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How can you reduce your risk of disease with EXERCISE?

  • Higher levels of aerobic fitness are associated with a 50% reduction in CVD risk in men.
  • Increasing physical activity levels to a total of at least 1,000 kilocalories per week is associated with a 20% reduction of mortality in men.
  • Physically inactive middle-aged women (engaging in less than 1 hour of exercise per week) doubled their risk of mortality from CVD.
  • Regular aerobic exercise can lower systolic BP by an average of 4 mmHg and diastolic BP by an average of 2.5 mmHg.
  • Weights training have been shown to result in decreases of 3.2 mm Hg and 3.5 mm Hg for systolic and diastolic blood pressures.
  • Statistics show those who are highly active have a 27% lower risk of stroke.
  • Research shows physically active men and women, 30–60 minutes of moderate to vigorous exercise per day have a 30%–40% reduction in relative risk for colon cancer.
  • In addition, physically active women have a 20%–40% reduction in relative risk for breast cancer compared with their inactive counterparts.
  • Every 1% reduction in body weight lowers systolic BP by an average of 1 mmHg.
  • Weight reduction by as little as 4.5 kg reduces BP and/or prevents hypertension in a large proportion of overweight people.
  • Weight loss of 10 kg can reduce systolic BP by 6–10 mmHg.
  • It also appears that both acute exercise bouts and chronic exercise training programs have a positive effect on people with clinical depression. However, greatest anti-depressive effects seem to occur after 17 weeks of exercise, although observable effects begin after 4 weeks.