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BODY BALANCE: Eight reasons to stay active
By Melissa Bess
1. Physical activity and exercise helps reduce your risk for cancer. Physical activity helps prevent obesity, which are risk factors for many different types cancer. Many research studies have shown promising results to show that physical activity helps protect against colon cancer and breast cancer.
2. Insulin sensitivity is increased by physical activity. After carbohydrates are digested, they are broken down into glucose and moved into the bloodstream as blood glucose, or blood sugar. Insulin is a hormone that unlocks the cells of the body so they can take up the glucose for energy from the bloodstream. As we age or become overweight, our bodies don’t respond as well to insulin. Insulin resistance can lead to Type 2 diabetes if blood sugar levels continue to rise. Both strength training and aerobic exercise help improve insulin sensitivity if done regularly.
3. Resistance (weight) training helps build muscle no matter your age. When done three times a week, strength training improves strength and muscle mass in people of all ages. You should perform 1 or 2 sets of 8 to 12 repetitions for all the major muscles of the body (about 8-12 exercises).
4. Exercise helps with stress management. This may be due to neurotransmitters that are stimulated during physical activity. Anyone who exercises regularly can expect to feel less anxious, more relaxed, can have better self-image, and may even eat healthier. Endorphins released during physical activity can help improve our mood.
5. Your heart is healthier. Aerobic activity helps improve the functioning of the cardiovascular system, including the heart, lungs, and blood vessels. Blood pressure and cholesterol levels are improved in those who are physically active.
6. Weight-bearing activities help prevent bone loss and may even encourage bone growth. Weight-bearing activities include walking, jogging, and strength training. A balanced diet, including calcium and vitamin D, along with weight-bearing activities are best to improve bone health.
7. The time you spend doing physical activity each week is well worth the benefits. The current recommendations for moderate intensity aerobic physical activity are 150 minutes per week, or 5 days of 30 minutes. For strength training, at minimum perform 8 to 10 exercises (working all major muscle groups), doing 8 to 10 repetitions of each. If you watch television or use the computer for at least one hour each evening (420 minutes per week), that takes up more time than doing the minimum amount of recommend aerobic and strength training weekly.
8. Physical activity helps keep the whole family healthy. Children and adults can participate in physical activity together. If children understand the importance of physical activity and enjoy participating in it regularly, they are much more likely to remain active throughout life.
If you aren’t currently active, consult with your health care provider before beginning an exercise program. Remember to start slowly and build up at a level appropriate for you as an individual. If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 44 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
Subscribe To Lake Alerts2. Insulin sensitivity is increased by physical activity. After carbohydrates are digested, they are broken down into glucose and moved into the bloodstream as blood glucose, or blood sugar. Insulin is a hormone that unlocks the cells of the body so they can take up the glucose for energy from the bloodstream. As we age or become overweight, our bodies don’t respond as well to insulin. Insulin resistance can lead to Type 2 diabetes if blood sugar levels continue to rise. Both strength training and aerobic exercise help improve insulin sensitivity if done regularly.
3. Resistance (weight) training helps build muscle no matter your age. When done three times a week, strength training improves strength and muscle mass in people of all ages. You should perform 1 or 2 sets of 8 to 12 repetitions for all the major muscles of the body (about 8-12 exercises).
4. Exercise helps with stress management. This may be due to neurotransmitters that are stimulated during physical activity. Anyone who exercises regularly can expect to feel less anxious, more relaxed, can have better self-image, and may even eat healthier. Endorphins released during physical activity can help improve our mood.
5. Your heart is healthier. Aerobic activity helps improve the functioning of the cardiovascular system, including the heart, lungs, and blood vessels. Blood pressure and cholesterol levels are improved in those who are physically active.
6. Weight-bearing activities help prevent bone loss and may even encourage bone growth. Weight-bearing activities include walking, jogging, and strength training. A balanced diet, including calcium and vitamin D, along with weight-bearing activities are best to improve bone health.
7. The time you spend doing physical activity each week is well worth the benefits. The current recommendations for moderate intensity aerobic physical activity are 150 minutes per week, or 5 days of 30 minutes. For strength training, at minimum perform 8 to 10 exercises (working all major muscle groups), doing 8 to 10 repetitions of each. If you watch television or use the computer for at least one hour each evening (420 minutes per week), that takes up more time than doing the minimum amount of recommend aerobic and strength training weekly.
8. Physical activity helps keep the whole family healthy. Children and adults can participate in physical activity together. If children understand the importance of physical activity and enjoy participating in it regularly, they are much more likely to remain active throughout life.
If you aren’t currently active, consult with your health care provider before beginning an exercise program. Remember to start slowly and build up at a level appropriate for you as an individual. If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 44 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
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