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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

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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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