Benefits of Exercise
The benefits of exercise are tremendous. The link between physical activity and health benefits has been intuitively known throughout recorded history. The medical literature clearly demonstrates beneficial effects of physical activity on a number of aspects and parameters that affect health and longevity. However, there are some risks associated with exercise in some patients. Other people may have different perceived barriers to exercising.
Thus, we hope here to provide our website readers with a reasonable approach to exercise. If you have concerns about how to approach exercise in your current state of health, we recommend that you come see one of our physicians at the Stamford Medical Centre as an exercise prescription can be given for each individual considering taking into consideration their personal health status, past medical history, and other factors.
The Physiology of Physical Activity: Long-term adaptations to exercise training include effects upon our musculoskeletal system, the metabolic system, the cardiovascular system, our heart and blood vessels, and the respiratory system--our lungs and airways.
Benefits of Exercise - Exercise favorably impacts on multiple systems and health outcomes:
Risks of Exercise - The benefits of physical activity far outweigh the possible associated risks. Musculoskeletal injury is the most common risk of exercise. Acute strains and tears, inflammation of various types, chronic strain, stress fractures, traumatic fractures, nerve palsies, tendonitis, and bursitis all may occur during or as result of physical activity.
Many of the injuries are secondary to overuse and are therefore preventable, meaning don't overdo it past your body's limits.
More serious but much less common risks include arrhythmia, sudden cardiac arrest, and myocardial infarction. However, these potential risks do not outweigh the benefits of routine exercise in the absence of a contraindication to exercise.
A preexercise medical evaluation is reasonable before a vigorous exercise program is begun for patients who have been sedentary, to evaluate risks and help set appropriate exercise goals. Exercise Tolerance Testing is recommended for patients with Diabetes or Coronary Heart Disease prior to an exercise program.
Exercise Prescription: In primary prevention, for example in preventing heart disease or stroke, a life-long physical activity should consist of 30 to 60 minutes of exercise, four to six times a week. Some accepted guidelines (American Heart Association and the American College of Sports Medicine) recommend either moderate intensity exercise for 30 minutes for a minimum of five days a week, or strenuous exercise for 20 minutes three days a week, or a combination of these activities. Muscle-strengthening activities that involve all major muscle groups should be done on two or more days a week to provide additional benefit.
Endpoints indicating an adequate degree of exercise has been achieved include:
Moderate-intensity exercise, in combination with weight loss, can provide cardiovascular health benefits (such as a reduction in blood pressure and lowering cholesterol levels). The total amount of exercise does affect weight loss, when combined with diet.
A sedentary person should begin physical activity with shorter durations of low- or moderate-intensity activity and gradually increase the duration and intensity until the goal is reached. The greatest health benefits appear to be in those who move from sedentary (no exercise) to moderate-level activity. However, there is established benefit in those who move from moderate to more vigorous exercise levels as well.
Strength-developing exercises can add to the benefits of endurance-type activity. Resistance exercising, like exercises with free weights or exercise equipment consisting of 10 to 15 repetitions of each exercise for arms, shoulders, chest, trunk, back, hips and legs should be carried out two to three times a week.
A review of several studies found that stretching exercises performed before exercise neither significantly reduced muscle soreness nor the risk of injury. There is nothing to lose in stretching or limbering up before exercise so despite studies showing no significant benefit those who enjoy this element to their exercise should continue with it.
Just like stretching, there is little downside to a "warm-up", and it is a reasonable recommendation. The warm-up can include stretching exercises, walking, or calisthenics; a period of five minutes should be adequate.
"Cool-down" exercise can be a good habit to follow after moderate to strenous exercise. This is recommended after the exercise for a period of approximately five minutes to allow for lactic acid removal from muscles, and the gradual return of blood from the muscles to the central circulation. The cool-down may include slow walking, calisthenics, or stretching exercises.
Written by Dr. Mark L. Siefring; Key Resource and paraphrasing are from UpToDate.
The benefits of exercise are tremendous. The link between physical activity and health benefits has been intuitively known throughout recorded history. The medical literature clearly demonstrates beneficial effects of physical activity on a number of aspects and parameters that affect health and longevity. However, there are some risks associated with exercise in some patients. Other people may have different perceived barriers to exercising.
Thus, we hope here to provide our website readers with a reasonable approach to exercise. If you have concerns about how to approach exercise in your current state of health, we recommend that you come see one of our physicians at the Stamford Medical Centre as an exercise prescription can be given for each individual considering taking into consideration their personal health status, past medical history, and other factors.
The Physiology of Physical Activity: Long-term adaptations to exercise training include effects upon our musculoskeletal system, the metabolic system, the cardiovascular system, our heart and blood vessels, and the respiratory system--our lungs and airways.
Benefits of Exercise - Exercise favorably impacts on multiple systems and health outcomes:
Mortality or Overall Death Rates: There are many studies that suggest that mortality (death) is decreased in those who exercise regularly. People who engaged in moderately vigorous sports activity had a 23 percent lower risk of death than those who were less active. Vigorous exercise (at least 20 minutes three times a week) combined with regular exercise (at least 30 minutes of moderate activity most days of the week) was associated with a 50 percent decreased mortality risk in an observational study involving over 250,000 men and women aged 50 to 71 years. Even moderate levels of physical activity appear to confer a significant health benefit, and greater amounts of activity appear to afford greater protection. Progressing from lower to higher levels of physical activity has also been shown to reduce death rates.
