BENEFITS OF EXERCISE
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The Benefits of Regular Exercise

Regular exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Exercise, if it came in tablet form would be the pill everyone popped, it would be THE most effective cure all tablet ever invented. If you want a long, healthy, happy, high quality life (and be honest, who doesn't!!!) exercise is the one thing you should absolutely be taking. Regardless of your age, there is now a wealth of scientific evidence that regular physical activity can help you lead a healthier and happier life. Here is a more comprehensive list of the benefits that you can expect.

Science me up! Gimme some stats!

Well here's the science. These statistics are taken from the NHS website which is a great resource for this type of material. Anyway, medically proven facts guys, people who regularly exercise have ...

Sounds like a lot of work though. What if I just stay inactive?

Well your body has evolved to move, it needs to move to maintain healthy function, so not only does inactivity fail to reduce your risk of disease, if you sit still too much you actually have an increased risk of...

The Dangers of Sitting Too Much

So it seems obvious that we should all be making sure we exercise to maintain our health but there is growing evidence that sitting for extended periods of time during the day is exceptionally bad for us. Sitting for long periods is thought to slow the metabolism. This affects the body's ability to regulate blood sugar, blood pressure and break down body fat. Calorie burning drops to just 1 calorie per minute and enzymes which help to break down fat drop 90%. Most adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more. People with sitting jobs have twice the rate of cardiovascular disease than those with standing jobs. Sitting for more than 6 hours a day make you 40% likelier to die within 15 years than someone who sits for less than 3. Those who sit for more than 3 hours per day watching TV are 64% more likely to die from heart disease. Of those that sit in front of the TV for more than 3 hours per day, those who exercise are just as fat as those who don't.

Avoid the Dangers of Sitting

Most of us have to work, and for most of us that involves long hours at a desk and commuting, so what can we do?

Well how much exercise do I need to do?

The WHO (World Health Organisation) recommends 30 mins of moderate activity at least 5 times a week.

The NHS guidelines for adults aged 19-64 state that to stay healthy you should be active daily and aim to do 150 mins of moderate aerobic activity or 75 mins of vigorous aerobic activity weekly. Strength exercises working all major muscle groups on two or more days a week are also recommended to maintain strength, muscle mass, bone density and functional ability.

What is moderate activity?

The way to tell if you are working at a moderate level is to look for key physical signs. Your heart rate and breathing rate will rise and you will feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you definitely couldn't sing a song. This is a technique that personal trainers often use call the talk test to monitor how hard you are working.

"Your body is your most priceless possession. Time to take care of it, you've got nowhere else to live when it falls to bits."
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