How much do you really need to move?

How much do you really need to move?

Regular physical activity can bring numerous benefits and the latest study reveals that just 20 minutes every day is the baseline required to maintain a healthy life and reduce inflammation.  It seems unbelievable but it’s true.  Moderate exercise like fast pace walking or a good moderately challenging class of yoga appears to be sufficient.

What else are the benefits?

Besides reducing inflammation, exercise can help to minimise the risk of cardiovascular disease, improve metabolism, and control weight. Exercise is going to strengthen the heart, muscles, and bones. Lowering of blood pressure and type2 diabetes are few of other benefits. The greatest finding of all is that exercise can mitigate some cancers. Breast and colon cancer for an example have shown to a have a strong association with higher fat levels and lack of movement.

Immunity enhancement

Physical activity is going to improve your immune system. The study by San Diego School of Medicine shows that exercise improves the body’s anti-inflammatory response by activating the sympathetic nervous system due to exercise. The sympathetic nervous system helps to increase heart rate, blood pressure, and breathing rate. Lower inflammation boosts immunity and low fat levels stabilises hormones and blood sugar, which take us to the next point.

Exercise releases hormones

Various Hormones such as epinephrine and norepinephrine are released into the bloodstream during exercise. This, in turn, shall activate the adrenergic receptors of immune cells. Just a 20-minute session of exercise would be enough to reduce the release of monocytic cytokines.

Monocytes are a particular type of white blood cell that increases the immunity. And the protein Cytokines are sufficient to fight against cancerous cells.

TNF cytokines

The cytokines TNF can induce cell differentiation and proliferation, but also cell death, including cancerous ones. TNF can also control inflammatory properties.

Inflammation is necessary for the body’s immune response, known to be acute inflammation. But chronic inflammation may contribute to diabetes, obesity, celiac disease, arthritis, fibromyalgia, bowel diseases and or cancer.

So finding the time on our busy schedules to move is even more essential than we thought!

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