Regular physical activity helps improve your overall health, fitness and quality of life.
It also helps reduce the risk of chronic diseases such as type 2 diabetes, heart disease, many types of cancer, depression and anxiety, and dementia.
Physical activity prevents chronic diseases
Regular physical activity helps improve your overall health, fitness and quality of life. By avoiding overtraining!
It also helps reduce the risk of chronic diseases such as type 2 diabetes, heart disease, many types of cancer, depression, anxiety and dementia.
What is physical activity?
Everyone can benefit from physical activity, regardless of age, gender, race or ethnicity, health status, shape or size.
Incorporating regular physical activity into your schedule may seem difficult at first, but you can achieve your goals by doing different types and amounts of physical activity each week.
Tips for getting and staying active without overtraining
- Talk to your doctor if you have a chronic condition like type 2 diabetes or heart disease.
- Get support from your friends and family and invite them to get active with you!
- Start slowly and add time, frequency or intensity each week.
- Schedule physical activity at times of the day or week when you are most energetic.
- Plan ahead. Build physical activity into your weekly schedule.
- Walk instead of driving to nearby destinations or park the car further away and take a walk to your destination.
- Support improvements in your neighborhood that make it easier to walk or bike to where you want to go.
What diseases prevent exercise and overtraining?
- Heart disease: Regular exercise can help improve the health of your heart.
- Diabetes: Regular exercise can help insulin lower your blood sugar levels more effectively.
- Asthma: Exercise can often help control the frequency and severity of asthma attacks.
- Back pain
- Arthritis
- Cancer
- Dementia
- Overtraining
If you have a chronic illness, you may have questions about exercise and overtraining.
How often can you exercise? What exercises are safe? Understand the basics of exercise and chronic disease.
If you have a chronic condition, such as heart disease, diabetes, asthma, back or joint pain, or overexertion , exercise can have important health benefits.
However, it is important to talk to your doctor before starting an exercise program. He or she will be able to advise you on the safest exercises and any precautions to take while exercising.
Find out what you need to know about exercise and chronic disease.
How can exercise improve chronic disease?
If you have a chronic condition, regular exercise can help you manage symptoms and improve your health.
Aerobics can help improve your heart health and endurance and help you lose weight.
High-intensity interval training is generally safe and effective for most people and may take less time.
In high-intensity interval training, you alternate between exercising at high intensity levels and exercising at a less intense level for short periods of time.
Even activities such as walking at higher intensities count.
Strength training can improve muscular strength and endurance, make daily activities easier, slow disease-related decline in muscle strength, and provide joint stability.
Flexibility exercises can help you achieve optimal range of motion in your joints so they can function at their best, and stability exercises can help reduce the risk of falling.
For example :
- Heart disease: Regular exercise can help improve your heart health. Recent studies have shown that interval training is often well tolerated by people with heart disease, and can produce significant benefits.
- For people with high blood pressure: Exercise may reduce the risk of dying from heart disease and reduce the risk of heart disease progression.
- Diabetes: Regular exercise can help insulin lower your blood sugar more effectively. Physical activity can also help you control your weight and increase your energy. If you have type 2 diabetes, exercise can reduce your risk of dying from heart disease.
- Asthma: Exercise can often help control the frequency and severity of asthma attacks.
- Back pain: Regular, low-impact aerobic activities can increase your back strength and endurance and improve muscle function. Abdominal and back strengthening exercises (core strengthening exercises) can help reduce symptoms by strengthening the muscles around your spine.
- Arthritis: Exercise can reduce pain, help maintain muscle strength in affected joints, and reduce joint stiffness. It can also improve physical function and quality of life for people with arthritis.
- Cancer: Exercise can improve the quality of life of people who have had cancer, as well as their physical fitness. Exercise can also reduce the risk of dying from breast, colorectal or prostate cancer.
- Dementia: Exercise can improve cognition in people with dementia, and people who are regularly active have a lower risk of dementia and cognitive impairment.
What exercises are safe?
Your doctor may recommend specific exercises to reduce pain or build strength.
Depending on your condition, you may need to avoid certain exercises or avoid them during flare-ups. In some cases, you will need to consult a physical or occupational therapist before starting exercise.
If you have low back pain, for example, you may want to choose low-impact aerobic activities, such as walking and swimming. These types of activities won't cause strain or jarring in your back.
If you have exercise-induced asthma, be sure to keep an inhaler handy when you exercise.
If you have arthritis, the exercises that are best for you depend on the type of arthritis and the joints involved. Work with your doctor or physical therapist to develop an exercise program that will provide the most benefit to you while being gentle on your joints.
How often, how much, and how intensely can I exercise safely?
Before beginning an exercise program, it is important to discuss with your doctor how long you should exercise and what level of intensity is right for you.
In general, try to accumulate about 30 minutes of physical activity per day, at least five days per week. For example, try to walk briskly for about 30 minutes most days of the week.
You can even break up physical activity into small chunks of time throughout the day. Any activity is better than none at all.
