Keeping still can kill

Today, most of us have a sedentary lifestyle, exercise too little and eat too many of the wrong foods, resulting in a high mortality rate and a much poorer quality of life.

Exercise is one of the four cornerstones of healthy living, the others being a healthy diet, avoiding toxins like tobacco and alcohol and controlling stress.

The benefits of exercise and the deleterious effects of physical inactivity have been well documented from lab studies and epidemiological surveys and apply equally to toddlers and the elderly.

Physical activity is defined as any bodily movement produced by skeletal muscles, which results in energy consumption. While it includes exercise, which is a scheduled and resolute muscular activity – playing sports and working out, for example – it also encompasses other daily activities, such as walking at home or at work, climbing stairs and doing housework. Both are essential for healthy living. 

While the most noticeable effects impact the heart and muscles, exercise also has a positive outcome on the respiratory, hormonal and immune systems. 

It has plenty of benefits for the cardiovascular system, improving the potency of heart contractions, lowering blood pressure, increasing the HDL cholesterol (the good cholesterol) and lowering unhealthy triglycerides, resulting in a lower risk of atherosclerosis, heart attacks and stroke. Exercise improves lung capacity and the ability to extract oxygen, leading to better blood oxygenation that is valuable to all cells in the body.

It also improves various metabolisms especially the blood sugar control by the hormone insulin, resulting in lower risk of diabetes. Proper resistance exercise, such as working with weights, favours development of the skeletal muscles and more flexible joints, both of which contribute to stronger bones and reduce the risk of osteoporotic (brittle bone) fractures.

In terms of the immune system, people who exercise have a higher level of specific white blood cells capable of fighting infection and cancers. Being active also lowers the risk of obesity, a condition that is associated with a much higher risk of many tumours. Long-term surveys now suggest that exercise specifically lowers the risk of several cancers including colon cancer (minus up to 50 per cent), breast cancer, uterine and lung cancers. 

Physical activity is also beneficial for mood and social interaction and active individuals are less exposed to depression and report more fulfilling sexual activity than inactive people. 

Physical inactivity on the other hand exposes us to a wide range of harmful effects. According to the World Health Organisation (WHO), physical inactivity is the fourth leading risk factor for global mortality (accounting for 6 per cent of deaths globally), after high blood pressure (13 per cent), tobacco (9 per cent), and high blood sugar (6 per cent). Exercising at least 3 hours every week not only leads to better physical health but also to enhanced wellbeing. 

As ageing is the result of both weakening physiological functions and reduced physical activity, older people who exercise regularly –whether by walking, swimming or practising tai chi – enjoy a better quality of life.

In very rare cases, the practice of exercise may be detrimental to the health, so it is wise to get a medical opinion when starting a new exercise regime. 

There are a few rules to follow to maximise the health benefits of exercise while avoiding potential injury. These include setting reasonable and progressive goals based on your current fitness level, always starting with a routine warm-up of at least 10 minutes followed by muscle stretching and joint flexibility movements. Practise both aerobic exercise (for cardio-respiratory function) and resistance exercise to build up or preserve lean mass. Drink water before, during and after exercise. Consider a coach for a few sessions to get useful tips on correct posture, breathing techniques and exercise sequence.

Last but not the least, make physical activity and exercise a fun part of your lifestyle.

 

DR GERARD LALANDE is managing director of CEO-HEALTH, which |provides medical referrals for expatriates and customised executive |medical check-ups in Thailand. He can be contacted at [email protected].