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Tag: exercise

  • Exercise and wellbeing

    Exercise and wellbeing

    Are you one of those who think exercise is a waste of time and of no benefits at all to the body? You might have to have a rethink, considering the immense advantages and benefits of regular exercise to the overall health and wellbeing of the body.

    Research shows that regular physical activity can improve your overall quality of life as well as  reduce risks for several diseases and health conditions. Besides, exercise will make you feel better, have more energy and even live longer.

    On this Dr Wole Ogunkoya, a medical practitioner stated:

    “Muscle cannot work by itself. When it is attached to a particular part of the body, the tendon for instance, it contrasts like an elastic, pulls the bones, that is how God created it. So if the fibers around the body are not exercised, they will become dormant. After a while, they go weak and once they go weak, they die slowly. So they need to be exercised and developed.

    That happens to every part of the body. We need to exercise every part of the body, every muscle must be exercise. For people with pot belly, they need to exercise the muscles in that part of the body. If you exercise that part, it comes alive and starts to work and slowly the belly returns to normal shape.

    “Same goes for people who are fat, they need to exercise and burn off the fat. Food on the other hand, is important while exercising because in doing exercises, you are burning out. While doing exercises, we use glucose and lots of it. So most of the carbohydrates that we eat, are used up at that period. But if the carbohydrates in the body are not enough, then the body borrows from the protein in the body but that must be replaced. That is because some muscles can function during exercise when there is shortage of glucose but it is advisable that we take lots of food that can give us glucose which we need during exercises. Vitamins are vital too, eat food that gives vitamins.”

    To health experts, regular physical activity, can help protect from some health problems such as high blood pressure. It does this by reducing body fat which is associated with high blood pressure. So, those with high BP can benefit from regular exercise, experts note.

    Exercise also controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. For the obese, exercise is very important as it helps reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

    When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Besides workouts at the gym, your body can benefit from other forms of exercise such as jogging, fast walking, running, playing games, taking the stairs (instead of the lift) among others.

    Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity. Optimizing each of these factors can provide additional benefits of decreasing the risk for Peripheral Vascular Disease.

    Self Esteem And Stress Management. Studies on the psychological effects of exercise have found that regular physical activity can improve your mood and the way you feel about yourself. Researchers have found that exercise is likely to reduce depression

    Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily activities.

    Another benefit of exercise is mood improvement, say experts. A workout at the gym or a brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

    Exercise is also a sleep booster. So, if you struggle to fall asleep at night or suffer from insomnia, regular  physical activity can help you fall asleep faster and make you sleep deeper. You should avoid exercising too close to bedtime so you don’t feel too energized to fall asleep.

  • Abuja Resident Doctors Association warns: Sports journalists risk stroke without regular exercise

    The Chairman of Association of Resident Doctors, FCT Chapter, Dr. Olubanjo Akerele has urged sports journalists  to take physical exercise very important since their job is very demanding and sometimes takes more hours than usual in their dissemination of news and information to the citizens of the country.

    The ARD boss, in a chat with Sportinglife at the Old Parade Ground Stadium at the maiden edition of the association’s week where the ARD team defeated Prince and Princess team 1-0 in the final of the football event on Saturday, said it was high time sports journalists take their health situation very important. He said the best way to checkmate live threatening diseases like stroke is to exercise their body regularly.

    “Losing of weight apparently helps you to control  diabetes if you have it, it actually prevents diabetics, hypertension and invariably prevents stroke. I also want to tell you that physical exercise on its own helps your cholesterol to be better because you will burn more energy and then you will keep fit and your heart would be better.

    “Adding weight on its own is gradually becoming epidemic in Nigeria. Again you can see that the life expectancy of Nigerians is coming down. Recently, I had to review a patient and a young 34-year-old man had a stroke. It means that stroke in the young is growing.

    “It means that the traditional things that are responsible for stroke in the young are being changed to non-communicable diseases. This young man has been having diabetes for a very long time unknown to him. He told me that he was told that his sugar level was high in 2013 but did not take it serious,” he disclosed.

