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Exercise |
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Being overweight or obese has been identified, next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start. You can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
There are increasing rates of cancer in younger people yet most never get screened, unlike older people towards who such efforts are generally focused. At the same time obesity rates are rising and there are indications that indiduals having excess fat could contrbute to their risk of developing a number of types of cancer. Being overweight could also reduce the chances of recovering from cancer.
More than 60 percent of cancer survivors surveyed considered some form of daily exercise to be an important element of their recovery programme. Though they might increase or decrease the intensity and duration of exercise if necessary.
Flexibility Exercises
5 minutes daily
Trunk twists, touch toes, knee bends & backstroke arm movements.
Aerobic Exercises
20-30 minutes daily.
Walk, jog, swim, bike or row
Strength-Building Exercises
5 minutes daily.
Sit-ups, push-ups, pull-ups & light weights |
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For 30 minutes each day, do not check your email or answer your phone. Create a comfortable space, where you can relax and do some simple exercises such as push ups or sit ups. You could begin with just a few minutes each day and build up, at a pace that is right for you, as your fitness level begins to improve.
Many people begin an overly ambitious exercise regime in a rush of enthusiasm. Within a few weeks the exercise machine sits in the garage gathering dust and the gym membership is no longer used. This is because exercise has been perceived as something separate from daily life rather than an integral part of it.
Try to make exercise part of your daily routine, along with eating a healthy breakfast and catching up with friends. For example, rather than driving to work you could cycle. Take up a sport such as swimming, jogging or if you are fortunate to live near forests and parklands, take up hiking and enjoy the geat outdoors of the natural world. You could encourage family or friends to join you at the local tennis or golf club. This could then benefit not only your physical fitness, but also improve your social life. Though you should remember to stick to fruit juice in the club house, so as not to undo all your good work.
Many of us will have seen people well into old age running marathons, whilst people half their age are out of breath just running for a train. Whilst some people might have been fortunate to win lifes genetic lottery, most are likely reaping the benefits of an active healthy lifestyle. In todays busy and pressurised world, where it is easy to go through life without taking any exercise at all, people often put off the challenge of making a change to their life until a tomorrow which never becomes today. But you can make a decision to change your life, starting today.
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Healthy Body Healthy Mind
The physical benefits of exercise are well known and there are growing indications of its psychological benefits. Physical exercise causes the body to release endorphins as well as affecting levels of dopamine, which improves motivation, and serotonin, which staves off depression.
Many of us dwell on worries and concerns, both about ourselves and those close to us. Taking time out each day to do some form of exercise, allows you to focus on what you are doing at that moment and put other thoughts out of your mind, even if for only a short while. This can help you to 'recharge your batteries' and keep you strong enough to confront the very real challenges in life.
Far from being selfish to take some time out for yourself, it also has benefits for others. By restoring and maintaining your well being, you will be ensuring that you have the strength needed to support your loved ones. Also by being in better health yourself you will give your family and friends less reason to worry about you, which a selfless thing to do. So get active and stay fit, not only for yourself but for the people in your life. Your example might also inspire others to improve the quality of their own lives. |
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Reducing Stress
Exercise provides a busy mind with time out to rest from the pressures and worries of daily life. It could lower your levels of anxiety and over time the stress reducing benefits could become physical. There are indications that exercise breaks down chemicals which build up during periods of stress and can reduce nervous tension. Also after exercise, there is a measurable reduction in the electrical activity of tense muscles.
Improved Mood
Depressed people who have undertaken 30 minutes of aerobic exercise every couple of days often report an improvement in their mood within a few weeks. This might be caused by changes in brain chemicals such as endorphins and cortisol. People with mild depression could even begin to feel beneficial effects from a little exercise, such as a few minutes walking in the fresh air. Joining an exercise class could also have social benefits. |
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Sleep
We need sufficient good quality sleep to maintain physical and mental well being. The various benefits of exercise already described can help to reduce insomnia and in simple terms you are more likely to sleep soundly when physically tired. Exercise can also reduce anxiety and stress related hormones, which can make it difficult for people to get a good nights sleep.
Self Image
Making a decision to follow a plan that will improve your physical and mental health, can provide a sense of control in your life. The saying looking good and feeling good reflects this. The confidence this gives you can benefit your well being and counteract negative thoughts and feelings. Put negative thoughts about your self image, such as not liking the way that you look and instead focus on positive things, such as appreciating what you are able to do. |
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Reducing Stress
Across the world one of the greatest causes of unhappiness and ill health is stress. People face the challenges of dealing with an increasingly complex and uncertain world. We are trying to cope with the pressures of work and manage our time to find a better balance with the demands of family life. The stress this contributes to not only affects the quality of our lives, it can shorten them by damaging our health.
Meditation and Yoga
Moments of silent reflection can bring benefits to our mental and physical well being. Positive effects can include the easing of pain, a lowered heart rate and less anxiety and depression. Deep breathing and repeating a 'mantra' can help you to forget outside pressures, allowing you to focus on your mind and body, not as they were in the past or might be in the future, but actually are right this moment.
Find a place away from possible distractions, make yourself comfortable, either lying on the floor or sitting in a chair. Breathe in to a count of four, hold your breath to a count of seven and then breathe out to a count of eight. Repeat this a number of times, breathing deeply. Combining breathing exercises with movements in yoga can help to bring a sense of inner peace. Those who practice regularly often sleep better and experience less stress in their lives.
Some might use this time of private meditation to pray and find a deeper connection with something greater than daya to day concerns. Other people might choose to focus on a place where they feel at peace such as resting on the beach and looking at at the ocean, being in the countryside or on top of a mountain.
The mind body link means that physical exercise can engender a deeper sense of well being through living in the moment. Non competitive activities such as Yoga, which emphasises breathing, and taking a walk through the park can provide a sense of peace and a feeling of harmony with nature. |
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Please contact us for more information about the benefits of exercise. | |
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N.B. Before undertaking exercise you should consult your doctor or other health professional regarding your choice of activity. | |
