Exercise is one of the most important things you can do to improve your health. It’s also probably the thing that people think about the least and do the least.
A recent review of studies on physical activity and cardiovascular disease concluded that there is a clear consensus that more exercise is better than less. In fact, there appears to be an inverse relationship between time spent sitting and the risk of developing chronic diseases such as heart disease, stroke, Type 2 diabetes, and some forms of cancer.
As
you’ll read below, there are a variety of benefits from 30 minutes or more per
day of regular physical activity. That said, some people may find that they get
the most benefit from specific types of activities rather than from general
amounts of exercise. But no matter what type you are, getting at least 30
minutes per day will help in many ways.
What is the link between physical activity and cardiovascular health?
Physical activity has been shown to reduce the risk of
coronary heart disease and improve other aspects of cardiovascular health,
including blood pressure and blood sugar control. In fact, a large review found
that physically active people had a dramatically lower risk of heart
disease than non-active people. In a study of more than 75,000 women,
researchers found that those who were most physically active had a 49% lower
risk of heart disease than the least active group. They also noted that the
link between physical activity and heart health is strongest in women who are
overweight or obese.
How much exercise is enough to reap benefits?
Researchers are still trying to figure this out. Studies
have found that people who were regularly active for more than 2 hours per day
had some protection against heart disease, but those who were active for
shorter periods did not. In addition to being physically active, people who are
trying to reap the benefits of exercise should consume a healthy diet that is
rich in fruits, vegetables, whole grains, and low-fat dairy foods. A healthy
diet is critical to maintaining optimal health and reducing your risk of heart
disease; however, a healthy diet alone will not give you the benefits of
exercise. You also need to move your body, which is why it is important to
include both exercise and a healthy diet in your daily routine.
Which activities are best for cardiovascular health?
A variety of scientific studies have examined the many
benefits of regular physical activity and found that aerobic activity such as
walking and swimming is the most beneficial. In one study, researchers analyzed
data from more than 340,000 people and found that those who were physically
active were 38% less likely to die of any cause over 18 years compared
with people who were not physically active. The best types of aerobic activity
for heart health include brisk walking, swimming, biking, hiking, and dancing.
Some studies have also found that strength training, including weight lifting
and resistance training, such as push-ups and squats, is an additional way to
reduce your risk of heart disease. Other types of activities such as yoga,
Pilates, golf, and rope-skipping, do not have the same level of evidence to
support their cardiovascular benefits.
Other benefits of 30 minutes of physical activity per day
- Weight loss - One common reason people don’t exercise is
that they don’t see the benefits right away. Regular physical activity, though,
can help you lose weight and improve your health. In fact, one review of
studies found that people who were most physically active had an 18% lower body
mass index (BMI) compared with the least active group. - Increased energy -
Exercise releases endorphins, which give you energy and make you feel happier
and less stressed out. Regular activity also can increase your
basal metabolic rate—the number of calories your body burns at rest. This can
help you lose weight and maintain healthy body weight.
Summary
Physical activity has been shown to reduce the risk of heart disease and improve other aspects of cardiovascular health, including blood pressure and blood sugar control.
Strength training, including weight lifting and resistance training, such as push-ups and squats, has been shown to have additional benefits.
Various types of physical activity do not have the same level of evidence to support their benefits, but most types of activity can improve your overall health and reduce your risk of disease.
When choosing an activity, think about what feels good and is enjoyable for you.
This can help you stay motivated and reap the benefits of physical activity.
Regular physical activity is beneficial for many reasons, including weight loss, increased energy, and reduced risk of heart disease. There are many ways to get the exercise you need, such as walking, swimming, biking, strength training, yoga, and many others.
You can also find ways to fit an activity into your daily schedule, whether that’s taking the stairs instead of the elevator, parking as far away as possible, or pausing occasionally to take a deep breath.
A few
minutes spent doing these things can add up over time and make a real
difference in your health.
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