    Among the dignitaries that graced the competition  included the Director of Sports in the FCT, Mallam Musa Alim and Medical Director, Maitama General Hospital, Abuja, Dr. Adetoun Shotimeyin.

    “It is in our constitution that picnics and family refreshment are very important. So we included sports as part of our family refreshment and picnic. It’s just a way of appreciating the role of physical exercise and blending it into our programmes.

  • ‘Ladoja’s petition, an exercise in futility’

    ‘Ladoja’s petition, an exercise in futility’

    •Verdict expected next week

    A chieftain of the All Progressive Congress (APC) in Oyo State, Prof Joseph Olowofela, has described as “an exercise in futility” the petition filed by Accord governorship candidate Rashidi Ladoja against the victory of Governor Abiola Ajimobi.

    Olowofela, in an interview yesterday, said the party’s action was a legal exercise.

    He opined that Accord could have earned more honour and glory if it had accepted defeat and congratulated the winner.

    The professor of Physics explained that Ladoja was afraid of losing his followers.

    He said: “If what is going on in court is something to go by, then I will say that Accord is pursuing an exercise in futility.

    “If you accuse someone you have the moral burden to prove or establish your case.

    “So that means that the statement of your witnesses must be very solid. Ajimobi will come out victorious. APC won that election.”

    The APC chieftain said the two areas contested in the tribunal are Oke-Ogun and Ogbomoso.

    “In Ogbomoso, there was an election and it was free and fair.

    “Labour Party won in the area and yet the party was not joined in the petition.

    “When you consider Oke Ogun, the APC won.

    “It is general knowledge that the election in Oke Ogun was peaceful, free and fair.

    “Nobody has come forward to say there was no election, there was election, it was credible, free and fair.”

     

  • How diet, exercise can tackle arthritis

    How diet, exercise can tackle arthritis

    People with arthritis have been advised to always eat balanced diet. According to a phytotherapist, Dr Francis Elegbuo, by eating a well balanced diet, “sufferers will not only be receiving critical nutrients, they will also be either maintaining or arriving more quickly at a healthy bodyweight that will not aggravate the joints”.

    Phytotherapy is the study of the use of extracts of natural origin as medicines or health-promoting agents. Phytotherapy medicines differ from plant-derived medicines in standard pharmacology. While standard pharmacology isolates an active compound from a given plant, phytotherapy aims to preserve the complexity of substances from a given plant with relatively less processing. Phytotherapists use herbs from around the world.

    Dr Elegbuo said: “If you are overweight you will be adding extra pressure on weight-bearing joints. Through the many patients that I had attended to, I have found that losing just a few calories made a significant difference to their quality of life.”

    He continued: “Arthritis affects the musculoskeletal system, specifically the joints. It is the main cause of disability among people over 55 years of age in industrialised countries, but in developing countries, musculoskeletal pains is common, and its built up largely result in arthritis, due to wear and tear on the joints. The word arthritis comes from the Greek arthron meaning “joint” and the Latin itis meaning ‘inflammation’. The plural of arthritis is arthritides.”

    Dr Elegbuo said: “Arthritis is a term that covers over 100 medical conditions. The most common forms of arthritis are osteoarthritis, rheumatoid arthritis, infectious arthritis and juvenile rheumatoid arthritis. Most types of arthritis are caused by a combination of factors. These include genetic make up, a physically demanding job, previous injury, infection or allergies, certain foods such as red meat, obesity and autoimmune disease.

    “Most types of arthritis are caused by a combination of several factors working together. These factors may contribute towards a higher arthritis risk-your genetic makeup; a physically demanding job, especially one with repetitive movement; a previous injury; some infections or allergic reactions may cause short-term arthritis. When it is caused by an infection it is known as ‘reactive arthritis’; for a number of people, certain foods can either bring on arthritis symptoms, or make existing ones worse; obesity, which places extra strain on joints. Arthritis may also be caused by autoimmune disease.”

