Exercising is not only for gaining muscle or loosing weight, if you doit the right way you can treat or slow down some health problems.
Osteoarthritis causes pain and inflammation around your joints due to the wearing away of cartilage, which protects your joints. But don't let the pain deter you from exercising. For one, staying active helps you lose weight, which reduces stress on painful joints. And, as with other forms of pain, exercise, particularly strength training, strengthens muscles around those painful joints so the muscles can relieve some of the pressure being placed on them. Finally, Dr. Metzl writes, inactivity can cause cartilage to atrophy, exacerbating an already painful problem.
Best exercises: Weight-bearing cardio exercises, such as walking, swimming, or water aerobics; basic strength training, based on how much pain you're experiencing; and stretching to improve muscle flexibility.
2.Type II Diabetes
- In some cases, Type II Diabetes can be eliminated altogether with proper diet and exercise. Add 20-30 minutes of regular physical activity of any kind 5 days a week. Modifying your diet can increase the benefit even more.
Regular exercise lowers blood pressure, helps maintain a healthy weight and reduces cholesterol—all major factors in the prevention of heart disease. And you need only moderate activity to get results. Research has found that taking a long walk after eating a high-fat meal actually can help reverse damage to blood vessels, so try walking just 1 miles in less than 30 minutes on most days of the week.
Multiple studies have proven conclusively that exercise is actually the most effective way to treat clinical depression. It is better at treating depression in men and women, children and adults, than any known antidepressant which is currently marketed.
As with recommendations for treating Type II Diabetes, you really only need 20 or 30 minutes of physical exertion about 5 times a week. Exercise releases endorphins that make you feel good and limit your perception of pain. And continued exercise helps you lose weight, burn fat and get in shape, which makes you feel better about your body and yourself.
Studies have shown that women going through menopause or suffering PMS symptoms who exercised saw a reduction in their symptoms, compared with women in control groups who didn't exercise regularly. Why? Women with PMS and menopause symptoms suffer from mood swings, anxiety, and depression, and in addition to being a natural energy- and mood-booster, movement helps alleviate the hormonal shifts common in both conditions. For older women, exercise can increase bone density, which drops as you age, and it can counteract cardiovascular disease and obesity, the risks of which increase as you go through menopause, due to hormonal changes.
According to the Centers for Disease Control and Prevention, regular exercise (along with quitting smoking) may lower your risk of many cancers. Studies indicate that working out can cut the risk of recurrence or death by as much as 50% in people with colorectal cancer. Exercise also may lower the recurrence rate for those with breast cancer, in part by regulating hormone levels. And for virtually all cancer patients, it can lessen some side effects of treatment, including nausea and fatigue.
Symptoms of fibromyalgia include deep muscle pain and fatigue. For sufferers of this debilitating condition, exercise is often the last thing on their mind.
But the simple physical exertion that is delivered through stretching, swimming, tai chi or yoga can actually reduce the amount of pain that your fibromyalgia delivers.
Exercise also restores your body’s neurochemical balance and creates a positive mental state. For most fibromyalgia sufferers, aerobic, strengthening, and range of motion exercises are safe and effective for treating the pain their condition often creates.
Erectile Dysfunction and Low Libido url: text: Yes, exercise can help your sex life—whether you're a guy or a girl. Erectile dysfunction (ED) and low sex drive can stem from stress, poor sleep quality and the fatigue it causes, and poor circulation caused by sedentary lives, but they can also result from heart problems and metabolic disorders, all conditions that benefit from exercise. Exercise even combats depression, and may rule out the need for antidepressants that kill your sex drive and your ability to maintain an erection.
Aside from improving your physical condition and helping your body fight disease and aging, exercise is recommended by the ADAA as an effective treatment for anxiety and stress.
Pumping iron is just as good at helping you get your z's as popping pills, and multiple studies have shown that people who exercise experience deeper, higher-quality sleep than people who don't, Dr. Metzl writes. Not only that, but insufficient sleep is linked to a whole host of health problems that exercise can counteract: weight gain, fatigue, lethargy, heart disease, and an inability to cope with stress, just to name a few. Weight gain can also cause or exacerbate sleep apnea, a condition that can interfere with a good night's rest. So if you suffer from sleep apnea, you have another reason to hit the gym.
Best exercises:A 30-minute session of exercise of any sort is all it takes to improve sleep quality, Dr. Metzl says, but meditative exercises, such as yoga or tai chi, are particularly effective.