We know that exercise helps you stay healthy. Moving your body can also ease many illnesses and even cure them completely. We make smart choices every day about our diet and nutrition, so why not do the same for exercise?
Every little bit of movement counts
Exercise can help prevent and treat things like type 2 diabetes, coronary artery disease, high blood pressure, asthma, osteoarthritis, neck and back problems, depression, and more. Starting to exercise reduces risk factors for many illnesses and the effects of diseases caused by, for example, being overweight. In the best cases, exercise can help you reduce or even stop taking medication. A great example is how exercise affects high blood pressure: endurance exercise can lower blood pressure as much as one blood pressure medication.
If we think about it simply, imagine how easy it would be to keep many illnesses and problems away just by moving! And even though we know exercise is an unbeatable medicine, why is it so challenging to get started?
Moving your body always needs some kind of motivation. Just knowing that exercise can have positive effects on your health isn't always enough to get you going. The best kind of motivation is internal, because someone who's internally motivated feels joy and a sense of accomplishment when they move. This kind of person also chooses their way of exercising based on their own interests. Internal motivation comes from your own goals and dreams. That could be, for example, a change in your own health and a desire to improve it.
External motivation can get you moving, but it often fades pretty quickly. For example, a doctor telling you to start or increase exercise is one of those motivators. So, you also need to want to move yourself to start enjoying it and keep that motivation going strong.
For exercise to really work its magic like medicine, you should aim for at least 30 minutes a day. Even just walking is great, but it's also a good idea to add two higher-intensity workouts a week, including some muscle and strength training. You can totally break up your daily exercise into smaller chunks too: three 10-minute walks might feel much easier to fit in than one 30-minute one. Just try to get those steps in whenever you can!
The more you make movement a routine, the easier it gets to actually start moving. Your choices can be small, like walking short distances instead of driving, taking the stairs instead of the elevator, or a daily evening walk before dinner. Regular exercise also starts to change your mindset, making your thoughts more encouraging and focused on solutions. Every single workout makes a difference, and the more you enjoy moving, the more exercise will become a lasting part of your life.
Try these activities
Type 2 Diabetes
Try these activities: walking, Nordic walking, cycling, group fitness classes, and gym workouts.
Regular exercise helps normalize your blood sugar and fat levels, so it's super important to be consistent with it and try to get some everyday movement in.
High Blood Pressure
Try these activities: walking, Nordic walking, jogging, cycling, swimming, skiing, and group fitness classes.
Moving around will temporarily raise your blood pressure, but it actually helps lower your resting blood pressure over time. Even just walking at least three times a week for a couple of months can really help bring your blood pressure down.
Asthma
Try these activities: running, swimming, HIIT workouts, spinning, group fitness classes.
Getting a bit breathless is actually good for people with asthma because it helps keep your airways open. Doing exercise that makes you breathe harder now and then can prevent your asthma from getting worse. It's also a good idea to work out in a warm space, as your airways usually aren't too keen on cold air.
Osteoarthritis
Try these activities: walking, cycling, water aerobics and water running, spinning.
Keeping active helps the muscles around your arthritic joints stay strong. Plus, being in good overall shape helps you feel more energetic and keep your weight in check.
COPD
Try these activities: Nordic walking, gym workouts, and other strength-based activities.
You can help prevent shortness of breath by working on your endurance. Muscle and strength training are also super important because this condition often leads to weight loss. Plus, exercise really boosts your overall quality of life!
Depression
Try these activities: walking, hiking, group fitness classes, dancing, yoga, and other creative movement activities.
Just getting over that initial hurdle of starting to move can really brighten your day. Being active in nature refreshes your mind, and those endorphins from exercise bring on a feel-good vibe. Group fitness classes also create social opportunities that can totally lift your spirits.
Psoriatic Arthritis
Try these activities: walking, cycling, and swimming.
Exercise helps improve the metabolism of your joint cartilage and boosts your mobility. Plus, being in good overall shape can even raise your pain threshold.
Sources:
UKK Institute: Exercise as Medicine
UKK Institute: Effects of Exercise
University of Helsinki: Movement is Medicine, but What Would Get Us Moving More?
Hyvä Terveys: Exercise Improves