Physical Activity: Enjoy It!
Adi Way Editorial TeamPublished:
Physical activity and health
Physical activity is the most effective remedy for improving quality of life at any age and in any physical condition. Our bodies were born to move, and many of our problems and illnesses are linked to inactivity.
It is therefore unsurprising that physical activity has many important effects on our health. Here are a few facts, mostly familiar, that are always worth recalling:
O Losing weight and maintaining a healthy weight , mainly by increasing metabolic rate and muscle mass
O Improving mental well-being : Exercise releases hormones called endorphins, which contribute to feeling good. Some argue that people can become genuinely addicted to this feeling, helping them stick with exercise.
O Improving inflammatory bowel disease symptoms: Studies examining this question clearly indicate improved quality of life and reduced inflammation severity and symptoms of Crohn's and colitis (Can J Gastroenterol. 2008 May;22(5):497-504). Exercise's preventive effect on bone loss and its benefits for patients' mood also make it highly recommended in these conditions. However, intensity and frequency must be adjusted to the general condition of the person living with inflammatory bowel disease.
O Preventing and improving bone loss , through improved calcium absorption into bones and reduced excretion. If you exercise outside in the morning or afternoon, you may also get a dose of vitamin D, which is essential for good calcium absorption into bones. Preventing bone loss is particularly important for people with inflammatory bowel disease and those taking steroid medications for long periods.
O Preventing breast cancer : Many studies indicate an inverse association between physical activity levels and breast cancer risk. The more frequent the activity, at moderate intensity and performed with enjoyment, the lower the likelihood of breast cancer. One proposed mechanism is a decline in estrogen, the female hormone, following regular physical activity.
O Preventing colon cancer : Studies indicate a reduced risk of colon cancer in people doing moderate-intensity physical activity several times a week. The effect has also been demonstrated through bowel-wall biopsies showing slower cell division and reduced wall thickness. The effect is the same in men and women.
O Managing diabetes, high blood pressure, and blood lipids : Blood insulin levels become balanced during exercise, improving the body's tolerance to insulin and the regulation of blood glucose and triglycerides. Levels of "good" HDL cholesterol improve with exercise, as does blood pressure.
O Preventing cardiovascular disease : The leading risk factors for heart disease are high blood pressure, diabetes, obesity, and elevated blood lipids. Everything described above highlights exercise's contribution to preventing cardiovascular disease!
O Preventing constipation : Physical activity stimulates blood flow, improving the bowel's nerve supply and communication through the nervous system. Combined with drinking plenty of water, it helps prevent and relieve constipation.
What kind of physical activity should you do?
The answer is simple: the kind you like best! Enjoying physical activity matters both for sticking with it and for achieving its greatest effects across different areas. Choose the activity you enjoy most, and begin with small, brief, easy-to-complete tasks, gradually increasing them.
For example, if you have done no physical activity until now, start with 15 minutes a day, 1-2 times a week.
Put the most convenient times in your calendar (make an appointment with yourself J), and build a support system to help with the change: a family member or friend who will encourage you or join you.
Finding it hard to begin? Use the short questionnaire below to explore how to start making a change. Once you have finished, send me your responses and I will help you get started!
Ask yourself:
- What comes to mind when you think of "physical activity"?
- What feelings arise from these thoughts?
- If you exercised in the past, what did you learn about it?
- What physical activity would you like to do?
- For how long each time?
- How many times a week?
- What will you gain from it?
- What will you lose?
- What are you willing to give up to develop this habit?
10. What will help you keep this commitment?
This is general news information and is not a substitute for personal advice from a doctor or dietitian.
