Obesity

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94.     Exercise reduces the risk of heart disease and stroke, by improving blood circulation throughout the body, increasing good cholesterol and decreasing bad cholesterol, and keeping body weight under control. Exercise prevents osteoporosis, lowers blood pressure, reduces severity of asthma, reduces diabetes complications through improved insulin tolerance, plays a role in preventing cancer, help you to manage arthritis better, induce better immunity to fight off colds and flu. There is evidence that obese persons who keep fit through exercise have half the death rate than those who don’t exercise.

95.     Exercise is a great stress buster. It can help burn off excess andrelanin, reduce muscular tension, improve the mobility of stiff joints and reduce stress levels considerably. The release of endorphins and certain brain neurotransmitters that occur during exercise and play can give you a “natural high” and bring about a sense of joy and overall well-being. Emotionally and spiritually, exercise can be of great benefit – it can change your mood entirely leaving you more relaxed, uplifted and happier. A good, sweaty workout does not just burn fat and calories it also keeps your complexion glowing by boosting blood flow. Exercise pumps water and nutrients to all the capillaries in your body, helping skin cells stay healthier longer and slowing wrinkling. Last but certainly not the least, regular exercise is the closest thing to an anti-ageing pill. Exercise can slow and even reverse many components of the ageing process. Best of all regular exercise coupled with healthy eating habits and positive attitude will help you live longer, healthier, fulfilling and happier life. In other words, exercise can add years to your life and life to your years.

 Exercise and Energy Expenditure

96.     The table in Appendix II shows the average time needed for various exercises and activities to burn 100 calories.

 Exercise Types

97.     Broadly there are four exercise types: –

A.      Strength Training – This is the primary weapon against ageing. It helps to combat the age-related decline in muscle mass, bone loss and density and metabolism and helps to shed unwanted cargo. Appropriate strength training also helps to ease back pain, reduce arthritic discomfort by lubricating and nourishing the joints and providing greater support to the joints through strengthened muscles and helps to prevent / manage diabetic symptoms through improvement to the age-related decline in glucose sensitivity. Physical inactivity causes an average muscle loss of about 5% each decade from 25 to 50 years of age. This muscle loss if not replenished leads to a metabolic rate reduction of 2-5% per decade, resulting in gradual weight gain. Strength training helps to gain muscle mass, which results in slowing down the decrease or even increasing metabolic rate, thereby helping weight / fat loss. Drinking a glass of skimmed milk after workout increases muscle mass and burns more fat than drinking sports drink.