Benefits of exercises Step right up

Benefits of exercises

Step right up! It's the miracle cure we've all been waiting for.
It 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%.
It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.
Click on the links below to find out if you're doing enough for your age:
• early childhood (under five years old)
• young people (five to 18 years old)
• adults (19 to 64 years old)
• older adults (65 and over)
Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.
This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.
People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers.
Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress,depression, dementia and Alzheimer’s disease.
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.
Health benefits
Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.
It's medically proven that people who do regular physical activity have:
• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia
What counts?
To stay healthy, adults should try to be active daily and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities.
For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.
For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
If your activity requires you to work even harder, it is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
A modern problem
People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.
We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
Sedentary lifestyles
Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.
Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.
Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music – and such behaviour is thought to increase your risk of many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.
“Previous generations were active more naturally through work and manual labour, but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.
Whether it's limiting the time babies spend strapped in their buggies, or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.
“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day, whatever your age, read Get active your way.

Part 1 of 3: Exercising
1.
1
Start walking, jogging or cycling. No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your muscles active and your blood flowing. If you need to keep your knees strong or have body aches and pains then cycling is the best solution.[2]
• Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed and eventually time.
• Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.
• Walk or bike to work/school. If you live close enough to work or school a good solution would be to start walking or cycling.
• If you jog you should jog at least a kilometer to keep the fat off, but it is very important to pace yourself.
Ad

2
Exercise at home. Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:
• Push-ups. Use your weight against the floor or wall to work on your upper body strength.
• Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.
• Yoga. Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

3
Exercise in the gym. If you like the gym atmosphere and can afford the membership then the gym is a great place to stay fit.
• Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.
• Learn strength training and muscle toning techniques from an instructor or professional.

4
Join a local sport team. If you are not a fan of the gym or practicing random exercises then joining a local sports team may be a great solution to get outside, move around and have some fun! Many cities have their own recreational sports teams that meet and play on certain days.
• The most popular city sports are: Dodgeball, kickball, softball, basketball and ultimate frisbee.
Ad
Part 2 of 3: Maintaining a Balanced Diet
1.

1
Get rid of any junk food. It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain little to no nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.[3] Foods to avoid are:
• High in sugar: Donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
• High in fat: Processed meats, butter, hydrogenated oil (coconut and palm kernel), shortening, cheese and animal fats. (Please note: although cheese is high in fat, it is also high in protein which is a great nutrient for the body. Aged and less processed cheeses are the best solution)[4]
• High in cholesterol: Egg yolk, fried foods and mayonnaise.
• Avoid anything containing: High fructose corn syrup (HFCS) and Monosodium glutamate (MSG).

2
Eat healthy. Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.[5] Foods to eat are:
• Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. (Please note: These fruits and veggies should be fresh, not canned. You can sauté vegetables in extra virgin olive oil for better taste). If you make a salad, the more colorful the better!
• Organic meats: Fish, poultry and beef for protein. Instead of frying the meats, try to bake them with extra virgin olive oil or lemon juice with herbs.
• Grains: Whole wheat toast, oatmeal and pastas.
• Foods high in protein: Tofu, soy beans, egg whites, nuts, cottage cheese and quinoa.
• Foods high

Kết quả (Việt) 1:

Lợi ích của bài tập Bước lên! Đó là việc chữa bệnh kỳ diệu chúng tôi đã tất cả chờ đợi.Nó có thể giảm nguy cơ bệnh lớn, chẳng hạn như bệnh tim, đột quỵ, loại 2 bệnh tiểu đường và ung thư lên đến 50% và giảm nguy cơ bị cái chết sớm của lên đến 30%.Nó là miễn phí, dễ dàng để mất, có hiệu lực ngay lập tức và bạn không cần một bác sĩ gia đình để có được một số. Tên của nó? Tập thể dục.Nhấp vào liên kết dưới đây để tìm hiểu nếu bạn đang làm đủ cho tuổi của bạn:• trẻ nhỏ (nhỏ hơn 5 tuổi)• những người trẻ tuổi (năm đến 18 tuổi)• người lớn (19 tới 64 tuổi)• người lớn tuổi (65 và hơn)Tập thể dục là việc chữa bệnh kỳ diệu chúng tôi đã luôn luôn có, nhưng quá lâu chúng tôi đã bỏ rơi để có liều được đề nghị của chúng tôi. Sức khỏe của chúng tôi bây giờ đau khổ như một hệ quả.Điều này là không có dầu con rắn. Bất cứ điều gì tuổi của bạn, đó là mạnh mẽ bằng chứng khoa học rằng đang vận động cơ thể có thể giúp bạn sống một cuộc sống khỏe mạnh và thậm chí hạnh phúc hơn.Những người làm hoạt động thường xuyên có một giảm nguy cơ nhiều bệnh mãn tính, chẳng hạn như bệnh tim, tiểu đường loại 2, đột quỵ, và một số bệnh ung thư.Nghiên cứu cho thấy rằng hoạt động thể chất có thể cũng tăng lòng tự trọng, tâm trạng, giấc ngủ chất lượng và năng lượng, cũng như giảm nguy cơ bị căng thẳng, trầm cảm, mất trí nhớ và bệnh Alzheimer."Nếu tập thể dục là một viên thuốc, nó sẽ là một trong các loại thuốc hiệu quả nhất bao giờ phát minh ra," ông tiến sĩ Nick Cavill, một nhà tư vấn y tế khuyến mãi.Lợi ích sức khỏeĐưa ra bằng chứng áp đảo, nó có vẻ rõ ràng rằng chúng tôi tất cả nên hoạt động thể chất. Nó là điều cần thiết nếu bạn muốn sống một cuộc sống lành mạnh và hoàn thành vào tuổi già.Nó về mặt y tế đã chứng minh rằng những người làm hoạt động thể chất thường xuyên có:• lên đến 35% giảm nguy cơ bệnh tim mạch vành và đột quỵ• lên đến một 50% giảm nguy cơ bệnh tiểu đường loại 2• lên đến một 50% giảm nguy cơ ung thư ruột kết• lên đến 20% một giảm nguy cơ ung thư vú• một nguy cơ thấp hơn 30% của cái chết sớm• leân một 83% giảm nguy cơ viêm xương khớp• lên đến 68% một giảm nguy cơ gãy xương hông• một nguy cơ thấp hơn 30% của thác (trong số người lớn tuổi)• lên đến 30% một giảm nguy cơ trầm cảm• lên đến 30% giảm nguy cơ của chứng mất tríNhững gì đếm?Để giữ sức khỏe, người lớn nên cố gắng để được hoạt động hàng ngày và nhằm mục đích đạt được ít nhất 150 phút của hoạt động thể chất trong một tuần thông qua một loạt các hoạt động.Đối với hầu hết mọi người, cách dễ nhất để có được di chuyển là để làm cho hoạt động một phần của cuộc sống hàng ngày, như đi bộ hoặc đạp xe thay vì sử dụng xe để có được xung quanh. Tuy nhiên, càng có nhiều bạn làm, tốt hơn, và dành một phần trong hoạt động chẳng hạn như thể thao và tập thể dục sẽ làm cho bạn khỏe mạnh ngay cả.Cho bất kỳ loại của các hoạt động đến lợi ích sức khỏe của bạn, bạn cần phải di chuyển nhanh chóng đủ để tăng nhịp tim của bạn, thở nhanh hơn và cảm thấy ấm hơn. Mức độ nỗ lực được gọi là hoạt động cường độ vừa phải. Một cách để cho biết nếu bạn đang làm việc tại một cường độ trung bình là nếu bạn vẫn còn có thể nói, nhưng bạn không thể hát lời một bài hát.Nếu hoạt động của bạn đòi hỏi bạn phải làm việc khó hơn thậm chí, nó được gọi là mạnh mẽ cường độ hoạt động. Đó là bằng chứng đáng kể rằng hoạt động mạnh mẽ có thể mang lại lợi ích sức khỏe quan của hoạt động vừa phải. Bạn có thể cho biết khi nó là mạnh mẽ hoạt động bởi vì bạn đang thở khó khăn và nhanh chóng, và nhịp tim của bạn đã đi lên khá một chút. Nếu bạn đang làm việc ở cấp độ này, bạn sẽ không thể nói nhiều hơn một vài từ mà không cần tạm dừng cho một hơi thở.Một vấn đề hiện đạiNhững người có ít hoạt động hiện nay, một phần vì công nghệ đã thực hiện cuộc sống dễ dàng hơn. Chúng tôi lái xe hoặc đi giao thông công cộng. Máy Giặt quần áo của chúng tôi. Chúng tôi giải trí bản thân ở phía trước của một màn hình TV hoặc máy tính. Ít người đang làm công việc hướng dẫn sử dụng, và hầu hết chúng ta có việc làm có liên quan đến nỗ lực thể chất ít. Công việc, công việc nhà, Mua sắm và các hoạt động cần thiết khác là yêu cầu ít hơn cho các thế hệ trước đó.Chúng tôi di chuyển ít hơn và đốt cháy năng lượng ít hơn so với người sử dụng để. Nghiên cứu cho thấy rằng nhiều người lớn chi tiêu nhiều hơn bảy giờ một ngày ngồi xuống, tại nơi làm việc, giao thông vận tải hoặc trong thời gian giải trí của họ. Những người độ tuổi trên 65 tuổi chi tiêu 10 giờ hoặc hơn mỗi ngày ngồi hay nằm xuống, làm cho chúng nhóm tuổi nhất định canh định cư. Lối sống định canh định cưKhông hoạt động được miêu tả bởi sở y tế là một kẻ giết người im lặng"". Bằng chứng đang nổi lên rằng hành vi định canh định cư, chẳng hạn như ngồi hay nằm trong thời gian dài, có hại cho sức khỏe của bạn.Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music – and such behaviour is thought to increase your risk of many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity. “Previous generations were active more naturally through work and manual labour, but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.Whether it's limiting the time babies spend strapped in their buggies, or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day, whatever your age, read Get active your way.Part 1 of 3: Exercising1. 1Start walking, jogging or cycling. No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your muscles active and your blood flowing. If you need to keep your knees strong or have body aches and pains then cycling is the best solution.[2]• Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed and eventually time.
• Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.
• Walk or bike to work/school. If you live close enough to work or school a good solution would be to start walking or cycling.
• If you jog you should jog at least a kilometer to keep the fat off, but it is very important to pace yourself.
Ad

