Your health with Pharmacist Advice

Excercise

How much excercise should I do?

To gain health benefits you should do at least 30 minutes of moderate exercise, on most days (at least five days per week).

  • 30 minutes per day is a good start to gain health benefits. However, you do not have to do this all at once. Several short bursts of activity are thought to be equally as good. This may make it easier to fit exercise into a busy schedule.
    • For people who need to manage their weight and are at risk of putting on weight, it should be for 45 to 60 minutes.
    • For people who have been obese, or are still obese and have lost weight, it should be for 60-90 minutes.
    • For older people, the above recommendations still apply, depending on ability.
    • Children should get at least one hour a day of physical activity.
  • Moderate exercise means that you get warm, mildly out of breath, and mildly sweaty. It does not have to be intense. However, a study published in 2003 suggests that the more vigorous the exercise, the better for health - particularly for preventing heart disease. You cannot 'store up' the benefits of exercise. You need to do it regularly.

 

What kind of excercise?

Anything that makes your heart rate increase, and makes you at least mildly out of breath. For example: brisk walking, jogging, swimming, cycling, dancing, badminton, tennis, etc. You can even use normal activities as part of your exercise routine. For example, fairly heavy housework or gardening can make you out of breath and sweaty. Consider a brisk walk to work, or to the shops, instead of using a car or bus, etc.

 

What are the health benefits of excercise?

Heart disease and stroke

On average, the risk of developing heart disease such as angina or a heart attack is reduced by about a third in people who exercise compared to those who do no exercise. You are also less likely to have a stroke. Exercise is good for the heart muscle, but it also reduces some 'risk factors' for heart disease and stroke. For example, on average, blood pressure, cholesterol, and body weight are lower in people who regularly exercise compared with those who do not.

If you already have heart disease, regular exercise is usually advised as an important way to help prevent the heart disease from getting worse.

 

Weight control

Exercise helps to burn off excess fat. Regular exercise combined with a healthy diet is the best way of losing excess weight, and to maintain a healthy body weight.

 

Osteoporosis

Regular exercise helps to prevent osteoporosis ('thinning of the bones'). The pulling and tugging on the bones by the muscles helps to stimulate bone-making cells which strengthens the bones.

 

Cancer

Regular exercise roughly halves the chance of developing cancer of the colon (bowel cancer). There is also evidence that breast cancer is less common in women who exercise regularly.

 

Mental health

Exercise is thought to help ease stress, and improve your general well-being and self-esteem. It is difficult to measure 'stress'. However, many people find their level of stress is reduced by regular exercise. Exercise can also help to ease anxiety and depression. It can also help to make you sleep better. (But do exercise during the day, not near to bed time.)

 

Older people

If you are over 70, you are less likely to fall and be injured if you exercise regularly.


Some other points about excercise

  • If you have a medical condition that concerns you about exercising, then see your doctor before starting an exercise programme. However, there are few reasons why exercise may be harmful. A common wrong belief is that exercise may be "bad for the heart". On the contrary, exercise is good for most people with heart disease.
  • If you are unfit and not used to exercise, it is best to gradually build up your level of exercise.
  • One of the biggest obstacles is the uphill battle to become fit. Many people feel that the first few attempts at exercise are quite a struggle. Do not get disheartened. You are likely to find that each time it becomes easier and more enjoyable.
  • Try and keep exercise high on your list of priorities. If one kind of exercise becomes boring, try switching to other types to maintain the health benefits.
  • Some people set their goals too high. For example, aiming for a marathon run. This may take too much time, you may lose enthusiasm, and exercise may become a drudge. Beware of this pitfall.
  • Exercise is not just for young 'sporty' types. It is never too late to start to gain the benefits, no matter how old or unfit you are.

 

The bottom line

Realistically, walking is likely to be the exercise chosen by many people. But, this is fine as brisk walking is an excellent moderate exercise.