    Having arthritis is not the end of the road as, “phytotherapists and nutritionists are frequently advising arthritis patients to keep sugary and/or fatty foods consumption low So also are the consumption of red meat, cream and cheese. “They should ensure that they eat plenty of fruits and vegetables, as well as whole grains. Omega-3 essential fatty acids, have been shown to relieve to some extent the symptoms of rheumatoid arthritis,” Elegbuo said.

    According to Elegbuo, a common source of Omega-3 fatty acids is oily fish, such as Sardines, Herring, Titus and Salmon. “Many Nigerians tend to place large portions of food on our plate. If you reduce the size of the portions you may lose weight more effectively. Make sure that vegetables and fruit make up a large part of your portion,” he said.

    Dr Elegbuo said: “Although arthritis can make daily tasks more difficult and exhausting, there are many techniques and therapies, which added together, can give an arthritis sufferer much better quality life, compared to no therapy at all. It is important that people with arthritis seek medical health and treatment. Although there is no cure for arthritis, there is a lot you can do to minimise its overall effects on your everyday life. You may wish or have to continue working, and with the right techniques and help from an occupational therapist you may find it not as daunting as you first thought.”

    Meanwhile, a traditional medicine practitioner, Dr. Lambo Adebisi, has recommended exercise, lifestyle changes and healthy diets for the treatment of osteoarthritis (OA) known as a joint disease.

    According to him, OA is the most common type of arthritis. He said ginger, garlic and vegetables have healing properties that can help sufferers overcome the problem.

    “Eating a balanced, healthy diet can help reduce inflammation in people’s body. They may also help in losing weight or stay at a proper weight,” he said.

    Dr Adebisi also recommended regular consumption of garlic and onions.

    Moreover, anti-inflammatory oils, which are found in nuts, seeds, and cold-water fish, may also help. The disease, he said, is caused by “wear and tear.”

    He said: “Healthy cartilage—the firm, rubbery tissue, which cushions bones at joints by letting bones glide over one another, while cartilage,absorbs energy from the movement.

    “In OA, cartilage breaks down and wears away. As a result, the bones rub together causing pain, swelling, and stiffness.”

    The disease, he said, often makes it difficult for sufferers to move the affected parts, which can be the hands, knees, hips and spine.

    OA, he said, is not limited to men as it also affects women.

    “It affects people more as they get older. People in their 50s and 60s are more susceptible.  An injury to a joint or overuse, as some athletes might have, can cause OA when people are younger,” he said.

    Some symptoms, he said, are joint pain and swelling, stiffness and weakness of joints, among others.

    “Joint pain, often a deep, aching pain that gets worse when you move and better when you rest the joint. In severe cases, the pain may be constant. Stiffness in the morning or after sitting or lying down for more than 15 minutes, joint swelling and joints that are warm to the touch as well as difficult in movement,” he said.

    According to him,  the causes are unknown and are associated with ageing. However, metabolic, genetic, chemical, and mechanical factors can play a role in getting OA.

    He identified risk factors for OA as being older, heredity, being overweight and injury to the joint.

    Others are history of inflammatory joint disease, metabolic or hormonal disorders, bone and joint disorders present at birth.

    He said athletes or construction workers might have the disease because of the rigour of their professions.

    He said a combination of conventional and complementary and alternative medicine (CAM) treatments may be most effective.

    People, he said, should change their lifestyle to curb the disease.

    He said when people lose extra weight; it helps relieve the pressure on joints, and  may slow down the loss of cartilage as well as relieve pain.

    “Anybody suffering from OA, who is overweight, should lose weight to help their condition,” he said.

    Regular exercise, he noted, is another good thing people can do when they have OA because it strengthens the muscles to support the joints.

    “Regular daily 30 minutes of brisk walking can help suppress the pain. Also, hydrotherapy can be initiated. This can be in form of warm-water exercise,” he said.

    He charged people suffering from joint pains to avoid refined food, such as white breads, pastas, and sugars.

