benefits of regular exercise

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).