" Walking is man's best medicine." This mature knowledge us is backed by modern science , physical activity not only enhances your longevity but significantly decreases your risk from dying from numerous cause. While worked at the pharmacy I've seen countless people spend hundred , even thousand on there insurance. Avoid drink medicine ? There is a healthier way and less expensive investment for your health is Walking or do any other activity for just 15-30 minutes everyday can significantly improve your wellbeing. Instead of spending that time on your phone scrolling Tiktok , Why not used that time to exercise your body. A research from Bente mentions due to the major of people died from this world was no longer infectious disease but they are die from noncommunicable disease (NCDs) so most effective strategies for preventing non communicable disease (NCDs) such as diabetes, heart disease, cancer, and chronic respiratory conditions is engaging in regular exercise. These NCDs take time to develop, and managing them can be quite expensive in terms of both money and health. An article I recently read was blow my mind , I knew exercise was important but I never realize how seriously a lack of physical fitness may affect our health . No wonder why , just a few month ago my grandpa who liked to spend his days just to stayed in bed and watch movies was given a cardiovascular disease diagnosis , and now his life just depend on medicine day by day , it is somethings he should have been prevented with a regular exercise.
Low physical fitness is the started from where they connecting multiple disease. It started from the vicious of cycle when your body not activate then it cause you to have an accumulation of the visceral fat leading to insulin resistance and activate macrophage infiltration and from that it started the chronic inflammation , this inflammation is where the trouble begins, by sparking the development atherosclerosis,After read the article from Pedersen , I understand how important exercise was to our body, tumor grow, brain cells and more disease. GOOD NEWS , research shown that a group of young healthy men they walked for 2 week started 1500 step to 10000 their daily step saw significant improvement in their health and this is also applied for adult too!
So Friends, go out there make investment in yourself. Walk , Run , do whatever get you moving it is a simplest and effective way to protect yourself again many disease. Don't wait until it too late. Start Now and it is will be for your future self.
THANK YOU FOR READING
Sources :
Pedersen, B. K. (2019, February 10). The Physiology of Optimizing Health with a focus on exercise as medicine. Annual Review of Physiology. https://www.annualreviews.org/content/journals/10.1146/annurev-physiol-020518-114339
I have always been aware that exercise could help prevent non communicable diseases (NCDs), such as diabetes, heart disease, cancer, and chronic respiratory conditions; however, I found it interesting that not moving causes a buildup of visceral fat leading to insulin resistance. This post then made me curious about if exercise can help alleviate the effects of a bad diet. I found a study which says just this. The study says that that exercise can improve metabolic status by combating the detrimental effects of a Western-style diet on insulin resistance. A Western-style diet, in this case, is a diet high in fats and sugars. So not only does exercise help keep us resistant to non communicable diseases, but exercise also helps our bodies fight the negative effects of a poor diet.
ReplyDeleteNota, M. H. C., Nicolas, S., O’Leary, O. F., & Nolan, Y. M. (2023). Outrunning a bad diet: Interactions between exercise and a western-style diet for adolescent mental health, metabolism and microbes. Neuroscience & Biobehavioral Reviews, 149, 105147. https://doi.org/10.1016/j.neubiorev.2023.105147
I worked a desk job for 1.5 years and found that not only did I gain a lot of weight but I just didn't feel like myself anymore. My new year's resolution this year was focused around cardiovascular health. I left it broad because I wanted to see how creative I could get with my lifestyle and routines with the singular goal of improving heart health. So I joined a step challenge with my work and finished 9th place with 619,295 steps in 2 months. This was life changing for me because I not only began to run and walk more, I made movement-focused lifestyle changes like walking to the grocery store (a little over a mile away from me), taking the stairs and avoiding elevators, using the restroom 2 floors above me which forced me to take the stairs multiple times a day, walking on the treadmill while working, and parking far away. I now LOVE walking everywhere and find that it is the best way to clear my mind and, even better, it will increase the longevity and quality of my heart. My parents, both of whom are type-2 diabetics, have started walking more as well and have felt that they're now healthier than they've been in the last couple decades. If your grandfather is able to, it might be nice to take him on walks, I find that walks tend to be more enjoyable with company! Have you heard of Blue Zone populations? They're the regions of the world with the highest amount of 100+ year olds and have had multiple documentaries done about them. Here's an article that discusses the importance of walking for these populations. Happy reading!
ReplyDeleteUngvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience, 45(6), 3211–3239. https://doi.org/10.1007/s11357-023-00873-8
I am pretty aware that exercise is pretty much good for anything and everything for your body. But one thing that peaked my interest in class the other day, is people trying to exercise with an under active thyroid. Having something like "Hypothyroidism," can do a good job on depressing your metabolism. In class we learned of a number value called RMR (resting metabolic rate). Which is the number in calories (lower case c by the way) that your body will burn just doing its daily functions to stay alive. So if you have hypothyroidism you probably have a real low RMR so you have to burn a lot more while exercising just to keep up with your calorie intake. I use to always see unfit or obese people as just not working out enough, but now when this knowledge came, I see that it can be difficult for certain people to maintain a certain weight/fitness level. And one study went into detail about the low RMR having quite an affect with glucose tolerance.
ReplyDeleteKozacz, A., Assis, G. G., Sanocka, U., & Ziemba, A. W. (2021). Standard hypothyroid treatment did not restore proper metabolic response to carbohydrate. Endocrine, 71(1), 96–103. https://doi.org/10.1007/s12020-020-02334-0
I have always been told that exercise is good for you and I would dare to say it is almost a known fact for everyone, but it wasn't until lately that I've personally experienced the benefits of working out and being more active physically, I have now been running in the mornings for more than a month and I have noticed major changes in my energy levels, my sleep schedule is finally somehow healthy and my attention spam is at the best it has ever been. One of the major changes it has caused in my life is around my diet, I feel like now I actually eat a healthy amount of times a day and my appetite is incredibly healthy. But did you know that runners in average live 3-5 years longer and have lower percentages of mortality in general.
ReplyDeleteMajor, W. F. (2001). The benefits and costs of serious running. World Leisure Journal, 43(2), 12–25. https://doi.org/10.1080/04419057.2001.9674226