    “They should eat lean meats, cold-water fish or beans for protein. Fruits, vegetables and whole grains are highly beneficial. Besides, they should avoid caffeine and other stimulants, alcohol, and tobacco,” he said.

    Adebisi said turmeric (Curcuma longa), cat’s claw (Uncaria tomentosa) devil’s claw (Harpagophytum procumbens) and ginger (Zingiber officinale) can be used to manage the problem.

  • Exercise, laughter good for heart, says expert

    How can the heart be maintained at its optimal level? It is by living healthy and doing exercise, says a natural health practitioner and Director, Mister Guarantee Trado-Medical Centre, Lagos, Dr. Segun Fahuwa.

    He said there were simple non-complex ways of caring for the heart adding that walking prevents heart attacks “and this has been proven by research.”

    “Women who walk at least five hours a week may reduce their heart attack risk by 50 per cent. Eating garlic and using olive oil are equally good in the prevention of heart attack. I know garlic smells bad but what great benefits garlic has to our heart. Garlic has a mild cholesterol-lowering effect and also keeps low density lipoprotein (LDL) from building up in the arteries and contributing to plaque. Olive oil is also rich in monounsaturated fats, which can lower LDL when they replace saturated fat in your diet.

    “In this age, more people are restless and do not find adequate time to relax. People should learn to relax and sleep like a baby as our forefathers used to do in the olden days. The reason behind this is to lower your stress level, because stress is a risk factor that contributes to heart diseases. It is good to eat more vegetables and fruits. Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fibre. Carrots, oranges, Cayenne chili pepper in moderation and cooked beans are also healthy foods that everyone should consider eating.”

    He lamented that people have allowed socio-economic problems to rob them of the benefits of laughter. “I stumbled on a study by the University of Maryland School of Medicine in Baltimore. They found that people who watch comedy have healthier hearts than people who watch drama shows or movies. The study leader, Michael Miller, MD, director of the Centre for Preventive Cardiology recommended at least 15 minutes of daily laughter. So, people should laugh and laugh. One should learn to breath deeper because when you train yourself to breath deeper, you can lower your blood pressure. People normally breath 16 to 19 times/minute but by taking only 10 breathes per minute for 15 minutes a day, over two months, would help lower your blood pressure. Shallow breathing (more beats per minute) may delay your body’s excretion of salt, a high-blood-pressure trigger.

    Fahuwa said fish is rich in Omega-3 fatty acid which helps the body and heart, “people who consumed more than three daily servings of milk, yogurt, or cheese had systolic blood pressure almost four points lower than people who ate only half a serving daily. Moderate exercise is good as well. And for those who can engage in meditation, it is good. Meditating through Yoga or tai chi is an effective way to reduce your blood pressure by simple sequences of slow and relaxing movements.”

  • Get active or get sick

    Get active or get sick

    Exercising is an excellent way to boost health and prevent disease but staying active throughout the day is even more important. Siting at the computer or spending too much time watching TV can be actively harmful to your health, researches say.

    The study, published in the British Journal of Sports Medicine, followed more than 3 900 men and women over 12.5 years. They found an active life, even without regular exercise, to be linked to smaller waists and healthier hearts.

    Participants in the study who had reported high levels of non-exercise activity were less likely to suffer a heart attack and die than those who were inactive.

    “Engaging in regular exercise is still important,” lead author Elin Ekblom-Bak, of the Åstrand Laboratory of Work Physiology at the Swedish School of Sport and Health Sciences in Stockholm, told Reuters. “We saw that those who exercised regularly and that also had a daily physically active life had the lowest risk profile of all.”

    Recent reports from the National Cancer Institute show that fewer than 5 per cent of adults get at least 30 minutes of moderate exercise per day.

    According to the World Health Organisation’s website, “physical inactivity is estimated to be the main cause for approximately 21 to 25 per cent of breast and colon cancers, 27 per cent of diabetes and approximately 30 per cent of ischaemic heart disease burden.

