We know that exercise helps you stay healthy. Exercise can also help many diseases and even cure them. Every day we make many smart choices about diet and nutrition, so why not do the same with exercise?
Even a small movement makes a difference
Exercise can prevent and treat conditions such as type 2 diabetes, coronary heart disease, high blood pressure, asthma, osteoarthritis, neck and back problems, depression and more. Taking up physical activity reduces the risk factors for many diseases and the effects of diseases such as obesity. In the best cases, exercise can help reduce or even stop medication. A good example is the effects of exercise on high blood pressure: endurance exercise can lower blood pressure as much as a single antihypertensive drug.
If we think about it simply, how easy it would be to keep many diseases and ailments at bay just by moving! And while we know that exercise is superior as a medicine, why is it so challenging to get moving?
Movement always requires some motivation. Simply knowing that exercise can have a positive impact on your health may not be enough to motivate you to exercise. Intrinsic motivation works best of all, because the intrinsically motivated feel the pleasure and the joy of knowing that they are moving. Such a person also chooses the way they exercise according to their own interests. Intrinsic motivation comes from personal goals and dreams. This can be, for example, a change in one's health and a desire to improve one's health.
External motivation can also get you moving, but it often fades quite quickly. For example, a doctor's advice to start or increase physical activity is such a motivator. So you have to want to exercise yourself to enjoy it and to stay motivated.
For exercise to work like medicine, you need to exercise for at least 30 minutes a day. Walking alone is enough, but it is recommended that you do more intense exercise twice a week, including muscle conditioning and strength training. You can also break up your daily exercise into smaller chunks: three 10-minute walks sounds easier to do than one 30-minute walk. It's a good idea to accumulate steps whenever you get the chance.
The more routine the exercise, the easier it is to get moving. Choices can also be small, such as walking short distances instead of taking the car, taking the stairs instead of the lift, or taking a daily evening walk before dinner. Regular physical activity also starts to have an impact on thinking, as your thoughts become more supportive and solution-oriented. Every bit of exercise makes a difference, and the more you enjoy it, the more permanent a part of your life it will become.
Try these species
Type 2 diabetes
Try these activities: walking, pole walking, cycling, group exercise and gym training
Regular exercise normalises blood sugar and fat levels and therefore exercise should be as regular as possible and beneficial exercise should take place every day.
High blood pressure
Try these activities: walking, pole walking, jogging, cycling, swimming, skiing and group exercise
Exercise raises blood pressure temporarily, but lowers resting blood pressure levels. Just walking at least three times a week for a couple of months will already help lower blood pressure.
Asthma
Try these activities: running, swimming, HIIT, spinning, group exercise
Breathing is good for asthmatics because it helps to keep the bronchial tubes open. Intermittent breath-holding exercise prevents asthma from getting worse. Exercise should be done in a warm place, as the airways do not usually like cold.
Osteoarthritis
Try these activities: walking, cycling, water aerobics, running, spinning
The muscles surrounding the joint are kept in shape by movement. Good general fitness helps you to stay fit and keep your weight under control.
COPD
Try these sports: pole walking, gym training and other power sports
Breathing difficulties can be prevented by developing endurance fitness. Muscle and strength training is also important, as the disease often causes weight loss. Exercise also improves quality of life.
Depression
Try these activities: walking, hiking, group exercise, dance, yoga and other creative sports
Just crossing the threshold of getting moving is a boost. Moving in nature refreshes the mind and the endorphins that come with exercise bring pleasure. Group exercise brings social situations that lift your mood.
Psoriatic arthritis
Try these activities: walking, cycling and swimming
Exercise improves the metabolism of articular cartilage and improves mobility. Good general fitness raises the pain threshold.
Sources:
UKK Institute: exercise as medicine
UKK Institute: the effects of exercise
University of Helsinki: exercise is medicine, but what would make us move more?
Good Health: exercise heals