Heart and Circulation: A number of studies have shown a strong relationship between habitual exercise and reducing greatly the risk of heart disease, stroke, and premature death.
Aerobic training induces beneficial effects on our lipid or cholesterol levels.
Long-term aerobic exercise regimens have been shown to have a beneficial effect upon blood pressure. Exercise reduces the risk of stroke.
Other benefits: Blood sugar control for those with Diabetes; Exercise can improve blood sugar control, insulin sensitivity, and may prevent the development of type 2 diabetes in high-risk groups.
Cancer prevention and treatment: Exercise may provide modest protection against breast cancer, pancreatic cancer, and other intestinal cancers.
Obesity prevalence: Very significant lifetime health benefits occur from reducing or preventing obesity. Compared to a weight loss diet alone, diet coupled with either exercise or exercise and strength training is associated with a greater reduction in body fat and enhanced preservation of lean body mass than using a weight loss diet alone. Exercise, even in the absence of reduction in caloric intake results in weight loss. Moderate-intensity exercise, in combination with weight loss, can provide cardiovascular health benefits, such as a reduction in blood pressure and lowering cholesterol levels. The total amount of exercise does affect weight loss, when combined with diet, the greater the total amount of exercise the greater the degree of weight loss benefit.
Gallstones: Physical activity is associated with a decreased risk of symptomatic gallstones.
Mental Function: Aerobic and resistance exercise may reduce disability for activities of daily living in older persons and thus prolong autonomy. Physical activity may also prevent or delay menntal status decline or dementia in the elderly. In one prospective study of persons aged 65 years and older followed for six years, those who exercised three or more times per week had a significantly reduced incidence of Alzheimer disease compared with those who exercised less frequently.
Psychological: Regular exercise has been shown to reduce stress, anxiety and depression. In one medical trial, higher exercise levels were associated with greater improvement in measures of both physical and psychological quality of life.
Physical activity in childhood predicts a continued active lifestyle into and through adulthood. Physically active parents can serve as role models for their children. Schools are also a major community resource to foster increased physical activity and promote a physically active lifestyle in children.
Risks of Exercise - The benefits of physical activity far outweigh the possible associated risks. Musculoskeletal injury is the most common risk of exercise. Acute strains and tears, inflammation of various types, chronic strain, stress fractures, traumatic fractures, nerve palsies, tendonitis, and bursitis all may occur during or as result of physical activity.
Many of the injuries are secondary to overuse and are therefore preventable, meaning don't overdo it past your body's limits.
More serious but much less common risks include arrhythmia, sudden cardiac arrest, and myocardial infarction. However, these potential risks do not outweigh the benefits of routine exercise in the absence of a contraindication to exercise.
A preexercise medical evaluation is reasonable before a vigorous exercise program is begun for patients who have been sedentary, to evaluate risks and help set appropriate exercise goals. Exercise Tolerance Testing is recommended for patients with Diabetes or Coronary Heart Disease prior to an exercise program.
Exercise Prescription: In primary prevention, for example in preventing heart disease or stroke, a life-long physical activity should consist of 30 to 60 minutes of exercise, four to six times a week. Some accepted guidelines (American Heart Association and the American College of Sports Medicine) recommend either moderate intensity exercise for 30 minutes for a minimum of five days a week, or strenuous exercise for 20 minutes three days a week, or a combination of these activities. Muscle-strengthening activities that involve all major muscle groups should be done on two or more days a week to provide additional benefit.
Endpoints indicating an adequate degree of exercise has been achieved include:
Breathlessness (that normally is achieved after vigorous exercise)
Fatigue
Sweating
Moderate-intensity exercise, in combination with weight loss, can provide cardiovascular health benefits (such as a reduction in blood pressure and lowering cholesterol levels). The total amount of exercise does affect weight loss, when combined with diet.
A sedentary person should begin physical activity with shorter durations of low- or moderate-intensity activity and gradually increase the duration and intensity until the goal is reached. The greatest health benefits appear to be in those who move from sedentary (no exercise) to moderate-level activity. However, there is established benefit in those who move from moderate to more vigorous exercise levels as well.
Strength-developing exercises can add to the benefits of endurance-type activity. Resistance exercising, like exercises with free weights or exercise equipment consisting of 10 to 15 repetitions of each exercise for arms, shoulders, chest, trunk, back, hips and legs should be carried out two to three times a week.
A review of several studies found that stretching exercises performed before exercise neither significantly reduced muscle soreness nor the risk of injury. There is nothing to lose in stretching or limbering up before exercise so despite studies showing no significant benefit those who enjoy this element to their exercise should continue with it.
Just like stretching, there is little downside to a "warm-up", and it is a reasonable recommendation. The warm-up can include stretching exercises, walking, or calisthenics; a period of five minutes should be adequate.
"Cool-down" exercise can be a good habit to follow after moderate to strenous exercise. This is recommended after the exercise for a period of approximately five minutes to allow for lactic acid removal from muscles, and the gradual return of blood from the muscles to the central circulation. The cool-down may include slow walking, calisthenics, or stretching exercises.
Written by Dr. Mark L. Siefring; Key Resource and paraphrasing are from UpToDate.