    “The term ‘physical activity’ should not be mistaken with ‘exercise’. Exercise, is a subcategory of physical activity that is planned, structured, repetitive … Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, active transportation, house chores and recreational activities.”

    Physical inactivity directly equates to six per cent of annual deaths and that is statistically equivalent to the deaths caused by diabetes and nearly the amount of deaths associated with tobacco use. Escalating statistics highlight physical inactivity as the fourth leading risk factor for premature death.

    “The link between physical inactivity and cardiovascular disease is profound,” said Dr Kingsley K. Akinroye, Vice President Elect World Heart Federation, “escalating levels of sitting and non-exercise behaviours are leading to the increase in the prevalence of high blood pressure – a leading risk factor in heart attack and stroke.”

    Even more alarming, we are seeing high levels of physical inactivity in our youth and adolescents – an important indicator in weight gain, the development of type 2 diabetes and premature cardiovascular diseases.

    Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some blood pressure medications. Physical activity can also increase levels of good cholesterol.

    Physical activity and exercise is needed for all – regardless of weight, health condition or age – to achieve optimal health and fight off disease. For each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy.

     

    Couillard is an international health columnist that works in collaboration with the World Health Organization’s goals of disease prevention and control. Views do not necessarily reflect endorsement. He can be reached via:

    Email: drcorycouillard@gmail.com

    Facebook: Dr Cory Couillard

    Twitter: DrCoryCouillard

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • ‘Exercise can ensure long life’

    Daily exercise has been recommended for people to attain full fitness and live long.

    According to Chief Fitness Instructor, Fit Health and Beauty Centre, Mrs Jane Amuta, getting fit will make people feel better and ensure longevity.

    Mrs Amuta, who spoke at the launch of Fit Centre in Lagos, said people can exercise when it is made very interesting for them in a conducive environment.

    Having regular physical activities, she said, would stop obesity, especially in women.

    She said the obesity rate in Nigeria and across the world was very high.

    People, she said, should exercise despite their busy schedules because it takes off the stress which can kill them. It helps to rebuild them and supplies energy to face the day to day challenges that they meet at work, she added.

    “It is also good for mothers who stay at home to take care of the kids and the running around for the family,” she added.

    Mrs Amuta said exercise improves people’s mood and every other thing, it is not just about reducing people’s size or enhance their looks but about being alive, well and alert.

    “This is because the more physical activities people get the more mentally alert they become,” she said.

    People, she said, are getting more aware of the benefits of exercise but we only need to encouragement to engage in daily work-out. “People are so busy that they can’t exercise in the morning, so after work they can use the gym. Many people think they are alive but you can not be alive unless you are active.

    “People need to get the recommended physical activities to be sure they are fit, if people’s activities are measured on the speedometer one can see that they have not done enough to be fit but by the time they meet physical fitness instructors they will see that it is better when they are monitored,” she said.

    Mrs Amuta said fitness should be a life-time experience.

    The opening of the facility, she said was borne out of passion help people stay healthy through fitness.

  • Building exercise books plant

    Exercise books are used in schools, offices and homes. It is most popular among students for recording their lessons, lectures and home works. The number of primary and secondary schools, vocational centres, college of education, polytechnic and universities in the country, coupled with other tertiary institutions owned by the government and private corporate bodies/individuals are quite enormous.

    The high demand and inadequacy of the product, especially at the beginning of every school year or school term is very obvious, and a clear indication of opportunities for interested investors.

    The major raw materials are the sixty-gram papers purchased pre-cut in sheets of about 900 x 620 mm. Others include pins, inks, and printed cardboards for cover. All the raw materials are locally sourced and in abundance.

    Machines for exercise book making are a plant that could be imported or procured from local fabricators. The machinery for this plant includes an automatic feed, covers insertion type, double side disc ruling machine, an automatic wire stitches, a notebook folding machine and a cutting machine. The power consumption for this machinery is quite minimal and may only require a generator set of 10KVA capacity.

