Why bother to exercise?

Exercise, my Granny told me, is good for me. However, I learnt from an early age that I wouldn’t always like what my Granny told me was good for me, broccoli being the perfect example. Granny was right, though, as research shows that exercise has many benefits for both our health and happiness.

ARTHRITIS - This is a painful condition that we Physiotherapists see a lot of, particularly of the hip or knee joint. Exercise is a great way of managing this condition as building up the muscles around the affected joints with resistance training has been shown to reduce pain and improve function.

CANCER - Cancer is major health problem and a concern for many people but exercise can help prevent cancer. A Canadian research team reviewed the available literature on cancer prevention and summarized the findings of more than 100 research projects. They concluded that routine physical activity is associated with reductions in the incidence of specific cancers, in particular bowel cancer and breast cancer

OUR IMMUNE SYSTEM - Exercise can help prevent us from catching a cold or the ‘flu as exercise elevates the level of immunoglobulins, which are proteins that help bolster our immune system and ward off infection. This effect will last for about 24 hours after each exercise session.

OUR MOOD - Exercise triggers our brain to release chemicals such as Serotonin and Dopamine which can make us feel better by lifting our mood and making us feel more relaxed. Even just a brisk 30 minute walk can reduce stress. Exercise also can help us fall asleep more quickly and help us have a deeper and more restful sleep. There is evidence that, in some cases, exercise is just as good as antidepressant medication in treating depression.

HOW MUCH DO WE NEED TO DO?

Current guidelines suggest that adults should aim to be active daily and that over a week this activity should add up to 150 minutes of moderate activity in bouts of 10 minutes or more. Moderate activity will cause you to get warmer, breathe harder, your heart will beat faster but you should still be able to carry on a conversation.

It is also important that we strengthen muscles and not just concentrate on exercising our cardiovascular system so guidelines suggest that we undertake physical activities to strengthen muscles twice a week which would include exercise with weights. This may include carrying grocery bags, housework and gardening.

There is no doubt that exercise will make us healthier, happier and help us live longer and, more importantly, to live longer with less disability and illness. To have the best chance of living a long and healthy life, all we need to do is find activities that we enjoy doing and keep doing them. Walk, swim, cycle, run; do Pilates, Yoga, or gym classes; go dancing, climbing or take the dog for a walk. Do whatever activity you enjoy. You will be happier and healthier both now, and in the future. Something well worth aiming for!

The health column is contributed by McNaughton Physiogrange, Edinburgh www.physiogrange.co.uk