In today's society, exercise is often an underrated child. With the rise of office jobs, screen time, and a busy lifestyle, we're more stuck than ever. Unfortunately, this has a major impact on our health. The phrase “sitting is the new smoking” has become so popular for a reason; sitting for long periods increases the risk of a wide range of chronic conditions. But there is good news: by simply exercising more, we can drastically improve our health.
Regular exercise has an impressive effect on the body. It strengthens muscles and bones, improves cardiovascular health, and supports the immune system. Exercise also stimulates the brain, reduces stress, and improves mental health. In addition, it helps maintain a healthy body weight, which in turn plays a key role in preventing conditions such as type 2 diabetes, cardiovascular disease, and certain forms of cancer.
The impact of movement is even visible on MRI scans, as shown in an image from a study published in the “Journal of Physiology”. This image compares the quadriceps (upper leg muscles) of a 40-year-old triathlete, a 74-year-old sedentary male, and a 70-year-old triathlete. The difference is obvious. The muscles of the active senior triathlete are almost the same as those of the 40-year-old athlete, while the sedentary man shows a marked decrease in muscle mass and an increase in adipose tissue (subcutaneous fat and intramuscular fat). This highlights how powerful exercise is in maintaining muscle quality, even in old age.
Chronic conditions such as obesity, diabetes, high blood pressure and osteoporosis are becoming increasingly common. Research shows that exercising regularly significantly reduces the risk of these disorders. This is because exercise reduces inflammation, increases insulin sensitivity, and regulates blood pressure. Even moderate physical activity, such as walking for 30 minutes a day, can make a world of difference.
A common misconception is that it's “too late” to start moving. Nothing could be further from the truth. The body has a remarkable ability to adapt regardless of age. Take the 70-year-old triathlete from the aforementioned image as an example. Through consistent physical activity, he has kept his muscle mass and health at impressive levels.
Moreover, learning a new sport or setting physical challenges can not only improve physical health, but also stimulate the brain. Think swimming, pilates, walking or even strength training. For beginners, it's important to build up slowly and choose activities that are fun and achievable.
Movement doesn't have to be complicated. It can start with minor adjustments, such as taking the stairs more often, taking an evening walk or cycling to work. Choose a sport or activity that you enjoy to make it easier for you to stick with. You can also consider joining a sports club or group training, which highlights the social side of exercise. For older people, a physical therapist or personal trainer can help create a safe and effective training plan.
It is clear that exercise plays an essential role in maintaining good health and quality of life. However, the first step is often the hardest. That's why it's important to make health a priority. Schedule time in your schedule for physical activities, find a sports buddy for extra motivation, and remind yourself why you're doing it: to age strong, prevent chronic conditions, and enjoy an energetic life.
At Cornerstone Chiropractie, we encourage everyone to consciously choose an active lifestyle. It doesn't matter where you start, as long as you start. By making exercise part of your daily routine, you give your body the attention it deserves. Do you need help getting started? Feel free to drop by for customised advice and guidance. Together, we are taking the first step towards a healthier and more active life.
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