Exercise Guidelines to Improve Your Health

Did you know that to maintain or improve health, an adult aged 19-64 should do two types of physical activity each week? From jogging, aerobics and gymnastics to lifting weights or taking a yoga class, the health benefits of exercise simply cannot be denied.

According to NHS guidelines, if you're in the age bracket above, you should aim for 150 minutes of moderate aerobic activity (cycling or fast walking, for example) each week to maintain or improve your health.

Furthermore, it's recommend that two or more days a week should be dedicated to strength exercises designed to work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

Ideally, you should aim to break the 150 minutes per week into 30 minutes of activity on five days, although this needn't be continuous – three bouts of 10 minutes are just as beneficial in terms of health protection.

The Benefits of Exercise

A study carried out in the UK has established that regular, moderate exercisecan even enhance the efficiency of natural killer cells that attack viral infections. This means the risk of catching a cold or flu is dramatically reduced.
Prolonged and intense exercise, though, may actually have the opposite effect, impairing the activity of natural killer cells and having an adverse impact on immunosurveillance and overall health.

But that's not all ...

Cancer and Exercise

Physical activity isn't just good for your heart, as plenty of evidence proves it can also reduce the risk of developing breast, bowel or womb cancer. In fact, according to Cancer Research UK, keeping active could help prevent around 3,400 cases of cancer every year in the UK.

Combined with a healthy, balanced diet, exercise can help you manage your weight. The upshot? A healthy weight is one of the ways you can slash the risk of developing cancer and other life-threatening diseases.

What's more, researchers at the University of Nebraska found that when cancer survivors exercise for several weeks after they finish chemotherapy, their immune systems remodel themselves to become more effective, potentially fending off future incidents of cancer.

If the information above has inspired you to kick-start your exercise regime (click here if you require just a little more motivation), check out our range of fitness breaks and book online today.

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