We know that exercise helps us stay healthy. It can also alleviate many illnesses and even cure them completely. We make smart choices about our diet and nutrition every day, so why not do the same when it comes to exercise?
Even the smallest movement makes a difference
Physical activity can help prevent and manage conditions such as type 2 diabetes, coronary heart disease, high blood pressure, asthma, osteoarthritis, neck and back pain, depression, and so on. Starting an exercise routine reduces risk factors for many diseases and the effects of conditions caused by being overweight, for example. In the best-case scenario, exercise can help reduce or even eliminate the need for medication. A good example is the effect of exercise on high blood pressure: endurance exercise can lower blood pressure as much as a single blood pressure medication.
If we think about it simply, just how easy it would be to ward off many illnesses and ailments just by being active! And even though we know that exercise is the best medicine, why is it so hard to get moving?
Physical activity always requires some form of motivation. Simply knowing that exercise can have positive effects on one’s health is not necessarily enough to encourage physical activity. Internal motivation works best, because those who are internally motivated feel a sense of enjoyment and the joy of mastery when they exercise. Such a person also chooses a form of exercise based on their own interests. Intrinsic motivation stems from one’s own goals and dreams. This could be, for example, a change in one’s health and a desire to improve it.
External motivation can also get you moving, but it often fades fairly quickly. For example, a doctor’s recommendation to start or increase physical activity is one such motivator. So you also need to want to exercise yourself in order to start enjoying it and keep your motivation going.
For exercise to be as effective as medicine, you need to be active for at least 30 minutes a day. Walking alone is enough, but it’s also recommended to do a more intense workout twice a week that includes muscle conditioning and strength training. You can also break up your daily exercise into smaller chunks: three 10-minute walks sound easier to manage than one 30-minute walk. It’s a good idea to rack up steps whenever you get the chance.
The more routine your physical activity becomes, the easier it is to get moving. These choices can be small, such as walking short distances instead of driving, taking the stairs instead of the elevator, or going for a daily evening walk before dinner. Regular exercise also begins to affect your thinking, as your thoughts become more encouraging and solution-oriented. Every session counts, and the more you enjoy exercising, the more it will become a permanent part of your life.
Try these sports
Type 2 diabetes
Try these activities: walking, Nordic walking, cycling, group exercise, and weight training
Regular exercise helps regulate blood sugar and cholesterol levels, so you should exercise as regularly as possible and get some physical activity every day.
High blood pressure
Try these activities: walking, Nordic walking, jogging, cycling, swimming, skiing, and group exercise
Exercise causes a temporary rise in blood pressure, but it lowers resting blood pressure. Simply walking at least three times a week for a couple of months can help lower blood pressure.
Asthma
Try these activities: running, swimming, HIIT workouts, spinning, group exercise
Getting out of breath is good for people with asthma, as it helps keep the airways open. Occasional strenuous exercise helps prevent asthma flare-ups. It’s best to exercise in a warm environment, as the airways generally don’t respond well to the cold.
Osteoarthritis
Try these activities: walking, cycling, water aerobics, running, and spinning
The muscles surrounding the joint stay in good shape through exercise. Good overall fitness helps you maintain your stamina and keep your weight under control.
Chronic Obstructive Pulmonary Disease
Try these activities: Nordic walking, gym workouts, and other strength-training exercises
Shortness of breath can be prevented by improving cardiovascular fitness. Strength and resistance training are also important, as the condition often leads to weight loss. Exercise also improves quality of life.
Depression
Try these activities: walking, hiking, group exercise, dance, yoga, and other creative forms of exercise
Just taking that first step to get moving is invigorating. Being active outdoors refreshes the mind, and the endorphins released during exercise bring a sense of well-being. Group exercise provides social interactions that lift your spirits.
Psoriatic arthritis
Try these activities: walking, cycling, and swimming
Exercise improves metabolism in joint cartilage and enhances mobility. Good overall fitness raises the pain threshold.
Sources:
UKK Institute: Exercise as Medicine
UKK Institute: The Effects of Exercise
University of Helsinki: Exercise is Medicine, but What Would Get Us to Move More?
Hyvä Terveys: Exercise Improves Health