    Production process is simple. Pre-cut sheets are fed into the automatic ruling machine capable of ruling both side of a sheet in a single, double up to four colours. This machine has a ruling capacity of about 120 sheets per minute and can handle sheets of even wider dimensions. Feeding speed is free and adjustable and paper carriers are replaceable in such a way as to maintain continuous flow of production. Pneumatic sanction achieved by the inclusion of a 1hp infrared dryer for quick drying. For 80 leaves notebooks, the covers are automatically inserted before stitching takes place. After stitching, the flat products are folded into a book form before trimming. It is however of note that the covers are pre-printed and packed into the machine.

    This project can be located in any part of the country. A location close to educational institution will be very ideal for maximum success. Adequate supply of electricity for production, good access roads to and from factory sites for acquisition of raw materials and disposal of finished goods are factors to be considered in locating factory site. A small open warehouse or two-bedroom flat will be adequate for a start. This project can provide employment for at least seven persons.

    The estimated cost for a small scale exercise book making plant may cost between N450,000 and N1.5 million. This amount can be scaled down or increased depending on the financial strength of the promoter.

    The plant capacity under consideration is for about 12 exercise books per minute. This gives a total of about 1,440,000 units of exercise books in a year of 250 days, working on a single shift of eight hours daily. Giving a conservative selling price of N20 per unit, the gross sales per year will be N28.8 million. Assuming a total expenditure of about 79 per cent, the after tax profit will be N6.048 million. This project has a quick pay-back period, and the viability is not in doubt. It is highly recommended for investors.

    Target market remains the educational institutions where the product is highly consumed. Arrangement can be made specifically for some schools. Various bookshops and departmental stores can also be used as wholesale outlets for the product. Distributors and sales agents could be appointed on commission basis for quick turnover.

    For details, please contact krisedbrilliant@yahoo.com or call 08023381900.

     

     

  • Importance Of Exercise

    Exercise and healthy weight loss not only help your heart,they also trim the threat of developing diabetes by up to 58 percent and cut your risk of cancer.

    Whether you prefer to walk, run, swim, or pump metal, it’s important to add aerobic and muscle-strengthening activities to your daily routine. Even moderate levels of physical activity can improve sleep, sharpen your mind, and decrease your odds of developing heart disease, stroke, and diabetes.

    Exercise is good for the body due to the following reasons:

    First, it helps you cut weight. When you exercise like jog or run you burn the fats in your body. This happens because the body undergoes respiration to yield energy needed for the exercise. The extra carbohydrates in the body are respired in presence of oxygen to give energy. Consequently, this burns away the fats that would otherwise have been stored as fats hence cutting weight.

    Second, it slows the rate at which gets old working out eliminate the inflation which comes along with aging. Moreover, some exercises like yoga minimize production of stress hormones which hasten aging. In-addition the stretching assists in smoothing lines which make you look aged.

    Third, it improves your physical appearance. Bodybuilding exercises burn fats and increase lean muscles. Cardiovascular exercises increases metabolic rate which removes toxins in form of sweat from the skin. This rejuvenates the skin and makes you look presentable.

    Fourth, it reduces stress through the release of endorphin hormone. The hormone works with various organs in the body like the brain and other receptors to ease how you view pain. When exercising instance playing football, you forget the pain and the stress as you only pay attention to your movements.

    Fifth, it boosts self-esteem as well as physical appearance. The proper blood circulation ensures that nutrients reach the scalp hence healthy hair and less gray hair. The lean muscles obtained during bodybuilding exercises improve the physique in men as they gain six packs and shoulder muscles.

    Sixth, it is used to relax and derive some fun. Some exercises like swimming and cycling have become hobbies. This is because the endorphin hormone released initiates motivation.

    Lastly, is the health benefit . Cycling increases metabolism hence reducing chances of stroke. The functioning of the brain is improved through adequate supply of air and nutrients to the brain that occurs during exercise. Obesity is controlled through burning of excess fats. Weight lifting strengthens cardiovascular muscles and reduces blood pressure which combats heart diseases.

