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It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.
Click on the links below to find out if you're doing enough for your age:
early childhood (under five years old)
young people (five to 18 years old)
adults (19 to 64 years old)
older adults (65 and over)
Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.
This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.
People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers.
Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.
Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.
It's medically proven that people who do regular physical activity have:
up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia
A modern problem
People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.
We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.
Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.
Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music – and such behaviour is thought to increase your risk of many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.
“Previous generations were active more naturally through work and manual labour, but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.
Whether it's limiting the time babies spend strapped in their buggies, or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.
“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day, whatever your age, read Get active your way.
I am going to gym. In a week how many times should i eat fish and how much I can able to eat according to my weight? My weight is 72 kg.
My height is small and I am fatty I want to loose weight from my body what shall I do expect yoga and all means what shal I eat example shal I take honey lemon in hot water.
What should I do for gaining proper weight. I am 22 years old and my weight is 60 kg. I wanna increase.
Hi, I am 33 years old unmarried girl. Height -5-1" Weight-73, though my mom and my granny both are fatty but then also I want shed my weight. please guide me I am very upset because after talking proper diet, I'm still gaining weight.
From last few days I have a back problem, probably weakness is the problem. I don't know how to cope up with this. Please help me out. Thanks and regards Shahnaz.
I am 35 year old my height is 5 feet and weight is 63. I am going gym for 20 said but no effect on my body. please suggest me what can I do for weight lose.
Say no to side-effects in diabetic care, by using these amazing potential herbs. Fortunately many of them are so commonly available that a common man can easily use them.Though there are many herbs are available, here we tried to cover most essential herbs for diabetes; they help to lower down your blood sugar, minimize complications, lower your drug or insulin dependency and raise your general health without any side effect.
I have heard that diabetics suffer silent heart attacks. But how can one diagnose that they have suffered one, or is there any pre-heart attack symptoms that a diabetic can understand or decipher ?
I am 56 years old DM2 2013, my weight is 89 kgs Sugarpp81, ff110,hb1c 5.4% Tell should I reduce galvus 50+500 mg.
I did exercise but its not working. As my waist still same due to stomach. Which medicine or exercise will help me to reduce my stomach size.
Is it good to have salty eatable with milk? If no, please provide reason and what should be significant gap between both items?
Hello, sir/mam actually I feeling like tired exhausted and weak i'm not feeling strong my bones are getting softer my body is going squeeze and I am eating balance diet but not fulfill my body what should I do?
What is Diabetes?
Diabetes is characterized by high blood sugar levels, increased hunger and thirst and frequent urination. It is of two types; Diabetes Insipidus and Diabetes Mellitus (Type-I and Type-II).
Type-1 Diabetes is also known as insulin-dependent diabetes or juvenile diabetes. This means your body cannot produce enough insulin to metabolize starch and sugar from your food into an energy source due to the lack of the pancreatic hormone insulin. It is more prevalent among young adults and children.
In case of Type-2 Diabetes, your body produces insulin but the cells are not able to utilize it well. Hence this condition is termed as insulin resistance. Thus, regular supplementation of insulin is not necessary. Diabetes mellitus is mainly a chronic disease.
How does Homeopathy treat Diabetes?
Conventional medicines employ the use of insulin for treating diabetes. Since this is precisely a replacement therapy, the disease turns into something life-long. Homeopathy focuses on the functioning of your pancreas for efficient and adequate insulin production. Homeopathic medicines help in treating loss of flesh or a feeling of weakness caused as a result of Diabetes Mellitus. People suffering from increased urination, lack of appetite, as well as dryness of mouth and increased thirst also benefit from Homeopathy. It is a great remedy for people with weakened vision due to diabetes. It aids in lowering the blood sugar levels and treats poor memory, kidney damage, numbness of feet and hands, skin ulcers, constipation and weight loss in diabetic patients.
Few homeopathic medicines for treating Diabetes:
If you wish to discuss about any specific problem, you can consult a homeopath.