Although it can sometimes be tough to fit定期锻炼into a busy week, seeing exercise as preventive medicine may help shift your priorities.
增加体育锻炼可以帮助变得更瘦和锻炼肌肉，但持续的运动远不止外在转变。很像狗万体育买球万博彩票下载安卓减肥可以改善您的健康风险水平, exercising can do the same.
以下是五个受正常活动影响的慢性疾病：
DEMENTIA
随着年龄的增长，运动真的可以摆脱认知障碍吗？Several studiessuggest exactly that, noting that people who exercise in midlife can significantly reduce their risk of dementia and improve cognition overall.
That’s because exercise can help you maintain volume in your hippocampus, the part of the brain associated with memory and learning, as well as emotion. As you age, that part of the brain shrinks, andthat may contribute召回，信息处理和运动技能困难。运动还可以改善心血管和代谢健康，这对大脑功能都很重要。
In arecent study研究人员发表在《医学杂志神经病学》上，发现心血管健身水平较高的女性比仅适度适中的妇女低88％。
一些癌症
In general, exercise strengthens the immune system, regulates insulin and hormones and may prompt weight loss. Those effects can have a profound impact on your ability to mitigate risk of 13 specific types of cancer, according to theAmerican Cancer Society.
Based on a recent study, the organization notes that even a leisurely amount of physical activity can significantly decrease risk of cancer in the colon, breast, kidney, esophagus, stomach, blood, bladder and lung, among others.
The study’s co-author, Alpa Patel, PhD, of the American Cancer Society, says you can get these anti-cancer protective effects with at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous activity weekly. That might be as easy as walking briskly on your lunch break every weekday for 30 minutes, Patel says.
OSTEOPOROSIS
随着年龄的增长，骨密度变化，这可能导致骨质疏松症，骨质疏松症是一种慢性疾病，每3名女性中有1个，每50岁以上每5名男性中有1名。这种病情通过增加骨折的风险来极大地影响生活质量和脆弱性。
One strategy that can help is lifting heavy things.Studies have noted即使在那些已经被诊断出骨质疏松症的人中，这种体重运动也会增加骨骼密度。
According to the International Osteoporosis Foundation (IOF),骨骼改变when they are stressed, just like muscles do. When they’re forced to bear more weight than they’re used to, bones respond by becoming more dense. This can happen at any age — the IOF notes that physically active young girls gain about 40% more bone mass than their peers who are minimally active.
该基金会建议进行跳跃，阻力训练和体重训练以及一些平衡和协调训练等练习。
沮丧
定期运动的另一个重要好处是，即使是看似少量的活动，它也会对您的情绪健康产生深远的影响。一个全面的国际study foundjust one hour of exercise a week can help prevent depression, regardless of age.
在这项研究中，与每周运动一两个小时相比，完全没有运动的人增加了抑郁症的机会44％。
Although those researchers are still trying to determine why this protective effect might occur, otherstudies have suggestedexercise raises levels of neurotransmitters like endorphins and hormones like serotonin, which both prompt greater feelings of well-being.
ARTHRITIS
Just as exercise helps muscles and bones, it can also be hugely beneficial for your joints.根据约翰·霍普金斯关节炎中心的说法，定期的体育锻炼可以使受影响的关节周围的肌肉保持强烈，并补充关节周围的软骨。这有助于减少僵硬和疼痛以及炎症。
It doesn’t even take much to make a difference. The关节炎基础注释that as little as 30 minutes of moderate intensity exercise five times a week helps joints stay limber and strengthens the muscles that support and stabilize your knees and hips — so, that brisk lunchtime walk can not only reduce cancer risk but also keep your joints happy, too.
THE BOTTOM LINE: GET MOVING
Knowing how much you’re doing for your health through exercise can be useful if you’re just getting started and have yet to see other results, like weight loss, better endurance or more strength.
关键是要逐渐开始在您的日程安排中建立锻炼，并建议贝勒医学院心血管研究教授Salim Virani博士。他指出，您可以随着时间的推移增加运动时间和强度，并尝试寻找最适合您的锻炼。最主要的是开始并继续前进。
“There are many health benefits of regular physical activity and exercise which go beyond weight loss,” he says. “The important message is to get started with whatever activity you’re interested in and go from there.”
