Their findings? Based on their analysis of numerous randomized-controlled studies, exercise was as effective as medications for preventing heart disease. The same was true for the treatment of pre-diabetes and prevention of type 2 diabetes. They also found exercise to be the best “prescription” for stroke patients as well. Exercise was more beneficial than medications for preventing a second stroke – but for heart failure, diuretic medications were more effective than exercise. Congestive heart failure is a condition where fluid builds up in the lungs due to a failing heart and diuretics help to remove that fluid.
What does this mean? Exercise is a powerful ally for reducing the risk of some of the most common diseases that shorten life like heart disease and type 2-diabetes and it has benefits that are as powerful as medications. Regular physical activity also improves outcomes in already established health problems like stroke and heart disease.
Even in cases like heart failure where medications are necessary, exercise still has substantial benefits. Patients with congestive heart failure experience muscle atrophy early in the disease and resistance training can offset this. One study showed that congestive heart failure patients that exercised regularly experienced improved exercise tolerance, greater functional capacity and a better quality of life. It even reversed some of the cellular changes that happen as a result of decreased oxygen delivery to tissues in people with heart failure. Exercise is one of the most powerful natural therapies there is.
Other Benefits of Exercise for Disease Prevention
Exercise isn’t just beneficial for the prevention of heart disease and type 2 diabetes – research shows it may reduce the risk of certain types of cancer. According to the National Cancer Institute, regular exercise lowers the risk for colon cancer by 30 to 40% with high-intensity exercise offering the greatest benefits. It also seems to have protective effects against lung cancer, prostate cancer, uterine cancer, and breast malignancies. It also reduces the risk of recurrence of some types of cancer including breast and colon malignancies. Plus, it improves the quality of life for cancer survivors. Why does it offer protection against some cancers? One way is by altering hormones like insulin and IGF-1 that seem to promote tumor growth.
Exercise for Brain Health
Exercise isn’t just beneficial for preventing heart disease, cancer, and type 2 diabetes – it may be the key to keeping our brains nimble as we age. Some studies show that aerobic exercise increases brain volume and helps to improve cognitive function and memory. This is important since brain volume starts to decline after the age of 40. One way it does this is by stimulating neurogenesis, the production of new nerve cells. Another study showed that older adults who exercised at least 30 minutes a day lowered their risk for Alzheimer’s disease by 30%.
Aerobic exercise enhances blood flow to the brain and increases neuroplasticity, the ability of nerve cells to make new connections. This is true even in older people. Even if you’re a late starter, exercise can benefit the health of your brain. In addition, exercise has mood-elevating effects. People who work out regularly are less likely to experience depression and anxiety compared to couch potatoes.
Bone and Muscle Health
Here’s a statistic that’ll scare you. Fractures due to osteoporosis in women are more common than heart attacks, strokes and breast cancer combined. Women lose bone mass at a rate of 2 to 3% per year after menopause. Exercise helps here too. High-impact exercise and heavy resistance training both help to maintain bone density and prevent osteoporosis. Just as concerning is the loss of muscle tissue with age. As muscle mass declines, it increases susceptibility to falls and leads to a loss of functional strength. That’s certainly not good for the quality of life!
Resistance training is the best way to preserve muscle mass. Research shows even elderly people can improve their strength and functional capacity through resistance exercise. There are cases of 90-year old people confined to a wheelchair being able to stand up and walk after a resistance training program.
The Bottom Line?
Exercise really is the best medicine for prevention of disease and for the treatment of some conditions, with or without medications. It’s a treatment you don’t have to go to the drugstore for. You just have to commit to doing it regularly. There certainly are lots of reasons to make exercise a priority. After all, what could be more important than your health?
References:
BMJ 2013;347:f5577
Aging and Technology Resource Center. “Exercises for Congestive Heart Failure”
National Cancer Institute. “Physical Activity and Cancer”
J Gerontol A Biol Sci Med Sci (2006) 61 (11): 1166-1170.
J Psychiatry Neurosci. 2006 March; 31(2): 84–92.
Osteoporosis Canada. “Osteoporosis Facts and Statistics”
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My dr told me the only way I can combat my degenerative osteoarthritis is exercise…thank you Cathe for making me fit and able to keep moving! A bonus…my bone density increased 10% in 4 years…not that I eve had an trouble with osteoporosis…but that was what all the weight training did for me.