Exercise is a vital part of a successfully functioning lifestyle. Though it is only one component of healthy living, exercise can still prevent or diminish the chances of many major illnesses and health problems. Simple exercise such as brisk walking or hiking, is beneficial, but more intense exercises can greatly improve fitness levels. The Cleveland Clinic recommends gradually working up to an exercise session lasting 20 to 30 minutes, at least three to four times a week. In addition, you should also include warmup and cooldown phases.
Cholesterol
Cholesterol is a fatty substance carried in the blood by transporters called lipoproteins. The mere presence of special low-density lipoproteins, or LDL, which carry a high amount of cholesterol, can unfortunately cause the deposition of fat in the arterial walls. This in turn is likely to lead to coronary heart disease by blocking the flow of blood in the veins. Regular participation in physical activity, however, can positively influence cholesterol metabolism by altering the rates of synthesis, transport and clearance of cholesterol from the blood. The exact mechanisms are not exactly known, but they can dramatically reduce the rate of coronary heart disease.
Cardiovascular Health
Besides lowering the amount of cholesterol in the body, exercise can also improve the cardiovascular system in other ways. It improves the responsiveness of your heart and fitness level by boosting endurance and efficiency, even after major health problems. According to the American Heart Association, people who modify their behavior and start regular exercise after a heart attack have better rates of survival and better quality of life over the course of their lives.
Mental Health
Exercise improves your general psychological profile. It reduces feelings of depression and anxiety, improves mood and confidence and promotes a sense of well-being. It may also take your mind off your worries and dispel the cycle of negative thoughts that feed anxiety and depression. This is due to three facts: exercise releases beneficial brain chemicals, reduces immune system chemicals that can worsen depression and increases body temperature, which can have a calming effect.
Others
Exercise has many other benefits. It builds healthy bones, muscles and joints and reduces the risk of colon cancer and arthritis. It can also help prevent diabetes by controlling weight and lowering blood sugar levels. Even if diabetes has already developed, exercise can reduce the need for insulin injections by naturally controlling blood sugar. The loss of weight, too, amplifies many of the benefits of exercise such as lowering the risk of cardiovascular disease.
References
- Cleveland Clinic: COPD Exercise and Activity Guidelines
- University of New Mexico; A Review of the Impact of Exercise on Cholesterol Levels; Chantal A. Vella, Len Kravitz, Ph.D., and Jeffrey M. Janot
- American Heart Association: Physical Activity
- MayoClinic.com: Depression and Anxiety
- FamilyDoctor.org: Diabetes and Exercise
Member Comments