Exercise Benefits & Disease Prevention



hey guys today we're talking about exercise its benefits and how exercise can prevent disease so our objectives are to define exercise understand the benefits of exercise and analyze the role of exercise and preventing various diseases physical activity and exercise is similar with physical activity contributing to any type of movement you do throughout the day that increases your health and burns calories it could be walking up a flight of stairs or carrying packages from the grocery store to your car or anything you do as part of your activities of daily living exercise is part of physical activity but it's planned and it's structured and it's repetitive and it includes activities that will enhance your cardiovascular system through aerobic type exercises and your muscles through resistance training and also your body composition by giving you a more favorable body composition by increasing your muscle mass and reducing your fat it also serves to increase flexibility many of exercise programs include stretching so that helps to increase your flexibility which helps with preventing injury so what are some of the risks of being inactive inactivity is a risk factor just as smoking is or genetics family history for heart disease for example and it also increases our abdominal fat which is a precursor to developing many diseases and increases our risks for being overweight and obese which also is a precursor for many other diseases in addition being inactive increases our risk for developing dementia and Alzheimer's so our brain is greatly affected by being inactive it also increases our stress anxiety and depression which affects our overall quality of life as well as increasing our risk for developing certain types of conditions so let's look at some of the benefits of exercise so physical benefits we have improved function in all of our bodies organs and systems which leads to a longer lifespan cognitively we increase our brain activity and we able to be more focused we have more Claire we can make informed decisions easily we can process information and we have less of a risk for dementia and Alzheimer's by keeping our brain functioning optimally through exercise psychologically we have improved mood we don't have those imbalances in moods or those swings that you can get from high to low we have more of a balance with our emotions and our moods and we have a reduction in stress this all helps us with everything else that we're going to do in life spiritually we feel more connected to ourselves so when we're exercising we're more in tune with what's going on in our body what our body needs and we feel like we're in control we're taking charge of our life and we're doing something healthy and in so doing exercise will prevent many diseases such as heart disease and stroke high blood pressure and cholesterol diabetes obesity lung disease osteoporosis arthritis cancer depression to name a few so if we look more closely at the physiological benefits that actually improve our performance in life and also increase our quality and longevity with it it really affects every part of the body with our brain we have a general feeling of well-being we can sleep better you know aside from the other things we talked about with clarity and focus and preventing Alzheimer's you know having that better sleep is really really important it's restorative for all of our cells and it increases our oxygen and nutrients to the brain which is so important because without oxygen nothing in the body functions our heart or cardiovascular system is improved as a volume of blood increases the more blood we have to circulate the more oxygen we bring to all the cells and organs of the body that's what the cardiovascular system does delivers the oxygen to every part of the body so the liver when we think about you know reducing our risk for developing heart disease the liver is important because the liver with you know one of its jobs is to clear the bad cholesterol out of the body and it does that by having more of the good cholesterol so we know that exercise increases our good cholesterol lowers our bad cholesterol and gets rid of you know decreases our triglycerides this makes the liver function much much better in being able to clear out the bad cholesterol out of the body so exercise really improves the function of the liver in that regard with regard to the pancreas it helps to regulate our blood sugar so we don't have these swings in insulin levels and blood sugar that stays in the in the sugar or glucose that stays in the blood rather with a proper functioning pancreas we can you know get the sugar out of the blood and it'll be absorbed by the cells and therefore a blood sugar won't increase and we won't develop diabetes our muscles are enhanced we increase our muscle mass which means our body composition is better as we have more mass and then we do fat and that helps with giving us strength and endurance which helps in everything we do we're more agile we have more balance we're less prone to falling thyroid is increased with regard to metabolism so that helps with weight control or weight loss our lungs capacity is greater so we could take in more oxygen breathe deeper and be able to deliver more oxygen throughout the body our digestive system is working better so we have less issues with irritable bowel or heartburn and indigestion our joints are stronger so we have less issues with arthritis and even if we do have arthritis there are a lot of exercises that can help it and our bones are stronger so we can avoid developing osteoporosis so the major diseases that we're looking at in preventing via exercise are cardiovascular disease type 2 diabetes obesity hypertension and hyperlipidemia cancer and osteoporosis cardiovascular diseases includes anything having to do with the heart and the vessels in the body so it has to do with stroke heart disease type 2 diabetes is something that usually is developed later on in life used to be called adult onset diabetes but we're finding it more and more in children so type 2 diabetes can affect young and old it can be genetic and it is tied into lifestyle choices with regard to diet and exercise obesity is a precursor for many other diseases so we want to prevent that and exercise is a great way to do it hypertension or high blood pressure and hyperlipidemia or high cholesterol contribute to heart disease so with exercise we can lower blood pressure and cholesterol with regard to cancer there are so many cancers and not every cancer has been tested fully with regard to the effects of exercise but there are some that have been tested more than others and we'll review that a couple seconds with regard to osteoporosis we can prevent that disease because the more