Doing exercise to relieve stress

Doing exercise to relieve stress

Physical activity reduces the possibility of premature death by up to 30%. It's free, easy to take, instant effect, and you don't need a doctor to get it! So what are you waiting for

ڈڈDoing exercise to relieve stress
Doing exercise to relieve stress

Physical activity! It is the miracle cure that we have all been waiting for. This treatment reduces the risk of serious diseases, including heart disease, stroke, diabetes and cancer, by up to 50%. It also reduces the possibility of premature death by up to 30%.

Doing exercise is the miracle treatment that is always available, but many of us have forgotten to take the recommended dose from it for a very long time. Our health can now suffer as a result.

Exercise is not a magic trick solution. Whatever your age, there is strong scientific evidence that physical activity can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing chronic diseases, including heart disease, type 2 diabetes, stroke, and some types of cancer.

Research shows that physical activity can also enhance self-confidence, mood, quality of sleep and energy, as well as reduce the possibility of stress, depression, dementia and Alzheimer's disease.

"If exercise was a pill, it would be one of the most cost-effective drugs compared to any invention that has ever occurred," added Dr. Nick Cavill, a health promotion consultant.

Morning exercise to relieve stress!

Health benefits of exercise

Given the overwhelming evidence, it seems clear that we must all be physically active. This is essential if you want to lead a healthy and fulfilling life, even in old age.

Research has found that those who engage in regular physical activity have:

  •  Up to 50% less likely to develop type 2 diabetes.
  •  Reduced colon cancer risk by up to 50%
  •  Reduced risk of breast cancer by up to 20%
  •  Reduced risk of premature death by up to 30%
  •  Reduced risk of osteoporosis by up to 83%
  •  Lower risk of hip fractures, including Up to 68%
  •  Less chance of falling by up to 30% (among the elderly)
  •  Less risk of developing depression by up to 30%
  •  Less risk of developing dementia by up to 30%

What is counted in exercise?

Moderate intensity aerobic activity means you are working hard enough to raise your heart rate and work hard. One way to find out if you are working at moderate intensity is because you are still able to speak but you are not able to sing the lyrics of a song.

Here are some examples of moderate-intensity aerobic activities:

  •  brisk walking
  •  water aerobic exercise
  •  bike riding on flat ground or with some hills.
  •  Play doubles tennis
  •  push the lawn mower

It is noteworthy that daily tasks, including shopping, cooking or household chores are not considered within the 150 minutes during which physical activity must be practiced. This is because the effort needed to do it is not enough to raise your heart rate.

Not exercising is a recent problem
Nowadays people are less active than before. This is partly due to the technology that made our lives easier. We drive cars or take public transportation. There are machines to wash our clothes. We entertain ourselves by sitting in front of a TV or computer screen. Few people now work in occupations that involve manual labor, and most of us do not have jobs that involve little physical effort. Work, homework, shopping and other necessary activities are much less demanding than in previous generations.

Following are the recommended amounts of physical activity:

  •  Children under the age of five: 180 minutes every day
  •  Young adults (5/18): 60 minutes every day
  •  Adults (19-64): 150 minutes every week
  •  The elderly (65 and over) : 150 minutes per week

Lazy lifestyles: a "silent killer"?
The Health Department described the inactivity as a "silent killer". Evidence shows that inactive behavior, including sitting and lying down for long periods, is bad for your health. Spending hours sitting and watching TV or playing computer games is believed to increase the possibility of developing many chronic diseases, including heart disease, stroke and diabetes, as well as weight gain and obesity.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting. Examples of passive behavior include watching TV, using the computer, using the car for short trips, sitting for reading or speaking, or listening to music.

"Previous generations were naturally more active through manual work and occupations," said Dr. Cavill. "But today we have to find ways to integrate activity into our daily lives." 

Be it by limiting the time the newborn spends tied up in their carts to encourage adults to stand and move often, people of all ages need to curb their passive behavior.

"This means that each of us needs to think about increasing the types of activities that are appropriate to our lifestyle and can be easily included in our days," said Dr. Cavill.

The important thing here is that you may reach your goal from the time of the weekly activity, but you are still at risk of developing health problems, if you spend the rest of the time sitting or lying down.