If you can't do that much activity, do as much as you can. Even one hour of physical activity a week can have health benefits. Start by moving more and sitting less, then increase your activity each day.
If you haven't been active in a while, start slowly and gradually increase. Ask your doctor what exercise goals you can safely set as you progress.
Do I need to take any special steps before I start?
Depending on your health condition, your doctor may recommend certain precautions before exercising.
If you have diabetes, for example, remember that physical activity lowers blood sugar levels.
Check your blood sugar before any activity. If you take insulin or diabetes medications that lower blood sugar, you may need to eat a snack before exercising to avoid hypoglycemia.
If you have arthritis, consider taking a warm shower before exercising.
Heat can relax your joints and muscles and relieve any pain you may have before you begin. Also, be sure to choose shoes that absorb shock and provide stability during exercise.
Feel free to also read: ARE CARDIO DAYS NECESSARY?
What kind of discomfort should I expect after overtraining?
Talk to your doctor about what kind of discomfort you can expect during or after exercise about overexertion , as well as tips for minimizing pain.
Find out what type or degree of pain is normal and what may be a sign of something more serious.
If you have heart disease, for example, signs or symptoms that indicate you should stop exercising include: dizziness, unusual shortness of breath, chest pain, or irregular heartbeat.
What else do I need to know?
It can be difficult to start a regular exercise program.
To help you stick with it, consider exercising with a friend. You can also ask your doctor to recommend an exercise program for people with your condition, perhaps through a local hospital, clinic, or health club.
To stay motivated, choose activities that you enjoy, set realistic goals, and celebrate your progress.
Talk to your doctor about any concerns you have about starting or continuing your exercise program.
How does fitness prevent diseases and especially overtraining?
Exercise strengthens your heart and improves your blood circulation.
Increased blood flow increases the oxygen level in your body.
This helps reduce the risk of heart diseases such as high cholesterol, coronary heart disease and heart attacks. Regular exercise can also lower your blood pressure and triglyceride levels.
The benefits of exercise
We've all heard it time and time again: regular exercise is good for your health and can help you lose weight.
But if you're busy, have a sedentary job, and haven't yet changed your exercise habits, the good news is that it's never too late to start.
You can start slowly and find ways to incorporate more physical activity into your life. To get the most out of it, you should try to get the amount of exercise recommended for your age.
If you can do this, you will feel better, help prevent or control many diseases, and probably live longer.
What are the health benefits of exercise without overtraining?
Regular exercise and physical activity can help you control your weight.
Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
Reduce the risk of heart disease.
Exercise strengthens your heart and improves your blood circulation.
Increased blood flow increases the oxygen level in your body. This helps reduce the risk of heart diseases such as high cholesterol, coronary heart disease and heart attacks.
Regular exercise can also lower your blood pressure and triglyceride levels.
Help your body manage blood sugar and insulin levels.
Exercise can lower your blood sugar levels and help your insulin work better. This can reduce your risk of metabolic syndrome and type 2 diabetes. And if you already have one of these conditions, exercise can help you manage it.
Help you quit smoking.
Exercise can make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the amount of weight you may gain when you quit smoking.
Improve your mental health and mood.
During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you manage stress and reduce your risk of depression.
Help maintain your thinking, learning and judgment skills as you age.
Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
Strengthen your bones and muscles.
Regular exercise can help children and teens build strong bones. Later in life, it can also slow the loss of bone density that occurs with age.
Engaging in muscle-strengthening activities can help you increase or maintain muscle mass and strength.
Reduce the risk of certain cancers
Including colon, breast, uterine and lung cancer.
Reduce the risk of falling.
In older adults, research shows that engaging in activities that strengthen balance and muscles in addition to moderate-intensity aerobic activity may help reduce the risk of falls.
Improve your sleep.
Exercise can help you fall asleep faster and stay asleep longer.
Improve your sexual health.
Regular exercise can reduce the risk of erectile dysfunction (ED) in men. For those who already have it, exercise can help improve their sexual function. In women, exercise can increase sexual arousal.
Increase your chances of living longer.
Studies show that physical activity can reduce the risk of dying prematurely from leading causes of death, such as heart disease and some cancers.
See also: HOME GYM | ADVICE, COACH, HOME ACTIVITIES
How can I incorporate exercise into my routine and avoid overtraining?
Make your daily activities more active. Even small changes can help. You can take the stairs instead of the elevator.
Walk to a colleague's office instead of sending an email. Wash the car yourself. Park further away from your destination.
Get active with friends and family. If you have a workout partner, you'll be more likely to enjoy exercise.
You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
Track your progress. Keeping an activity log or using a fitness tracker can help you set goals and stay motivated.
Make exercise more fun. Try listening to music or watching TV while you exercise. If you stick to just one type of exercise, you may get bored. Try doing a combination of activities.
Find activities that you can do even when the weather is bad. You can walk around a mall, climb stairs, or work out at a gym even if the weather prevents you from exercising outside.
We've spent a lot of time bringing you the most comprehensive article on the subject of diseases that prevent you from exercising, we hope you enjoyed learning about it.
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