Why exercise is good medicine

Humans have long had the simple idea that "exercise is good medicine," but it was only formally proposed as an academic concept and health promotion program in November 2007 by the American College of Sports Medicine and the American Medical Association.

The core idea is to promote the concept of promoting exercise and physical activity to the world, such as "exercise can bring great benefits to people and how to prescribe exercise as medicine"; exercise is an indispensable part of disease prevention and treatment, and is an effective low-cost intervention strategy. All people should be encouraged to participate in scientific exercise.

As early as 1994, the World Health Organization pointed out that sitting still and being inactive has become the first independent risk factor for chronic diseases today. A large number of studies have confirmed that physical activity is the most effective strategy to reduce chronic non-communicable diseases and plays an important role in preventing, delaying, reversing and treating chronic diseases. A large number of evidence-based medical research results, physical activity epidemiological research results and the "Physical Activity Guidelines" of various countries have provided strong evidence for "exercise is good medicine".

1. Exercise can improve cardiopulmonary endurance Cardiopulmonary endurance (aerobic capacity) comprehensively reflects the body's ability to absorb, transport and utilize oxygen. It involves the heart's pumping function, the lungs' oxygen uptake and gas exchange capacity, the efficiency of the blood circulation system in carrying oxygen to all parts of the body, and the function of muscle and other tissues in utilizing this oxygen. A higher level of cardiopulmonary endurance is the guarantee of good health.

2. Exercise can reduce the risk factors of atherosclerosis

(1) Reduce systolic and diastolic blood pressure at rest, and reduce the amplitude of blood pressure rise and blood pressure fluctuation during exercise. A moderate-intensity aerobic exercise of more than 10 minutes can reduce blood pressure by 10-25/10-15 mmHg after exercise. Exercise can prevent high blood pressure, relieve mild high blood pressure, and treat mild to moderate high blood pressure together with drugs.

(2) Improve lipid metabolism function, lower bad cholesterol and increase good cholesterol. Long-term persistence will produce significant results.

(3) Reduce blood viscosity.

(4) Regulate blood sugar. It can significantly reduce or alleviate insulin resistance, making the insulin secretion curve tend to be normal, and has a good regulatory effect on glucose metabolism. Studies have shown that 12 weeks of aerobic exercise can restore blood sugar to normal in more than 60% of people with impaired glucose regulation. Follow-up reports show that lifestyle intervention and metformin intervention can prevent diabetes in high-risk people for 10 years.

3. Exercise is the most active and effective way to control weight

Exercise combined with a proper diet can effectively control weight and prevent overweight and obesity. Overweight and obesity are associated with a variety of chronic diseases, including high blood pressure, coronary heart disease, diabetes, certain cancers and a variety of musculoskeletal diseases. Therefore, moderate exercise is the most active and effective means of controlling weight and can reduce the risk of obesity-related diseases.

4. Exercise can improve the health of bones, joints, ligaments and tendons. Exercise can increase bone density; increase bone and joint strength, increase ligament and tendon strength; prevent various injuries to bones, joints, muscles and tendons; reduce the risk of osteoporosis; prevent falls; and reduce the risk of low back pain.

5. Exercise can improve mental state. Studies have shown that exercise can make people happy, relaxed and lively, and is more effective in boosting mood than taking any medicine. Exercise can also improve sleep, stabilize mood, improve quality of life, reduce mental stress, increase self-confidence, increase self-control ability, and increase cooperation ability.

6. The impact of exercise on aging

The latest research shows that regular exercise throughout the year can slow down brain atrophy and increase brain gray matter; reduce the incidence of cognitive impairment or senile dementia in the elderly and delay aging; enhance the physical fitness and independent living ability of the elderly; increase work, entertainment and activity ability; reduce the risk of falls or injuries caused by falls in the elderly; prevent or alleviate functional limitations in the elderly; enhance the efficacy of many chronic diseases in the elderly, thereby prolonging life.

New research evidence also shows that exercise can improve bone health and weight status in children aged 3 to 5 years; improve cognitive function in children aged 6 to 13 years; reduce the risk of certain cancers; delay dementia; reduce the risk of excessive weight gain in adults; improve the quality of life and sleep in adults; reduce anxiety and depression in adults; have significant benefits for specific groups (including the elderly and pregnant or postpartum women); and can improve the quality of life.