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The Five Healthy Habits To Adopt In Order To Achieve Health: All In 4 Health

The Health Series Page, Minding Your Well Being By Dr TW Ngwenya Changamire In The Sunday Express Health Page this week - the five healthy habits to adopt in order to achieve health include reading and staying informed about different health conditions, eating healthy, incorporating exercise into your daily routine, going in for an annual medical check-up and routine disease screening and making intentional efforts to go out, relax and socialise. This week we explore the multiple health benefits of exercising. 30 minutes of brisk activity at a minimum of 5 times per week is the recommended amount of exercise. It is advised that approximately 150 minutes of brisk activity per week is adequate exercise. Strength training is also recommended; it is recommended that weight lifting or resistance training be done twice a week. Exercise is good for children, adults, and even elders. (adsbygoogle = window.adsbygoogle || ).push({}); Heart health improves with exercise. Aerobic exercise improves heart and lung function. It improves blood circulation thereby increasing the flow of oxygen to all organs improving their health and function.

The Health Series Page, Minding Your Well Being

By Dr TW Ngwenya Changamire

In The Sunday Express Health Page this week – the five healthy habits to adopt in order to achieve health include reading and staying informed about different health conditions, eating healthy, incorporating exercise into your daily routine, going in for an annual medical check-up and routine disease screening and making intentional efforts to go out, relax and socialise.

This week we explore the multiple health benefits of exercising.

30 minutes of brisk activity at a minimum of 5 times per week is the recommended amount of exercise. It is advised that approximately 150 minutes of brisk activity per week is adequate exercise.

Strength training is also recommended; it is recommended that weight lifting or resistance training be done twice a week. Exercise is good for children, adults, and even elders.

 

 

Heart health improves with exercise. Aerobic exercise improves heart and lung function. It improves blood circulation thereby increasing the flow of oxygen to all organs improving their health and function. Exercise decreases your risk of developing cardiovascular diseases, these diseases include high blood pressure, stroke, and heart attacks.

Exercise improves lipid profile by boosting ‘good cholesterol” and decreasing the amount of bad cholesterol and triglycerides. A build-up in bad cholesterol may lead to conditions like strokes and heart attack. Improved blood flow also improves sexual dysfunction related to erectile dysfunction.

Exercise helps to improve the metabolic profile. As we have seen exercise controls cholesterol. It also helps to prevent diabetes. Diabetes is a condition associated with poor blood sugar control.

Elevated blood sugar is usually preceded by weight gain in Type 2 diabetes. Obesity or excess weight decreases the ability of the body to control blood sugar increasing one’s risk to developing Type 2 diabetes.

Exercise is good because it helps in controlling excess weight. Energy is consumed when you exercise.

Eating without exercising increases your risk of gaining weight especially when you eat an excessive amount of calories. Excess calories are stored in fat.

Exercise helps to utilise these excess calories thereby preventing the storage of fat which will result in weight gain. Exercise will also increase your basal metabolic rate which aids in weight control.

In this scenario, exercise controls weight and prevents chances of developing diabetes and high cholesterol. This being said, if you are diabetic, exercise will help to control blood sugar readings and help to prevent complications of diabetes.

Muscle and bone strength increase with exercise. When we age we lose muscle mass and bone density. You are less likely to suffer from skeletal injuries and joint pains when you age if you have strong bones and muscles before ageing. Arthritis is a condition that results in painful and swollen joints.

 

 

Arthritis is severe in overweight elderly patients. Exercise helps to control weight and to build muscle mass and bone density which will help in milder forms of or a delay in the development of age-related arthritis and fractures.

Inactivity has been linked with the development of certain cancers. Breast cancer, colon cancer, and uterine cancer has been linked to a sedentary lifestyle.

Are you feeling demotivated, sad, stressed, or emotional? Try exercising. Exercising helps to boost energy and improves your mood by boosting various chemicals in the brain that will help you to feel less stressed, happy, and more relaxed.

This will help you to think clearer, to pay attention and concentrate better and become more productive.

Not only does it boost your mood, exercise also boosts your energy and helps to regulate your sleep cycle. So if you also suffer from insomnia the first non-medical intervention is exercise. Symptoms of many mental health disorders may be improved by exercise alone.

 

 

Conditions like anxiety, depression, and stress disorders improve with exercise. Sexual dysfunction related to psychological factors may improve with exercise because exercise increases libido.

Our previous also highlighted that socialising is a good habit to adopt. Exercising in groups with exercise “buddies” or teams is good for boosting your mood and helps to distract you from negative thoughts and emotions. Exercise prevents social withdrawal which is one of the symptoms of depression.

In summary exercise helps to control weight, prevent chronic disease and improve mental health. Some benefits of exercise are immediate for example a boost in energy while other benefits are realised later in life.

We should be motivated to exercise to reap the immediate and long-term benefits.

If you suffer from any heart conditions, chronic health conditions, arthritis or you are pregnant please check with your doctor before engaging into any exercise routine.

Not all types of exercise are beneficial. Certain exercise routines may cause harm to those that suffer from these aforementioned health conditions.

 

Contact All In 4 Health – By Dr TW Ngwenya Changamire – for General Medical Consultation, health screening, medical check-up, health education and promotion. The Glen Marais Shopping Centre, 57 Veld Street, Glen Marais, Kempton park 1619

 

 

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Contact All In 4 Health – By Dr TW Ngwenya Changamire – for General Medical Consultation, health screening, medical check-up, health education and promotion. The Glen Marais Shopping Centre, 57 Veld Street, Glen Marais, Kempton park 1619

 

 

 

 

 

 

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