Need for exercise
It is generally accepted that regular exercise is necessary for health and fitness. In its Coronary Heart Disease Statistics, published in July 2007, the British Heart Foundation reported that cardiovascular disease (i.e. heart disease and stroke) is the principal cause of death in the UK, with more than one in three dying from it each year. The BHF says that people who are physically active have a lower risk of coronary heart disease. It cites a 2002 report from the World Health Organization which estimated that over 20% of coronary heart disease and 10% of stroke in developed countries was due to physical inactivity.
Even slim people need to exercise. A press release from Brunel University on 6th March 2006 referred to a study which compared heart disease risk factors in 37 lean exercisers, 46 lean non-exercisers and 28 obese non-exercisers. Lean exercisers were fit and demonstrated near-optimal levels of LDL-cholesterol (the harmful type that clogs up the arteries). In contrast, lean non-exercisers were unfit and demonstrated borderline-high levels of cholesterol at only 40 years of age. Even more surprising was the finding that LDL-cholesterol levels were almost identical in lean non-exercisers and in obese non-exercisers.
On 7th December 2007, The Times reported on a study by the University of Bristol which found that physical activity was associated with a 30-40% reduced risk of developing Alzheimer’s. The same news report also mentioned separate evidence presented to the British Nutrition Foundation conference which linked a lack of exercise to depression and dementia. However, it was reported that only 35% of men and 24% of women reach the recommended weekly amount of physical activity.
Other benefits of regular exercise are said to include reducing your risk of developing some cancers, diabetes and osteoporosis. In addition, it can improve your strength, stamina, flexibility and even your mood (because it can release serotonin, a brain chemical).
How much exercise should I take?
This will depend on your age and level of fitness.
The Department of Health, in a report published in 2004, advised that adults, including older people, should do at least 30 minutes of moderate physical activity five days a week. This level of activity should cause your heart to beat faster, make you slightly out of breath and, possibly, a bit sweaty. The 30 minutes can be done in one session or split up into several sessions of at least 10 minutes each. An example of moderate exercise is a brisk walk.
You should aim to do a mixture of
• aerobic exercise, such as walking, cycling or swimming, to benefit your heart and lungs;
• strength exercises, such as weight training, to counter the loss of muscle tissue which occurs as people get older; and
• exercises, such as stretching, to improve your flexibility.
Health warning
If you are not physically fit or are unaccustomed to physical exercise, you should consult with your GP before starting a new sport or other form of physical activity. It is also important to break yourself in gently. If, for example, you decide to take up walking, it might be sensible to start off with gentle strolls before moving on to brisk walking.
May 5th, 2009 at 2:12 pm
I fully agree that walking is an excellent form of exercise. Good map reading is essential as is the ability to use a compass.
Fluid replacement is mandatory – usually best at the end of the walk.
May 19th, 2009 at 10:36 am
Hi Livingstone.
Your name suggests that you may be in the habit of getting lost. Hopefully you have now learned to use a map and compass. I suspect, from your second para., that you may, like me, be a fan of pub walks. The prospect of a pint at the end is often a good incentive to speed up the hill climbs.