We know that exercise helps us stay healthy. Exercise can also alleviate many illnesses and even cure them completely. We make many smart choices every day when it comes to our diet and nutrition, so why not do the same when it comes to 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 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 time you exercise makes a difference, and the more you enjoy being active, the more permanently exercise will become a part of your life.
Try these sports
Type 2 diabetes
Try these activities: walking, Nordic walking, cycling, group exercise, and gym workouts
Regular exercise helps normalize blood sugar and cholesterol levels; therefore, exercise should be as regular as possible, and functional exercise should be done every day.
High Blood Pressure
Try these activities: walking, Nordic walking, jogging, cycling, swimming, skiing, and group exercise
Physical activity temporarily raises blood pressure but lowers resting blood pressure levels. Simply walking at least three times a week for a couple of months is enough to help lower blood pressure.
Asthma
Try these activities: running, swimming, HIIT, 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, since the airways generally don’t respond well to the cold.
Osteoarthritis
Try these activities: walking, biking, water aerobics, running, and spinning
The muscles surrounding the joint affected by osteoarthritis stay in good condition through exercise. Good overall fitness helps you maintain your stamina and keep your weight under control.
Chronic Obstructive Pulmonary Disease (COPD)
Try these activities: Nordic walking, gym workouts, and other strength-training exercises
Shortness of breath can be prevented by improving cardiovascular endurance. Muscle conditioning and strength training are also important, as the disease often leads to weight loss. Exercise also improves quality of life.
Depression
Try these activities: walking, hiking, group exercise, dancing, yoga, and other creative forms of exercise
Just taking that first step to get moving is uplifting. Being active in nature 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, biking, and swimming
Exercise improves metabolism in joint cartilage and enhances mobility. Good overall physical condition raises the pain threshold.
Sources:
UKK Institute: Exercise as Medicine
UKK Institute: The Effects of Exercise
University of Helsinki: Movement Is Medicine, but What Would Get Us to Move More?
Hyvä Terveys: Exercise Improves Health