Kenneth Gardner

Regular physical activity lowers your risk of dying from many chronic, disabling diseases.

A sedentary lifestyle has been identified as one of several factorsthat contribute to the development of chronic diseases. Other contributing factors include smoking, high blood pressure, unhealthy cholesterol levels, diabetes, and obesity.

Individuals who practise a sedentary lifestyle are more prone to higher cardiovascular death rates compared to physically fit individuals. Endurance exercises have been proven to positively reduce the levels of fat in the blood. High cholesterol intakes are directly linked to cardiovascular diseases as they contribute to the formation of fatty deposits on the lining of arteries. If such a deposit should block one of the coronary arteries which supplies blood to the heart, a heart attack can occur.

Recent researchers have shown a growing relationship between regular physical activity and a reduction in numerous types of cancer. Regular physical activity reduces the risk of colon cancer, and new data suggest that it might reduce cancer of the reproductive organs in women. Exercise contributes to decreased risks of colon cancer by increasing the movement of food through the gastrointestinal tract, enhancing immune functions and reducing blood fats.

Prevents diabetes

The treadmill will give you a good workout. - FIle

Regular physical activity also helps to prevent the development of most commons forms of diabetes. Diabetes mellitus is a disease that causes a disruption of normal metabolism. In a person with diabetes, the pancreas, which normally secretes the hormone insulin, is disrupted, causing a build up of glucose in the bloodstream. Exercise will help to burn this excess sugar and make the cells more sensitive to the hormone insulin, thus regulating blood sugar levels. Obesity is the key risk factor for developing diabetes, and regular physical activity helps to keep the body fat at a healthy level.

While exercise is important for everyone, it provides a special benefit for women as it protects against osteoporosis, a disease that result in loss of bone density and poor bone strength. Weight-bearing exercises during the teens and twenties are very essential as they build strong bones. Individuals with denser bones tend to cope better as bone loss occurs with ageing. Stronger bones will help to improve your balance and will reduce your risk of experiencing debilitating falls and bone fractures.

Control body fat

Exercise is the best natural way of controlling body fat. Excess body fat is linked to a variety of health-related problems including cancer, cardiovascular diseases and diabetes. An ideal body weight can be difficult to achieve and maintain, especially for someone who is sedentary and not on a proper diet.

Regular exercise increases daily calorie expenditure so that an unhealthy diet is less likely to lead to weight gain. Endurance exercises burn calories directly and will help to raise your resting metabolic rate for several hours following an exercise session. With a higher metabolic rate you may consume more food without gaining weight.

Exercise may have either positive or negative effects on the immune system. Moderate endurance exercise boosts immune function whereas excessive training depresses it. Individuals who are physically fit get fewer colds and upper respiratory tract infections than people who are not fit. In addition to regular exercise, the immune system can be strengthened by having a well-balanced diet, managing stress and getting seven to eight hours of sleep every night.

Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.