we exercise we're building bone density so if we look at heart disease heart disease is the number one cause of death for men and women in this country and what we know about exercise is continual exercise can reduce that risk by 50% because it reduces the bad cholesterol and triglycerides and it increases the good cholesterol which the good cholesterol the more you have the more it will get rid of the bad cholesterol so you know exercise helps in making a more favorable you know makes the heart more efficient and functioning better it's more favorable and it reduces your risk of developing stroke and also reduces your blood pressure diabetes 170 million people are affected by this disease that's a lot and it can be prevented through regular exercise and eating properly and we know that exercise helps to regulate glucose or sugar in the body as well as insulin and by keeping everything balanced and keeping the sugar out of the blood and into the cells helps to prevent developing diabetes one thing we know is that even if you do develop type 2 diabetes through a very good nutrition plan and regular exercise you can decrease and even reverse the disease with regard to cancer colon cancer men and women both have a thirty to forty percent decreased risk of developing it if they exercise and with regard to breast cancer women have a twenty to forty percent creased risk and developing can't breast cancer through regular exercise what we do know is to whatever type of cancer that you do have if you develop it and you begin exercising properly you can prevent a recurrence if you're in remission and regardless of your cancer or what stage you're at if you are exercising whatever treatment that you're receiving these symptoms are lessened by exercise so it's easier to get through the whole treatment of the disease osteoporosis is affects a lot of people and sometimes it's genetics and sometimes it has to do with your lifestyle choices but one thing we know is that exercise can help prevent it as long as you're doing weight-bearing aerobic type exercises whether it's jumping or running or walking really quickly resistance training using weights or your own body weight is important in putting force on the bones that helps them to regenerate so bone is a living tissue and when we exercise we put stress on that bone that causes it to generate new cells and so you know doing moves like squats and lunges or any kind of combination move that uses a lot of different muscle groups in the body is another way to help build your bone density so the more bone growth you have and the more density the bones the less your risk for developing osteoporosis obesity a lot of people don't look at it as a disease but it is it is now classified as a disease because 67 percent of the population is either overweight or obese the problem is obesity raises your risk so much for any type of cardiovascular diseases heart disease stroke high blood pressure and it also raises your risk for diabetes osteoporosis osteoporosis arthritis sleep apnea and even cancer and sleep apnea is something that many obese people are affected by and they go to sleep at night and all of a sudden start stop breathing so they have to wear a mask where their breathing and the machine has an alarm that sounds if they stop breathing wakes them up it's a horrible thing because if they're not getting enough oxygen you know the cells are not repaired properly and when we sleep we need a good seven to eight hours of sleep to help the cells restore and revitalize and regenerate keeps us healthier not enough sleep is a problem with regard to health and sleep apnea causes interruptions in sleep and less oxygen to get to the better body less oxygen you know the less repair that's going on so when you want to sleep well and you want to get that restorative sleep you want to make sure that you're getting a good seven to eight hours of uninterrupted sleep so that you're getting enough oxygen to all the cells so everything can regenerate while you're sleeping the way we can reduce obesity is obviously through calorie reduction but we also want to increase our weight training because resistance training helps to increase our metabolism and helps us burn calories at a faster rate and endurance exercises we've got to do some type of aerobic activity for sixty to ninety minutes a session but if you think about a person who's obese and you think I've have so much to lose with regard to weight if they just lose five to seven percent of their body weight they will reduce their risk of disease by 58 percent so in summary one in five or 21 percent of the u.s. population exercises regularly that's really small considering how much we all know about exercise and how beneficial it is for the general healthy population follow the American College of Sports Medicine guidelines for exercise it will help you design a program with regard to what type of exercise how hard or the intensity that you should be working at how many days per week for aerobic exercises versus resistance training how much flexibility should I be doing etc how many minutes per session so there are really good guidelines for you to help you design your own program if you visit the American College of Sports Medicine website wwas mg org you'll get a lot of that information and if you're still confused consult the fitness professional to assist you in designing a program if you're a special population meaning you have a certain medical condition or diseases or physical limitations you should not be doing anything on your own you should be obtaining physician approval before starting any exercise program and consulting a clinical exercise physiologist this is a person that has multiple degrees and certifications in the field with a clinical and medical background that is able to understand the medical medical conditions you have the types of medications you're taking and how that's all affected by exercise so if you want more information i've included a link here for the cdc or the Centers for Disease Control and Prevention they have a great website with regard to information on physical activity certain statistics how you can get more physical activity into your life etc but remember like anything else exercise needs to be part of your day it needs to be planned if it was planned then we'd have more than 21% of the population doing it regularly I'm sure more than 21% of the population go to work every day or shower every day etc so if you want exercise to be part of your lifestyle you need to plan it as part of your daily activity so I hope this was helpful and keep checking back for more presentations on all areas of health and wellness and helping you find that best version of you

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