
For more information or to enquire about public speaking engagements and bookings, visit drfay.com.au
References
Exercise as medicine - evidence for prescribing exercise as therapy in 26 different chronic diseases
Pedersen & Saltin. Scand J Med Sci Sports 2015 Vol. 25 Suppl 3 Pages 1-72
Accession Number: 26606383 DOI: 10.1111/sms.12581
Exercise benefits in cardiovascular disease: beyond attenuation of traditional risk factors.
Fiuza-Luces, C. et al. Nat. Rev. Cardiol. 15, 731–743 (2018).
Lack of exercise is a major cause of chronic diseases. Booth,et al. Compr. Physiol. 2, 1143–1211 (2012).
Physical Activity and Your Heart
Physical Activity and Guidelines for all Australians
DISCLAIMER
The purpose of this article and its contents is for disseminating health information for the benefit of the public and professionals.
This article and its contents is not a substitute for independent professional medical advice.
Nothing contained in this article is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease/disorder/condition, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice.
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