Role of Physical Fitness in Health Promotion and Disease Prevention

cleansing diet

The magnificent benefits of exercise and physical fitness are thunderously world-renowned. It is no secret that engaging in regular physical activities can help the body maintain its health and even boost the immune system which gives the body enormous power to thwart potential diseases from occurring. Being physically active should be a sought-after trait by every person on the planet, where today sedentary lifestyles are common.

If you are suffering from chronic diseases, don’t be surprised if your doctor will recommend you to engage in regular exercise. The exercise regimen doesn’t need to be rigid and intense. The extent, intensity, and impact of the exercise activities will differ from one person’s need to another. Ask your doctors about the right exercises that you must undertake in order to help alleviate the symptoms of your chronic disease.

In this article, let us take a deeper look at the many benefits of exercises in promoting health and in the prevention of serious medical conditions and diseases.

How Does Physical Fitness Improve Health and Fight Diseases?

Exercise counteracts sedentary lifestyle which is one of the major risk factors in developing cardiovascular diseases. The other risk factors include: high BP, smoking, obesity, and abnormal lipid values in the blood. Therefore, exercise or physical fitness, especially when paired with proper nutrition or a cleansing diet, as well as cessation of smoking and other risk factors, can greatly reduce the body’s chance of developing serious illnesses caused by a sedentary lifestyle.

Exercise helps in reducing the body’s weight which results in the reduction of blood pressure, too. It also helps lower the “bad” cholesterol in the blood (called low-density lipoprotein, or LDL) and increase the good cholesterol (called high-density lipoprotein, or HDL). While the effect of a single exercise may be deemed negligible, the effect of a continued regular and moderate exercise significantly reduces the risk of cardiovascular diseases.

Some exercises that are good for the heart include: aerobic exercises, strength training, and flexibility training.

Aerobic exercises help improve the overall health condition of the heart. It is also important in boosting the body’s endurance. And it greatly aids in weight loss efforts. Strength training exercises are also needed to improve the strength of the muscles and stability of the bones and joints. It also promotes endurance so that daily activities can easily be accomplished. Flexibility exercises also boost the body’s maximum range of motion in the joints and reduce the risks of falling.

Studies have shown that people with heart conditions can tolerate interval trainings, which produce significant positive results for the patients.

For people suffering from diabetes, regular exercise can help the insulin to effectively lower the body’s sugar levels. Weight loss, another important benefit from exercise, is also very important for diabetics. Lastly, exercise helps boost the energy of diabetics.

Asthma patients will also experience relief from attacks if they engage in regular physical fitness activities. Regular exercise has been shown to help in controlling the frequency as well as the severity of asthma attacks.

People suffering from back pain and arthritis should also experience relief from the symptoms of these conditions if they engage in physical activities. With proper exercise, strength and endurance of the back, abdominal strength, and spine muscle stability can be improved. It can also help ease joints that experience pain brought about by arthritis. Reduced joint stiffness and increased muscle strength are other benefits of regular exercise.

How Much is Enough?

To experience the full benefits of exercise, studies recommend thata person will have to engage in at least 30 minutes of accumulated physical activities of modest intensity for all the days of the week. This modest intensity is roughly equivalent to that of brisk walking, with a rate of about 3-4 mph. Physical activities can include occupational or recreational in nature, such as swimming, cycling, or yard work. Intermittent or short intervals of exercises, such numerous 10-minute physical activities, have been proven to give the same benefits as that of the accumulated 30-minute per day exercises.

For persons who have been dormant for a while and have not engaged in any regular physical activities in a long time, it is best to start slowly. From there, you may gradually build up to take on more challenging exercises. People with chronic illnesses will need to consult with their doctors on which specific exercises they can do and what level of intensity is safest for them.

Special Steps for People with Chronic Illnesses

As reiterated above, people with chronic diseases will need to get the recommendations from their doctors before proceeding with any physical activity. The doctor should know what specific exercise routines are safe for your condition and provide you with many other tips on properly carrying out the physical activity to achieve maximum benefits and prevent injuries.

If you are diabetic, you need to remember that engaging in exercise will lower your blood sugar. It would be best to check the level of your blood sugar before your proceed with any physical activity. If you are taking diabetes medications or insulin, which lower blood sugar level in the body, then you may be recommended to eat a snack prior to exercising to counter the effect of exercise in your sugar levels.

Patients suffering from arthritis may also be advised to take a warm shower before exercising. Heat can help relax the body’s joints and muscles. This simple act is important in relieving your body from any pain that you may experience. Effective shock absorbing shoes are also important for people with arthritis.

For people suffering from heart disease, you need to confirm with your doctor on exercise routines that require straining muscle tissues, like push-ups and sit-ups. Your doctor may recommend avoiding them. Consult your doctor about heavy lifting, including household chores like mowing, shovelling, or raking. Make sure that these are not off-limits to you before you do them.

Generally, patients with cardiovascular diseases will be recommended to: (1) Give their bodies enough recovery times between workouts, (2) Avoid exercising in the outdoors especially when the temperatures are extreme; too hot, too cold, or too humid, (3) Drink plenty of water to keep hydrated, and (4) To avoid exercising in steep areas.