BENEFITS OF EXERCISE

Health benefits of physical exercise

1. Prevention of multiple diseases.
2. Exercise can be therapeutic – helping with recovery
3. Improve quality of life and wellbeing mentally, emotionally and physically.
4. Promotion of health - if you exercise you are setting an example to others - friends, family, colleagues and clients

WHO said in 1960 – Health is a state of complete physical, mental and social wellbeing and not merely the absence of disease. Sadly, many practitioners still base the practice on treatment of disease instead of health promotion.

There are physical, mental, psychological, sexual, social, life quality aspects you gain from exercise.

• Cognitively - exercise helps memory attention, decision- making skills, multi-tasking and planning, work productivity, Parkinson’s, migraine, hippocampus atrophy and efficiency
• Psychologically – exercise helps depression (30%), anxiety (46%) anger, fatigue, vigour, mental confusion, lifting self-esteem, raising self-confidence, improving positivity, binge eating disorders, increase feelings of happiness, social integration, skill and sleep quality
• Orthopedically - exercise helps aspects of posture, body balance, flexibility, muscle strength, joint mobility, stability, bone density and bone health

Prevention of disease

 The GWAS (Genome – Wide Association Studies) say:

‘Exercise is medicine’ – it is quite clear that exercise is amongst the most powerful, less risky, with fewer contradictions and side effects and can safely and effectively be used for a wide range of disorders of different natures. Also note exercise can be positively or negatively addictive, hence find the balance.

Exercises – Finding the right one for you

1. How much?

2. When to fit it in to your routine?

3. Do you need or prefer inside or outside exercise?

4. Do you need more fresh air?

5. What do you enjoy and what will keep you inspired?

6. Do you need to incorporate more exercise than you currently do?

7. Do you need to base it from home or go to a class or gym?

8. What funds do you have for exercise?  Exercise does not have to cost much!

Remember to change exercise up so your body does not get too used to it. Studies show changing your exercise slightly every two weeks works well.

• Relaxation exercise- this could be Yoga, Tai Chi, Qi Gong. This can be not only good for stress but also good for balance and breathing as well as for the mind and Chi
• Breathing exercise – this can help lung capacity, asthma, recovery from pneumonia and in emphysema
• Core Stability – it is amazing how often I am telling people they need to work on core stability. This can be so important as we get older, with recovery from surgery, pregnancies and for lower back issues.
• Pilates – this can include core stability too
• Dance – great for exercise, muscles and also great for the brain
• Resistant training – prevention of weight gain after weight loss, improvement of quality of weight loss including toning, protective of type 2 diabetes, avoiding fractures, strengthening of bones, increased bone mass, increased muscle protects bones and protects joints.
• Walking or hiking can be the best start. Weight bearing, safe and cheap. Walking with a dog or a friend or organizing a hike to get into nature are all forms of exercise.
• Cardiovascular exercise – talk to your practitioner about safety.  This can be great for metabolism, PCOS, weight loss and cardiovascular health
• Interval training – if cardiovascular exercise is time consuming or hard, try fast interval training. Anything is a bonus. 3 minutes fast 2-3 times a week even.  10 seconds of fast training can liven up the cells.
• Swimming or hydrotherapy can be easier on the joints and a fabulous way of wakening up the body. Exercising in water can be good for lung capacity
• Adventure exercise – (as long as safe), this can be exhilarating, great for a boost of adrenaline and excitement. Life Be in It. Be it skiing, rock climbing, mountain bike riding etc.
• Team Sports – this can be positive socially and lots of fun. It keeps you committed and motivated, as you certainly do not want to let the team down.

Over Training Syndrome (OTS)

When discussing exercise, it always best to also balance it out with a discussion of over exercise.

This is what happens when exercise goes too far.

• Burn out
• Energy depletion and fatigue
• Lowered mechanisms for repair
• Inflammation
• Unexpected decrease in performance
• Hormonal disorders
• Lowered immunity
• Slow recovery
• Lowered appetite
• Decreased hydration
• Decreased libido
• Worsening mood
• Higher estradiol
• Bad sleep
• Lower carbohydrate plus low salt can lead to higher aldosterone
• Rhabdomyolysis

Exercise needs to be incorporated into your routine, needs to become a way of life. All year round exercise is important. Exercise should become a priority where things are organised around it.  The most common thing I get told is ‘I do not have time’. My answer to this is the good old saying, ‘make time’ and ‘move it or lose it’. It is never too late but the earlier you start exercising in your life the better. Put the excuses aside.

I work long hours full time, with three children and I still exercise daily and eat a detoxed special eating plan 90 plus % of the time. If I can do it you can do it too.  If you need guidance or motivation professionally then speak to your osteopath, exercise physiologist, personal trainer, pilates instructor, coach or physiotherapist. Another helpful hint is to surround yourself with fitness minded people because you might find the love of exercise is contagious. Meet for walks not for coffee.

The practitioners here say, - ‘If you eat well and exercise regularly you can cut your need for medications down and you can feel fantastic!!!!!’