Weight Loss Can Help You Cure Many Diseases And Conditions

Weight Loss Can Help You Cure Many Diseases And Conditions



Excessive weight is​ a​ house of​ diseases. Research shows that regular physical activity helps with weight loss and can therefore reduce your risk for several diseases and conditions and improve your overall quality of​ life. Regular physical activity can help protect you from the​ following health problems.

Heart Disease and Stroke: Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle,​ lowering your blood pressure,​ raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol),​ improving blood flow,​ and increasing your heart's working capacity.

High Blood Pressure: Regular physical activity can reduce blood pressure in​ those with high blood pressure levels. Physical activity also reduces excess weight,​ which is​ associated with high blood pressure.

Non-insulin-dependent Diabetes: By reducing excess body weight,​ physical activity can help prevent and control this type of​ diabetes.

Obesity: Physical activity helps reduce body fat by building or​ preserving muscle mass and improving the​ body's ability to​ use calories. When physical activity is​ combined with proper nutrition,​ it​ can help control weight and prevent obesity,​ a​ major risk factor for many diseases.

Back Pain: By increasing muscle strength and endurance and improving flexibility and posture,​ regular exercise helps prevent back pain.

Osteoporosis: Regular weight-bearing exercise promotes bone formation and may prevent many forms of​ bone loss associated with ageing.
Studies on​ the​ psychological effects of​ exercise have found that regular physical activity can improve your mood' and the​ way you feel about yourself. Researchers have also found that exercise is​ likely to​ reduce depression and. anxiety and help you to​ better manage stress.

Keep these health benefits in​ mind when deciding whether or​ not to​ exercise. And remember,​ any amount of​ physical activity you do is​ better than none at​ all.

Types of​ Activities

Endurance Activities: (4-7 days a​ week)
Endurance activities help your heart,​ lungs and circulatory system stay healthy and give you more energy. They range from walking and household chores to​ organized exercise programmes and recreational sports.

Here are some examples to​ get you thinking about how to​ increase your endurance activities:

* Walking
* Yard and garden work
* Cycling
* Skating
* Swimming
* Tennis
* Dancing

Flexibility Activities: (4-7 days a​ week)

Flexibility activities help you move easily,​ keeping your muscles relaxed and your joints mobile. Regular flexibility activities can help you live better and longer,​ so that your quality of​ life and independence are maintained even as​ you get older. Flexibility activities include gentle reaching,​ bending,​ and stretching of​ all muscle groups.
Here are some ideas to​ help you increase your flexibility activities:

* Gardening
* Mopping the​ floor
* Yard work
* Vacuuming
* Stretching exercises
* Golf
* Bowling
* Yoga
* Curling
* Dance

Strength Activities: (2-4 days a​ week)

Strength activities help your muscles and bones stay strong,​ improve your posture and help prevent diseases like osteoporosis. Strength activities are those that make you work your muscles against some kind of​ resistance,​ like when you push or​ pull hard to​ open a​ heavy door.
To ensure good overall strength,​ try to​ do a​ combination of​ activities that exercise the​ muscles in​ your arms,​ mid-section,​ and legs. Strive for a​ good balance - upper body and lower body,​ right and left sides,​ and opposing muscle groups (e.g.,​ both the​ front and back of​ the​ upper arm).
Here are some ideas to​ increase your strength activities:

* Heavy yard work
* Raking and carrying leaves
* Lifting and carrying groceries (not to​ mention infants and toddlers!)
* Climbing stairs
* Exercises like abdominal curls and push-ups
* Weight/strength-training routines

Duration of​ Exercise

For the​ greatest overall health benefits,​ experts recommend that you do 20 to​ 30 minutes of​ aerobic activity three or​ more times a​ week and some type ,​of muscle strengthening activity and stretching at​ least twice a​ week. However,​ if​ you are unable to​ do this level of​ activity,​ you can gain substantial health benefits by performing 30 minutes or​ more of​ moderate to​ intense physical activity a​ day,​ at​ least five times a​ week.

If you have been inactive for a​ while,​ you may want to​ start with less strenuous activities such as​ walking or​ swimming at​ a​ comfortable pace. Beginning at​ a​ slow pace will allow you to​ become physically fit without straining your body. Once you are in​ better shape,​ you can gradually do more strenuous activity.




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