Text / Good Morning Health Editorial Department
“If you stop exercising, you will die!” This is neither a threat nor a joke. There is really a disease called “inactivity disease”, which has been certified by the WHO and Taiwan’s Ministry of Health and Welfare, and is the fourth leading cause of death.
Lack of exercise is the fourth largest risk factor for mortality in the world, closely following high blood pressure and high blood sugar.
Ranking of fatal risk factors:
1. Hypertension (13%)
2. Smoking (9%)
3. High blood sugar (6%)
4. Not getting enough exercise (6%)
In addition to increasing mortality, sedentary living doubles the risk of cardiovascular disease, diabetes, and obesity, and increases the risk of colorectal cancer, high blood pressure, osteoporosis, lipid disorders, depression, and anxiety. About 21-25% of breast cancer and colorectal cancer, 27% of diabetes and 30% of ischemic heart disease are also caused by insufficient physical activity. According to the 2011 sports city survey conducted by the Sports Committee of the Executive Yuan, the proportion of Chinese people with irregular exercise habits is as high as 72.2%. (Source: Ministry of Health and Welfare)
What is regular exercise? Definition of 7333:
7 days a week, exercise at least 3 times, and each exercise lasts for 30 minutes, with a heart rate of 130, sweating and panting.
The risk factors for the top 10 causes of death in Taiwan are all related to inactivity, so is there any benefit to regular exercise? If you only exercise occasionally, you will not be able to enjoy the benefits of exercise. Therefore, it is very important to develop the habit of “regular exercise”.
Many studies have confirmed that exercise has many benefits for the body, especially the long-term benefits of regular exercise can make you live healthier and longer.
1. Exercise makes you happier
Exercise can improve mood problems and reduce depression, anxiety and stress. Exercise also produces endorphins, which can minimize the restlessness in the brain and make exercisers feel comfortable physically and mentally. It is considered the strongest drug in the body. And interesting thing, no matter how intense the exercise is, it can effectively improve your mood!
2. Exercise helps you lose weight
Lack of exercise is the main cause of obesity. Although dieting can reduce weight, it also reduces metabolic rate. But regular exercise can boost your metabolism, which in turn burns more calories to help you lose weight. In addition, studies have also pointed out that aerobic exercise plus muscle strength training is the best combination for building muscle and reducing fat.
3. Exercise benefits muscles and bones
Exercise releases hormones that cause your muscles to absorb amino acids, helping them grow and reducing loss. Because muscle mass decreases with age, regular exercise is important to prevent osteoporosis. Research also suggests that high-impact exercise, such as running and gymnastics, is more beneficial for building bone density than low-impact swimming and cycling.
4. Exercise can boost vitality
When you exercise, your heart becomes more efficient, sending oxygen to the blood and making your muscles more efficient. Aerobic exercise can also improve the function of the heart and lungs, and can also improve the vitality of chronic fatigue syndrome and cancer patients.
5. Exercise can reduce the risk of chronic disease
The benefits of regular exercise are numerous and have been shown to improve insulin sensitivity, heart health, and lower blood pressure and cholesterol.
Diabetes: Can prevent or delay type 2 diabetes, and also help type 1 diabetes
Heart disease: Exercise can reduce the risk of cardiovascular disease and is also a form of treatment
Cancer: According to the American Cancer Prevention Association, exercise can reduce the risk of various cancers, such as breast cancer, colorectal cancer, lung cancer, liver cancer, ovarian cancer, prostate cancer and stomach cancer, etc.
Cholesterol: Regular moderate-intensity exercise can increase good cholesterol (HDL) and maintain or offset bad cholesterol (LDL). Studies have shown that high-intensity aerobic exercise can eliminate bad cholesterol.
High blood pressure: Regular exercise can reduce high blood pressure.
Source: February issue of “Good Morning Health”
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