Why the more ill you are, the more exercise you need
And no, we’re really NOT trying to kill you
IHAVE often said that if the physical benefits of exercise could be distilled into a pill, it would be labelled a miracle cure. Because being active is a better recipe for good health than any drug. You may be familiar with the mantra ‘30 minutes of moderate exercise, five days a week’. The reason? Studies have shown this small commitment slashes the risk of developing high blood pressure and type 2 diabetes by a staggering 50 per cent, and the risk of bowel cancer by 45 per cent.
We also know it can make a difference to mental health, reducing the risk of depression by 30 per cent. But what comes as a shock to many is that exercise isn’t simply for prevention – it’s a treatment, too. That means getting active if you develop a serious condition such as cancer, or suffer a heart attack.
Just last week both hospital specialists and GPs were told to prescribe exercise to patients with cancer, diabetes and even dementia. This is great news – and about time.
I know many people living with or recovering from illness are scared to exercise. Instinctively, we feel that ‘rest is best’. But being active is actually the biggest favour you can do yourself.
The fact is there is no single medical condition that will be made worse by exercise of moderate intensity, and it really can bring dramatic results.
Moderate intensity means you are able to still talk while doing an activity such as brisk walking or cycling but you are breathing more quickly and your heart rate has increased. It’s also a good idea to do an activity that makes you breathless at least once a week, such as swimming or dancing.
In some cases, a vigorous or highintensity workout can reap even more benefits. Ask your GP first.
Indeed, when I had a heart attack, aged 69, I was active, slim and a non-smoker, so it can happen to anyone. I was put on a treadmill at the hospital the following week to strengthen my heart muscles and get oxygen pumping around my body more efficiently.
If you are new to exercise, start gently, perhaps with a ten-minute brisk walk, and build up. The good news is there’s more evidence than ever on the different benefits exercise can bring for different conditions.
ALL CANCER PATIENTS SHOULD BE EXERCISING
EXERCISE is a cancer ‘wonder drug’. Not only can it help boost energy during gruelling chemotherapy, it can also reduce the impact of side effects such as the swelling of limbs, depression, mobility problems and weight gain. Crucially, it can help you live longer. Men diagnosed with localised prostate cancer who walked briskly for three hours a week had a 57 per cent lower rate of disease progression than those who walked at an easy pace for fewer than three hours a week, according to one study.
Breast cancer patients can reduce their risk of dying from the disease by up to 40 per cent if they get active, while bowel cancer patients who do about six hours of moderate-intensity physical activity a week could help reduce their risk of dying from the disease by around 50 per cent.
BANISH PACK PAIN WITH A YOGA CLASS
GONE are the days when bed rest was prescribed for back pain. The latest guidelines from health chiefs state that stretching, strengthening, aerobics or yoga are recommended for managing lower-back pain or even sciatica.
The Royal College of Physicians reported that physical activity improves symptoms of osteoarthritis by up to 83 per cent, relieving pain and increasing muscle strength and co-ordination. My book – Sod Sitting, Get Moving – contains various exercises, including for back and bottom muscles, which become weak from sitting.
EXERCISE VIGOROUSLY – EVEN AFTER A HEART ATTACK
IT MAY seem surprising but vigorous exercise is exactly what you need after a heart attack – providing it is done under the guidance of a healthcare professional.
As I found out for myself, your cardiac rehab programme will begin while you are in hospital, and you’ll be back for another session within ten days of leaving.
Research published in the British Journal Of Sports Medicine concluded that middle-aged men who had suffered a heart attack reduced their risk of dying from another one by 31 per cent if they undertook exercise therapy.
Gentle walking is the best way to start, even if it’s just for two minutes. Do it every day until it feels easier, then increase the time, and later the speed. The British Heart Foundation says you should aim to be exercising for 15 to 20 minutes at a time by week six.
BEING ACTIVE STOPS TIREDNESS (YES, REALLY)
EXERCISE can make a profound difference to the lives of patients with chronic obstructive pulmonary disease, which includes emphysema and chronic bronchitis. It is the best way of improving muscle function and getting oxygen moving around the body more efficiently, says a study in the journal Breathe.
As counter-intuitive as it sounds, being physically active can reduce breathlessness and tiredness among those living with chronic lung disease, as well as easing the symptoms of anxiety and depression it can cause.
A BALANCE-BOOSTER FOR DEMENTIA PATIENTS
EVEN after a diagnosis of dementia, there are still benefits to be reaped from staying active. Research published in the journal Nature Reviews found that patients with early signs of dementia, where their memory or thinking ability was mildly impaired, saw cognitive and mood improvements from aerobic fitness training such as running.
Physical activity will help maintain your balance and co-ordination and keep your muscles strong – all factors that reduce the risk of a fall – by about 70 per cent. Falls are particularly common among dementia patients.