Get Fit! The Benefits of Exercise
Step right up! It’s the miracle cure we’ve all been waiting for.
- up to a 35% lower risk of coronary heart disease and stroke
- up to a 50% lower risk of type 2 diabetes
- up to a 50% lower risk of colon cancer
- up to a 20% lower risk of breast cancer
- a 30% lower risk of early death
- up to an 83% lower risk of osteoarthritis
- up to a 68% lower risk of hip fracture
- a 30% lower risk of falls (among older adults)
- up to a 30% lower risk of depression
- up to a 30% lower risk of dementia
To stay healthy or to improve your health, adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week.
Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song.
Examples of moderate-intensity aerobic activities are:
- walking fast
- water aerobics
- riding a bike on level ground or with few hills
- playing doubles tennis
- pushing a lawn mower
Daily chores such as shopping, cooking or housework don’t count towards your 150 minutes. This is because the effort needed to do them isn’t hard enough to get your heart rate up.
A modern problem
People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.
We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Spending hours sitting down watching TV or playing computer games is thought to increase your risk of many chronic diseases, such as heart disease, stroke and diabetes, as well as weight gain and obesity.
Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music.
Whether it’s limiting the time babies spend strapped in their buggies to encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day whatever your age, get in touch and we can help.
R.E.A.L can help you lose weight. Join R.E.A.L ten week programme, consisting of an initial consultation and nine follow-up sessions in Nutrition and Weight management. As well as your own personal trainer to get fit! The fitness element provides a personalised programme of specific exercises that will give you a safe way to work out, one-on-one at Carol’s private studio in Horsham, reducing the risk of injury, help you burn the calories and keep the weight off.
SHAPE FOR SUMMER! Get a 10% DISCOUNT if you join R.E.A.L before the end of October! Don’t delay….change your life today.
In March, fearless chefs Tom Aikens and Jason Atherton joined 1,200 other contenders for the fourth annual Vertical Rush, a tower run in aid of housing charity Shelter.
What Tom Aikens say’s about R.E.A.L
“Having worked with Samantha, I can say that she is totally dedicated to helping client’s achieve results with a passion. I would recommend her services at REAL highly”.