Exercise

Many recent studies have proven the benefits of physical activity:

1. Improved physical health: Regular physical activity strengthens the heart and blood vessels, reducing the risk of heart disease, stroke and high blood pressure. It can also improve insulin sensitivity and lipid profile[1]

2. Better mental health: Exercise can reduce stress, anxiety, and depression and improve mood and cognitive function[2]

3. Weight management: Physical activity helps to burn calories and maintain a healthy weight[3]

4. Increased muscle strength and endurance: Exercise can help build and maintain strong muscles and improve overall physical performance.

5. Better bone density: Weight-bearing exercises, particularly progressive resistance training, can help build and maintain strong bones, reducing the risk of osteoporosis[4]

6. Improved flexibility and balance: Regular exercise can help improve flexibility and balance, reducing the risk of falls and injuries

7. Better sleep: Exercise can improve sleep quality and help people fall asleep more easily[5]

8. Increased longevity: Studies have shown that regular physical activity can help people live longer and healthier lives.

So what type of exercise should you undertake? How much should you exercise?

Types of exercise:

Aerobic exercise: Activities that increase your heart rate and breathing, such as jogging, cycling, swimming, or dancing.

Strength training: Activities that build and tone your muscles, such as weightlifting, resistance band exercises, or bodyweight exercises like push-ups and squats.

Flexibility and stretching: Activities that increase your range of motion and improve your flexibility, such as yoga, Pilates, or static stretching.

Balance training: Activities that improve your balance and stability, such as standing on one leg, doing balance exercises on a stability ball, or practising tai chi.

High-intensity interval training (HIIT): An exercise involving short bursts of intense activity followed by periods of rest or lower-intensity exercise, such as sprinting or jumping rope.

How much to exercise:

You must choose wisely the type of exercise and the intensity based on your fitness level.

According to NHS guidelines, an adult between 19 and 64 years should do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity per week. The exercise should be spread evenly over 4 to 5 days a week

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557987/ [2] https://www.thelancet.com/article/S2215-0366(18)30227-X/fulltext [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/ [4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/#:~:text=Physical%20exercise%20is%20considered%20an,bone%20density%20in%20osteoporotic%20patients. [5]https://pubmed.ncbi.nlm.nih.gov/28458924/