• Decreasing the heart disease risk factor –
a) Exercise helps in reducing blood cholesterol level. Your total blood cholesterol level should not be greater than 200 mg/dl.

b) Decrease in LDL. This is the bad cholesterol which contains the greatest amounts of cholesterol and are responsible for depositing it on the artery walls. The optimum level should be less than 100 mg/dl.

c) Increase in HDL. This is the good cholesterol and contains more protein. They remove cholesterol from cell in the arteries and transport it back to liver for repacking and removal from body. The optimum level should be > 40 mg/dl.

d) Reduction in Blood Pressure. Regular aerobic exercise reduces both systolic and diastolic blood pressure by an average of 10 mmHg. 120/80 mmHg is normal BP and > 150/100 is considered Hypertension.
e) Enhances Function of Heart. Regular exercise helps heart to pump increased amount of blood with each beat thus reducing resting Heart Rate.
f) Prevention and control of diabetes. Regular Exercise help in prevention and control of diabetes by reducing blood glucose levels and increasing insulin sensitivity. Exercise also decreases fat stores and cholesterol levels. 80% diabetic people are overweight and by losing weight through exercise and diet they may be able to reduce the amount of oral insulin medication needed.

• Builds bone density –
Osteoporosis is a major health concern for women. Especially post menopausal women are highly at a greater risk. Resistance training and weight bearing exercises such as jogging and brisk walking have been shown to help strengthen the skeletal system. This not only helps reduce the risk for developing osteoporosis, but for those with physician approval to exercise, it may help stop further progress of the condition.

• Arthritis –
Exercise is recommended for individuals with arthritis to help preserve muscle strength and joint mobility, improve functional capabilities, relieve pain and stiffness, prevent further deformities, improve overall physical conditioning, re-establish neuromuscular coordination, and mobilize stiff or contracted joints

Prevention of cancer –
In general, physical inactive people are more likely to develop cancer and studies show that cancer mortality is higher in those who exercise the least, even after age and cigarette smoking are considered.

• Older adult –
Modern medicine and health promotion activities have increased the average age of individuals to 85 years. But what is the quality of these extended lives? One measure of the quality of life is an individual’s ability to perform activities of daily living such as bathing, dressing and eating. While these tasks may become more difficult as an individual grows older, it is possible to stay healthy and lead a long, satisfying life through exercise, right eating habits and not smoking.

• Weight management –
Exercise in combination with a sensible eating plan produces the best long-term weight loss results. Exercise can contribute up to a 300 Kcal deficit per exercise bout. Exercise is important because it helps maintain resting metabolic rate and fat free mass. Both strength training and aerobic exercise have been shown to make the greatest contribution to a weight management program when the caloric intake is restricted and does not go below 1200 kcal per day.

Before starting any exercise program it is important to evaluate your level of fitness which can determine intensity of exercise. Fitness tests should be performed prior to starting any exercise regime and after every 3 months of training, Proper professional guidance therefore becomes very necessary to avoid risk of injury and maximize the benefits given by exercise. You should consider all components of physical fitness within the program design to improve the overall fitness.

Manasi Joshi

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