How Fitness Helps You Manage Chronic Diseases | Everyday Health
Explain the relationship between the key terms in each of the following pairs a. physical fitness is not getting overly tired after a workout, chronic disease is a. When all put together, chronic diseases are the leading cause of death and disability in the United States. In What Makes Physical Activity Such a Wonder Drug .. The Intimate Relationship Between Fitness and Sleep. A theoretical relationship between physical activity and the risk for mortality and chronic disease is shown in Figure 1. is a graded dose-response relationship between physical activity/fitness and mortality or disease state.
Being fit correlated with lower triglycerides and higher HDL A survey by the U. Centers for Disease Control and Prevention found that obesity rates remained at around 28 percent of adults, the same as in According to the latest statistics cited above, obesity remains a growing concern in the United States, despite the fact that more people claim to be exercising.
As discussed in a previous article, there are at least 20 serious diseases and health conditions directly attributable to being overweight. Obese adults tend to have higher rates of high blood pressure, abnormal lipids, cancer and diabetes. And, making matters worse, the vast majority of them are treated with costly and potentially dangerous medications that in no way address the real problems but rather cause further deterioration of health.
Physical Fitness Reduces Chronic Disease Risk
If you have low back pain, for example, you might choose low-impact aerobic activities, such as walking and swimming. These types of activities won't strain or jolt your back. If you have exercise-induced asthma, be sure to keep an inhaler handy while you exercise. If you have arthritis, the exercises that are best for you will depend on the type of arthritis and which joints are involved.
Work with your doctor or a physical therapist to create an exercise plan that will give you the most benefit with the least aggravation on your joints. How often, how much and at what intensity can I safely exercise?
Before starting an exercise routine, it's important to talk to your doctor about how long your exercise sessions can be and what level of intensity is safe for you. In general, try to accumulate about 30 minutes of physical activity a day at least five days a week. For example, try walking briskly for about 30 minutes most days of the week. You can even break physical activity up into short chunks of time spread out through the day.
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Any activity is better than none at all. If you're not able to do this much activity, do as much as you can. Even an hour a week of physical activity can have health benefits.
Start with moving more and sitting less, and work your way up to moving more each day. If you haven't been active for a while, start slowly and build up gradually. Ask your doctor what kind of exercise goals you can safely set for yourself as you progress.
Why Being Fit Helps You Manage Chronic Diseases
Do I need to take special steps before getting started? Depending on your condition, your doctor might recommend certain precautions before exercising. If you have diabetes, for example, keep in mind that physical activity lowers blood sugar. Check your blood sugar level before any activity. If you take insulin or diabetes medications that lower blood sugar, you might need to eat a snack before exercising to help prevent low blood sugar.
If you have arthritis, consider taking a warm shower before you exercise. Heat can relax your joints and muscles and relieve any pain you might have before you begin. If the gym sounds like punishment, try going for a walk, riding a bike, or doing simple aerobic exercises in your living room, adds Parker.
Any of these activities can help.
Always check with your doctor about a new routine. And if you have heart disease and start experiencing dizziness, unusual shortness of breath, irregular heartbeats, or chest pains, then it is time to take a break and let your doctor know about unusual symptoms. If you already have heart disease even if it's moderatesome exercises may exacerbate your symptoms and may not be safe. Research shows physical fitness can actually help slow down the aging process.
A March study published in the journal Cell Metabolism found that high-intensity aerobic exercise can reverse some of the signs of aging at the cellular level. But do explore a variety of types of physical activity, such as resistance or strength training and high-intensity exercise. Exercise and remaining physically active is your best defense against that.