People who take
regular exercise could reduce their risk of developing around two dozen
physical and mental health conditions - including some cancers and
dementia - and slow down how quickly their body deteriorates as they age
(see also Dementia).
An extensive research review, published in the December issue of
IJCP, the International Journal of Clinical Practice, says that apart
from not smoking, being physically active is the most powerful lifestyle
choice any individual can make to improve their health.
Physiotherapist and lecturer Leslie Alford from the University
of East Anglia reviewed 40 papers covering the latest international
research published between 2006 and 2010.
"The literature reviewed shows that how long people live and how
healthy they are depends on a complex mix of factors, including their
lifestyle, where they live and even luck" says Mr Alford. "Individuals
have an element of control over some of these factors, including
obesity, diet, smoking and physical activity.
"Although the focus of my study was on men's health, the
messages on physical activity are relevant to both sexes and all age
groups."
Health benefits identified by the review include:
Regular moderate to intense physical activity is associated with
decreased risk of coronary heart disease and ischaemic and haemorrhagic
stroke.
A growing body of evidence suggests that increasing physical
activity can also reduce the risk of certain types of cancers,
osteoporosis, type 2 diabetes, depression, obesity and high blood
pressure.
Evidence of the beneficial effects of physical activity in the
primary prevention and management of cancer is growing and there is an
association between higher levels of physical activity and lower cancer
death rates.
Research has found that walking or cycling for at least an
half-an-hour a day is associated with a reduction in cancer and that
when this is increased to an hour cancer incidence falls by 16 per cent.
Evidence is mixed when it comes to specific cancers. Research
has shown a strong relationship between increased physical activity and
reduced colon cancer in both sexes. And men who are more active at work -
not just sitting at a desk - have lower rates of prostate cancer.
Other cancer studies show that physical activity after diagnosis can aid recovery and improve outcomes.
Studies have also shown that men who are physically active are less likely to experience erection problems.
There is growing evidence that physical activity could decrease the risk of dementia in the elderly.
Recommendations identified by the review include:
Healthy adults aged between 18 and 65 should aim for 150 minutes
of moderate intensity physical activity a week, such as 30 minutes of
brisk walking, five days a week. And people who undertake more vigorous
intensity exercise, such as jogging, should aim for 20 minutes three
days a week.
Healthy adults should aim for two strength-training sessions a week that work with the body's major muscle groups.
Older people can benefit from exercise that helps to maintain their balance and flexibility.
People who are physically active should continue to exercise
even when they become middle aged or elderly and those who aren't should
increase their physical activity.
Not smoking and following a healthy diet is also important.
"Ideally, to gain maximum health benefits people should
exercise, not smoke, eat a healthy diet and have a body mass index of
less than 25" says Mr Alford. "The more of these healthy traits an
individual has, the less likely they are to develop a range of chronic
disorders. Even if people can't give up smoking and maintain a healthy
weight, they can still gain health benefits from increasing the amount
of regular exercise they take.
"Physical inactivity results in widespread pathophysiological
changes to our bodies. It appears that our bodies have evolved to
function optimally on a certain level of physically activity that many
of us simply do not achieve in our modern, sedentary lifestyles.
"What is clear from the research is that men and women of all
ages should be encouraged to be more physically active for the sake of
their long-term health."
Keywords: Bariatrics, Brain Diseases, Cancer, Central Nervous
System Diseases, Dementia, Diet and Nutrition, Nutrition Disorders,
Obesity, Oncology, Overnutrition, Risk and Prevention, Wiley-Blackwell.
This article was prepared by Women's Health Weekly editors from
staff and other reports. Copyright 2010, Women's Health Weekly via
NewsRx.com.