2
Exercise at home. Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:
• Push-ups. Use your weight against the floor or wall to work on your upper body strength.
• Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.
• Yoga. Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

3
Exercise in the gym. If you like the gym atmosphere and can afford the membership then the gym is a great place to stay fit.
• Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.
• Learn strength training and muscle toning techniques from an instructor or professional.

4
Join a local sport team. If you are not a fan of the gym or practicing random exercises then joining a local sports team may be a great solution to get outside, move around and have some fun! Many cities have their own recreational sports teams that meet and play on certain days.
• The most popular city sports are: Dodgeball, kickball, softball, basketball and ultimate frisbee.
Ad
Part 2 of 3: Maintaining a Balanced Diet
1.

1
Get rid of any junk food. It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain little to no nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.[3] Foods to avoid are:
• High in sugar: Donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
• High in fat: Processed meats, butter, hydrogenated oil (coconut and palm kernel), shortening, cheese and animal fats. (Please note: although cheese is high in fat, it is also high in protein which is a great nutrient for the body. Aged and less processed cheeses are the best solution)[4]
• High in cholesterol: Egg yolk, fried foods and mayonnaise.
• Avoid anything containing: High fructose corn syrup (HFCS) and Monosodium glutamate (MSG).

2
Eat healthy. Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.[5] Foods to eat are:
• Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. (Please note: These fruits and veggies should be fresh, not canned. You can sauté vegetables in extra virgin olive oil for better taste). If you make a salad, the more colorful the better!
• Organic meats: Fish, poultry and beef for protein. Instead of frying the meats, try to bake them with extra virgin olive oil or lemon juice with herbs.
• Grains: Whole wheat toast, oatmeal and pastas.
• Foods high in protein: Tofu, soy beans, egg whites, nuts, cottage cheese and quinoa.
• Foods high