LIFESTYLE: As a sedentary lifestyle becomes the norm, you have to plan to include exercise in your life rather than assume it will just happen
Not so long ago, exercise was something we could all take for granted; you had to undertake a certain amount of walking, cycling, lifting and carrying as part of everyday life.
Now, however, a sedentary lifestyle is the norm for most people to the point where you have to plan to include exercise in your life rather than assume it will just happen.
Why bother with regular exercise? Because of the overwhelming scientific evidence that it helps you to live longer and that it protects against the development of a significant number of chronic diseases.
Exercise has been specifically linked with a reduction in coronary heart disease (angina and heart attack); high blood pressure; stroke; diabetes mellitus; osteoporosis (thinning of the bones); and colon (bowel) cancer.
In addition, some studies suggest that physical inactivity can increase the risk of breast cancer and depression, as well as prostate and lung cancer.
One of the longest-running large-scale studies of health is the US Nurses Health Study. It began in 1986 by tracking the health of 70,000 female nurses aged 40 to 65 years.
By 1994 it had established a firm link between the amount of walking women did and the development of diabetes. Women who exercised more than 10.4 hours a week had the lowest risk.
The same study found that an hour of exercise a day could cut the risk of breast cancer by one-fifth. And even moderate amounts of exercise had a beneficial impact on the risk of diabetes.
It is never too late to start exercising. Nor do you have to join a high-powered gym to enjoy the benefits.
Forty minutes of brisk walking, five days a week, will bring about appreciable long-term health benefits. It will speed up the body's metabolism of fat and carbohydrate, boost the immune system and reduce stress levels, as well as any tendency to anxiety and depression.
The World Health Organization warns that an estimated half of the world's population is insufficiently active. It recommends that physical activity be reintegrated into the routine of everyday living.
The Irish Heart Foundation has introduced a successful promotion to help us achieve this goal. "Slí na Sláinte" (Path to Health) has even designed indoor exercise "trails" for some commercial premises. By encouraging the use of stairs instead of lifts and cutting short car journeys it helps to focus workers' minds on exercise opportunities that are part of the working day.
Joining a gym or sport club will help others to fulfil their weekly exercise needs. The focused approach involved in circuits of different exercise machines is an effective way to build up an exercise routine. Be sure to consult qualified instructors, who will help you choose a programme that takes account of your medical history.
Some gentle words of warning: never attempt heavy or prolonged exercise after a period away from regular work-outs. Work up gradually according to the advice of gym staff. If you have a history of heart disease, back trouble, diabetes or severe asthma, it is probably wise to discuss your plans with your doctor.
Never let disease or age stop you exercising again. It's just a matter of finding the right level at which you can garner the many benefits that regular physical activity has to offer.
Dr Muiris Houston, is Medical Correspondent of The Irish Times.
