Similar evidence supports a decreased risk of bladder, colon, endometrial, kidney, stomach, and esophageal cancer.Īlthough it’s not yet clear exactly how physical activity reduces the risk of certain cancers, experts believe it may be due to its ability to lower inflammation and improve your immune system, plus other biological effects may be relevant. In one study involving over 116,000 women, very physically active participants were 12–21% less likely to have breast cancer than those who did the least amount of physical activity. There’s strong evidence that being physically active can reduce your risk of certain cancers. There’s also a growing amount of evidence that just one session a week could help to protect your heart.Įven people who have heart disease can see improvements to their heart health by adding physical activity to their routines. Multiple studies suggest that regular physical activity can reduce your chances of a heart attack by 50%. Helping to control blood pressure and blood fat Better heart healthĮxercise can lower your risk of developing heart disease by: Here, we’ll look at some of the benefits of regular movement or exercise and what the research shows. It’s even better if you are able to be active around nature, as nature has a calming effect, reducing cortisol and blood pressure.Physical activity is crucial for your overall health. While cortisol increases immediately after exercise, cortisol levels decrease later on. On a physiological level, in addition to raising endorphins, activity can lower overall cortisol levels, which are associated with higher stress. The more engaging the activity, the more distracted we’ll be. If we’re stressed, being active can remove us from the stressful situation. Since physical activity reduces the risk of depression, makes us happier and gives us more energy, it should come as no surprise that being active can also reduce stress. In a group of young women who were chronically tired due to lack of sleep, 10 minutes of stair walking increased mood and energy more than a 50 mg caffeine pill. While taking a mid-afternoon nap or drinking a cup of coffee may be your first instinct, a short burst of activity can give you a bigger pick-me-up than you’d expect. If you’re like me, by the time 2 pm hits at work, you’re feeling sluggish and having a tough time concentrating. So, when you get up and do 10 minutes of activity, that means you’re almost halfway there! 6. Doing a brisk walk, jog, swim, run or anything that gets your heart pumping counts. This can also be accumulated throughout the day, so it doesn’t have to be done all at once. It’s recommended that adults get a minimum of 150 minutes of moderate to vigorous activity per week, or roughly 20-30 minutes per day. Contribute to your daily recommended activity Going for a 10-minute walk either before a meal or soon after a meal resulted in lower blood sugar compared to walking for longer at other times in the day. Regular physical activity is associated with a lower risk for diabetes. Type 2 diabetes (the more common diabetes linked to lifestyle) begins when the effect of insulin starts to wear down and blood sugar rises. Nearly 1 in 10 people in Canada have diabetes. A review of studies investigating exercise and happiness found that as little as 10 minutes of physical activity can increase your happiness compared to no activity. Some people refer to these as the happy hormones they act as pain suppressors and have sedative properties. When we exercise our body releases hormones called endorphins. But being active is one of the few things that can brighten you up. Sometimes when you’re feeling stressed or in a bad mood the last thing you want to do is get up and be active. Getting up and doing 10 minutes of physical activity will help to restart your body’s engine, reduce blood sugar levels and improve insulin action. Because sitting requires very little energy, our body effectively shuts down to a slow idle. Sitting increases the risk for a host of diseases such as diabetes and heart disease, as well as early death. A recent study in young adults found that as little as 10 minutes of physical activity resulted in improved memory and cognition. Many of these benefits occur even after just one bout of activity. Physical activity even increases the size of your hippocampus, and a bigger brain is a good thing. Numerous studies indicate that people who are regularly active have improved memory and cognitive ability (how your brain functions), in addition to a lower risk for depression.
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