OCTOBER 2024 - PHYSICAL EXERCISE
What is physical exercise?
Exercise is defined as "a specific type of physical activity that is planned, structured, and repeatedly done to improve or maintain physical fitness”. Walking, running, cycling, or playing any sports such as soccer, tennis, and pickleball all count as physical exercise!
How many times should we exercise?
In general, research has shown that we start to see benefits when we regularly exercise. Health Canada recommends:
- Children and youth should get at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities.
- Adults, including seniors, should accumulate at least 150 minutes of moderate to vigorous physical activity per week (30 mins, 3 times per week).
There are many benefits of exercise. It may help to:
- Create a good sense of well-being.
- Prevent or treat depression and anxiety. Did you know that many studies have shown that regular exercise (if done effectively), in some cases, may be as good as taking medications for depression!
- Increase brain sensitivity to hormones like to serotonin and norepinephrine. These hormones relieve feelings of depression and may also increase the production of endorphins, which help produce positive feelings and reduce the perception of pain.
- Prevent and treat many chronic diseases like hypertension, type 2 diabetes, osteoporosis (especially for seniors), and cancer.
- Lose excess weight, burn fat, and increase muscle mass.
- Improve quality of sleep.
- Improve memory, prevent memory loss, and help to boost concentration.
- Increase energy levels and reduce fatigue.
- Improve efficiency of the heart and lungs.
- Reduce pain due to osteoarthritis (back & joint pain) and fibromyalgia.
If you have any questions, please email: adrianchikwanha@gmail.com
