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Why should you exercise? Is there a payoff?
What is I tell you that you can live longer, increase your quality of life, and prevent complications with your health.
Exercise offers a wide range of benefits. It helps control weight, lowers blood pressure, lowers cholesterol,
cuts the risk of heart attack, strengthens your immune system, eases arthritis
pain, protects against osteoporosis, fends off some forms of cancer, keeps your thinking
sharp in old age, and even brightens your mood.
As if all of this were not enough, exercise can also improve blood glucose control.
Now keep in mind that exercise means doing a physical activity regularly for at least 30 minutes without interruption.
Ideally you should choose an activity you like to do and that is also aerobic.
Moderate exercise can reduce the need for some medicines and can also slow or prevent diseases such as
the progression from prediabetes
to type 2 diabetes. But ?moderate? means just that. Don?t try to run a marathon on your first outing. A brisk walk, for 15 minutes
twice a day?or even a shorter walk, if you?ve been a couch potato for years?will do you
more good than you imagine.
If you change your routine and start to exercise, tell your doctor. He or she will want to monitor
you more closely and may want to change your medicines.
Exercise is for Life!
It?s never too late or too early to start. Through the life span, exercise can:
- Fight childhood obesity. An estimated 15 percent of American children and teens aged 6 to 19?roughly 9 million kids?are obese.
Families and schools are urged to establish healthy diets, cut junk food and sugary sodas, and promote exercise. Limit kids? TV time,
send them out to play, and encourage schools to expand physical education programs. The payoff for children will be reduced risk of type 2
diabetes. Exercise also will reduce their risk of developing other diseases, either as children or as adults, and will improve their emotional
- Improve teens? physical and mental health. For teens, physical activity strengthens bones and joints, builds lean muscle mass, and can delay
the development of high blood pressure. For girls, exercise in their teens or even earlier builds stronger bones, which protects against osteoporosis
later in life. Exercise also can reduce teens? depression and anxiety, heighten self-esteem, and provide a feeling of social
- Reduce stress and increase well-being in midlife. For adults in the high-stress midlife years when family,
career, and financial pressures gang up, exercise can be a marvelous moodenhancer. People who are physically active are far less
likely to be depressed, tense, confused, stressed out, and anxious. Midlife is also the time when such killers as heart disease and cancer first begin
to strike broadly, so midlifers may have the most to gain from the lower death rates that come with regular exercise. In addition to protecting
against heart disease, exercise appears to cut the risk of colon cancer, breast cancer, endometrial cancer, and prostate cancer.
When you decide to start exercising, it?s easiest to do something
you already know how to do. That?s why walking is a good first
step. But a well-rounded physical activity program includes
other elements as well. The major exercise groups are:
- Endurance exercises, such as brisk walking, bike-riding, dancing,
stair-climbing, or even heavy yard work. These pump up
breathing and heart rate, increase energy, build stamina, and
improve heart health.
- Strength or resistance exercises, such as weightlifting, weightpushing,
or resistance-band stretching. These help tone muscle,
build muscles, improve bone health, and reduce the risk of
- Stretching exercises, such as side hip rotation or trying to
touch your toes. These improve flexibility and freedom of
- Balance exercises, such as side leg raising or standing on one
foot for as long as you can. These are particularly important
Source:Diabetes Forecast, March 2005
Adapted by Editorial Staff, September 2006
Last update, July 2008