exercise and health The correlations between
daily physical exercise and health are numerous
and solidly affirmed through clinical research
studies. In an overarching context physical activity
improves the efficiency of metabolic functions at
the cellular level throughout the body. Physical
exercise further has specific effects on nearly
every system of the body, helping the body func-
tion with optimum efficiency.
Though researchers do not fully understand the
mechanisms within the body through which exer-
cise affects health and disease, they do know that
physically inactive people are
- twice as likely to develop CORONARY ARTERY DIS-
EASE(CAD) - 50 percent more likely to develop HYPERTENSION
(high BLOOD PRESSURE) - up to 6 times more likely to develop type 2 DIA-
BETESbetween the ages of 18 and 30 - twice as likely to die prematurely for any reason
Many researchers believe that physical inactiv-
ity is nearly as significant a risk factor for CARDIO-
VASCULAR DISEASE(CVD) as cigarette smoking. As
well, the correlation between physical inactivity
and OBESITY, also a key risk factor for numerous
health conditions and premature death, is strong.
Though in combination these two risk factors—
physical inactivity and obesity—affect every level
of bodily function from molecular (metabolic
activity) to mechanical (how the body as a whole
moves and performs) and are sometimes difficult
to separate, exercise alone influences health in
distinct ways. People who are overweight yet
physically active every day have overall better
health and lower risk for serious health conditions
such as CVD and type 2 diabetes than people of
comparable weight and are physically inactive.
Very modest physical activity, such as walking 20
to 30 minutes every day, can result in significant
weight loss over time, lowering health risk related
to both obesity and physical inactivity.
Evidence conclusively demonstrates that regu-
lar exercise, done at least at the minimum level of
recommended physical activity
- lowers BLOODpressure and can reduce hyper-
tension, decreasing the risk for STROKE- improves INSULINsensitivity, decreasing the risk
for type 2 diabetes and helping stabilize dia-
betes that already exists
- improves INSULINsensitivity, decreasing the risk
- reduces the risk for COLORECTAL CANCER, BREAST
CANCER, andPROSTATE CANCER- strengthens bones and increases BONE DENSITY,
lowering the risk for OSTEOPOROSIS - increases FLEXIBILITY and STRENGTH, improving
mobility and reducing the risks for OSTEOARTHRI-
TISand injury from falls
- strengthens bones and increases BONE DENSITY,
- relieves stress and DEPRESSION, improving well-
being and the ability to cope with daily difficul-
ties and challenges - lowers total CHOLESTEROL BLOOD LEVELS and
increases high-density lipoprotein (HDL) cho-
lesterol (“good” cholesterol) blood level, reduc-
ing the risk for ATHEROSCLEROSISand CAD - improves cardiovascular efficiency and lung
capacity - stimulates gastrointestinal activity, shortening
the amount of time food takes to complete its
journey through the digestive process and
decreasing the likelihood of CONSTIPATIONand
other gastrointestinal disorders
Numerous studies show that modest to moder-
ate physical exercise—30 minutes a day most days
of the week—is sufficient to generate measurable
health benefits. About 40 percent of Americans
meet this objective. Additional exercise increases
benefits. It is important to choose a variety of
activities that are enjoyable, convenient (logisti-
cally feasible and require minimal preparation),
within an individual’s skill range, and safe within
the context of any existing health conditions.
Structured activities—even when structure is as
basic as setting aside 30 minutes each day to
walk—helps give exercise a sense of priority in a
person’s life, which encourages ongoing participa-
tion. Nevertheless, all efforts to increase physical
activity in daily living, however small or brief,
improve health and QUALITY OF LIFE. Consistency
maintains fitness most effectively.
See also CHOLESTEROL, ENDOGENOUS; DIET AND
HEALTH; EATING HABITS; HEALTH RISK FACTORS; LIFESTYLE
AND HEALTH; METABOLISM; NUTRITIONAL NEEDS; OBESITY;
OBESITY AND HEALTH; PHYSICAL ACTIVITY RECOMMENDA-
TIONS; SMOKING CESSATION.exercise and health 221