How Exercise can Help Lower Chronic Disease Risk

If you will like to protect yourself from chronic diseases, you need to start performing more exercises. The World Health Organization (WHO) has set aside a new set of recommendations for the amount of physical activity that should be performed on weekly to drastically lower a person’s risk of developing chronic diseases like heart disease, stroke, type 2 diabetes, and bowel and breast cancer.

The more regularly you are physically active every week, the lower your risk of developing any of these chronic health conditions.


  • How exercise can improve a chronic condition?

Aerobic exercise can aid in weight loss. It can also help in improving the health of your heart and endurance. Strength training helps to improve endurance and muscle strength, making it easy for you to go about your day to day activities. Aerobic exercises also help in slowing down disease-related deteriorations in muscle strength and provides stability to the joints.  With flexibility exercises, you have an optimal range of motion around your joints. Stability exercises may also help reduce the risk of falls.

  • Heart disease.

Regular exercise can help in improving the health of your heart. Recent studies have revealed that interval training is usually tolerated well in persons with heart disease. This can give significant benefits.

  • Diabetes.

Regular exercise can assist insulin more effectively in lowering your blood sugar level. Physical activity also helps in controlling the weight of your body and boost your energy level.

  • Asthma.

Regular exercise helps to control and minimize the severity and frequency of asthma attacks.

  • Back pain.

Performing aerobic activities regularly can help to increase endurance and strength on your back. It can also improve muscle function. Abdominal and back muscle exercises may help in reducing symptoms by strengthening the muscles around the spine.

  • Arthritis.

Exercise can help reduce pain, reduce joint stiffness, and maintain muscle strength in joints.


  • Intensity of Physical Activity

Performing physical activities does not have to mean locking yourself to an elliptical every morning or running around for hours. Running for 20 minutes, cycling or walking for 25 minutes, vacuuming for 15, gardening for 20, and climbing the stairs for 10 should do.

Furthermore, the benefits you derive from performing physical activity regularly go beyond reducing chronic diseases only. Doing aerobic bone-strengthening and muscle-strengthening physical activities can help in reducing the risk of hip fracture, particularly among the older people. Performing low-impact aerobic activities like swimming and walking helps with pain management and arthritis. Also, a regular combination of strength and cardio training helps in improving mood, learning, thinking, and judgment skills.

  • What exercises are safe?

The type of exercise that is recommended by your doctor all depends on your condition. Your doctor might recommend exercises for you to build strength or reduce body pain. You may also be required to avoid particular exercises during flare-ups. In certain cases, you may need to consult an occupational or physical therapist before beginning to exercise.

Low-impact aerobic activities like swimming and walking are recommended for people having low back pain. These activities are not likely to strain or jolt the back.

For exercise-induced asthma, activities involving short bursts such as baseball or tennis should be right for you. Kindly keep your inhaler close to you while performing these exercise.


Regular exercise can help in managing symptoms as well as improving your health status. Regular exercise can be of great help if you are unfortunate to have a chronic disease like diabetes, heart disease, asthma, or joint or back pain. There are many health benefits attached to performing exercise on regular basis. It can help to lower all the risks that can be caused by many of these chronic diseases. Although before you begin any form of exercise, it is advisable to have a chat with your medical doctor so as to get the best advice on the exercises that are safe for your health condition and any precautions you may need to take during the exercise.


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