     

  • Exercise is strong medicine for heart health

    Exercise is strong medicine for heart health

    One of the most powerful treatments to help prevent heart disease doesn’t need a prescription. Cardiovascular exercise – such as walking, swimming, biking – can be a remedy for a major heart risk.

    “In our program what we preach is that inactivity is one of the major risk factors for heart disease. Thankfully that’s a risk factor that we can do something about. And it’s never as much work as you think it is to be able to get the medicine from exercise, to get the benefit,” says Registered Physiotherapist Mireille Landry, exercise coordinator for the Women’s Cardiovascular Health Initiative (WCHI) at Women’s College Hospital. “Within our cardiac rehab and primary prevention setting one of the things we hear most often is ‘Oh, that’s not as difficult as I expected it to be.’”

    Exercise benefits the heart in many ways. One major benefit is simply improving circulation and how your body uses oxygen.

    “That’s how you come out with the benefits of perhaps feeling less fatigue, less short of breath and having more energy: that’s usually related to the body’s ability to draw oxygen from your circulation. So physiologically that’s one of the main mechanisms of how we improve health,” Landry explains.

    The heart is a muscle, and by exercising you improve its strength and its ability to be an effective pump. Exercise helps your body work more efficiently, says Landry. That can improve your resting heart rate, and may also help to control blood pressure and cholesterol, manage healthy weight and delay or manage diabetes. But the benefits don’t end with the heart. Exercise has also been linked to reduced risk for some cancers, including breast and colorectal cancers, as well as for conditions such as osteoporosis.

    It’s also linked to being able to carry on activities of daily living in the community. For people who are aging who have low fitness and may have chronic conditions, making improvements to your fitness level can bring more independence.

    “It extends far beyond heart disease in terms of its effects,” Landry says. “It’s really medicine for many ailments that can affect the body.”

    People may think it’s difficult to start to get fitter, especially if they are inactive to start with. However, it doesn’t have to be hard or complicated, and Landry says inactive people have the most to gain.

    “If you’re inactive to start with, just a little bit of exercise will really bring a lot of benefit,” she says.

    “For people who are inactive, the first thing we say is anything is better than nothing. You need to start in small steps. We know that when it comes to accumulating physical activity for heart health, bouts as short as 10 minutes count. So you don’t have to figure out 30 to 60 minutes of available time to do activity to get benefit. If you just have 10 minutes in your day, that’s a good place to start.”

    Landry recommends choosing a 10-minute period to go for a walk – whether it’s in the morning or between errands at lunchtime or getting off the bus or subway a stop or two early. Do that every other day for a couple of weeks. Then try to step up to 10 minutes every day, and do that for a couple of weeks.

    “And then ideally over the next weeks after that you’re adding an extra 10-minute bout and so on and so forth. Ideally you’re accumulating 150 minutes a week of moderate physical activity or exercise,” she says.

    Moderate exercise means you feel like there’s some effort involved.

    “It should feel like some work, like you’re maybe getting warm, you might be getting to a point where you’re perspiring or sweating a little bit, there’s a definite change in your breathing where it’s deeper, but you can still carry on a conversation at the same time. So working harder doesn’t mean it’s so hard that you’re short of breath,” Landry explains. “Something we use in the gym is called a talking test, so if you’re able to talk while you’re exercising that’s a good sign. You shouldn’t be able to sing, and you shouldn’t be gasping. It’s called a sing, talk, gasp test.”

    It’s specifically aerobic exercise that reaps all these benefits. That means using large muscle groups rhythmically over time, as one does when doing activities like walking, swimming or biking. Other types of exercise such as yoga or working with weights are great for stretching and strengthening, but don’t provide much cardiovascular benefit.

    “When we talk about fitness, aerobic or endurance exercise is the big one,” Landry says. “Then there’s strengthening and stretching, that are other pieces to the puzzle so that you can age in a way that you’ve got the endurance to do what you want to do, but you also have the strength to bring you up the stairs and the flexibility to tie your shoes. It all blends together when you talk about general fitness.”