Exercise

Written by Dr Dan Rutherford, GP



Incorporating exercise into your weekly routine and giving your body time to recover from the daily stresses of modern living will increase the benefits of a healthy diet.

Decades of research has proven that people who are usually inactive can improve their wellbeing by becoming moderately active on a regular basis, and that physical activity need not be strenuous to achieve these health benefits.

Exercise is more than just pounding weights or strenuous keep-fit classes at the gym.

Regular physical activity:

helps the circulatory system deliver oxygen and nutrients around the body

helps the removal of toxins and waste products from your body

improves the condition of your skin

reduces the rate of bone loss, the risk of heart disease, hypertension (high blood pressure) and diabetes

alleviates feelings of depression and anxiety

controls weight

builds and maintain strong and healthy bones, muscles and joints.

Exercise also stimulates the production of endorphins - chemical substances produced by the body that make you feel happy and exhilarated. So exercise is not only good for you, but it makes you feel happy.

How much exercise should I do?

Ideally, you should engage in moderate exercise for 30 minutes every day. Moderate exercise includes taking the dog for a walk, using the stairs or going for a walk in your lunch hour.

You can do the 30 minutes in one go or divide it up into a few manageable blocks of 10 minute sessions.

The important thing is to do it on a daily basis and to combine it with a balanced diet of proteins, complex carbohydrates, fibre, vegetables and fruit.

In addition, try to include aerobic exercise sessions such as swimming, cycling, brisk walking or running two or three times a week.

Ideas to increase levels of exercise

Good advice To avoid soreness and injury, start by slowly increasing physical activity and then gradually build up to the desired level.

People with chronic health problems such as heart disease, diabetes or obesity should consult a doctor before starting an exercise programme.

Don't give up. It takes three weeks to adopt a new habit.

Other articles in this series

General lifestyle management

Body weight

Protein

Fats

Carbohydrates

Fibre

Soya

Water

Caffeine

Smoking and nutrition

Alcohol metabolism

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