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Exercise Your Way To Eliminate These 5 Common Diseases

Exercise Your Way To Eliminate These 5 Common Diseases

Do you eat healthy every day? Even if you eat healthy, do you exercise every day? If your answer is yes, then you are at an advantage. Researchers have shown that exercising consistently along with a combination of healthy eating habit is an overall plus. It’s one of the most efficient and, of course, a healthy ways to keep a check on your weight.

Research has also proved that along with helping you to control your weight, regular physical activity has many other hidden advantages for you. Yes, you are at a reduced risk of attracting many deadly diseases. It’s possible you not only can avoid them, but also improve your quality of life on a whole. Let’s see the diseases that healthy eating and regular exercising can help us prevent.

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(Please note exercise or lack there of may not be the sole reason you get or don’t get these diseases.)

Back pain

This is a very common problem today. You may have heard many people complaining of their stiff backs. Back pain can become very painful at times. But, this is very much avoidable. Increasing your muscle strength[1] and endurance can help you stay away from this problem. Regular exercising will help you in preventing back pains by improving your flexibility and will give you a good posture too.

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Diabetes

Regular physical activity keeps your body fat at check. By reducing you body fat through exercising, you are keeping your body to produce excessive insulin. Thirty minutes of moderate exercise and a good diet acts as a preventative measures in getting Type 2 diabetes. You may start with some light aerobics exercise such as brisk walking, dancing, swimming, outdoor bicycling, or take aerobics class.

Osteoporosis

This is a disease that is related to bones. If you are doing your weight-bearing exercises and eating a good dose of bananas[2] regularly, you are promoting your bone health. This will help you in preventing bone loss that is commonly associated with aging. Plus you’ll be able to save time and pain, should you need a thorough root canal treatment procedure[3].

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Cancer

This is a very deadly disease, which everyone should be aware of. But you can reduce the risk of getting this disease by exercising, whatever type of cancer it may be. Many people acquire this disease because of obesity and a sedentary lifestyle, which apparently makes up one-third of all cancer-related causes in the United States.[4] Once a person starts getting active, the digestive acids, insulin, inflammation, body fat, and all other  factors are greatly reduced, resulting in a reduced risk of cancer.

High blood pressure

Regular exercising reduces your blood pressure. So, people who are having this high blood pressure problem or hypertension can avoid it easily. Just start slowly, and then gradually increase the activity, in order not to put too much strain on yourself. The point there is to keep moving so that your heart beats a little faster. It doesn’t just lower your blood pressure, but also is also an excellent way to de-stress yourself.

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So now you know that when you exercise regularly and eat healthy, you are in turn reducing the likelihood of getting these diseases in your life. At first, it might not be easy to adapt to these healthy habits, but soon it will become second nature. I recommend to slowly do exercise in order to gradually introduce it to your body rather than abruptly change your routine, which normally doesn’t have as great of an outcome.

Reference

More by this author

Junie Rutkevich

Lifestyle writer and author of "Healthy Eating Habits: A Get-Healthy Guide To Tweak And Balance Your Daily Diet"

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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