What are the benefits of regular exercise?
Following are some of the benefits to an individual’s physical and mental health as a result of performing regular exercise:
Brain Health – Reduces risks of developing dementia (including Alzheimer’s disease).
Blood Pressure – Reduces blood pressure.
Anxiety – Reduces feelings of anxiety.
Depression – Reduces risk of depression.
Heart Health – Decreases the risk of heart disease.
Strokes – Lowers risk of strokes.
Diabetes – Reduces the risk of type 2 diabetes
Cancer Prevention – Lowers risk of eight cancers – bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
Healthy Weight – Helps maintain a healthy body weight. Reduces risk of weight gain
Bone Strength – Improves bone health and strength.
Balance and Coordination – Reduces risks of falls.
Sleep – Improves sleep quality.
How much physical activity should we do?
At least 150 minutes of moderate-intensity aerobic physical activity throughout the week is recommended.
Individuals who are fit and healthy can do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.
You can start by doing 20 to 30 minutes sessions 3 or 4 times a week and gradually increase time or intensity.
- Examples of Moderate exercise (where your heart rate increases but you are not out of breath):
- Brisk walking
- Jogging
- Cycling
- Swimming
- Gardening / housework / domestic chores
Examples of Intensive / Vigorous exercise (causes rapid breathing and a substantial increase in heart rate):
- Running
- Cycling at fast speed
- Swimming at fast speed
- Competitive sports, for example, football
Try the ‘One You Couch to 5k’ app – distributed by Public Health England, this app is available for both iphone (iOS) and Andriod mobile phones. It is recommended by NHS and is designed to get you active in a few weeks.
Note: During lockdown – members are advised to adhere to the Government guidelines whilst exercising (and of course at all times).