Overall, all 3 types of exercises are important in an effective program. However, the list below demonstrates how a certain types of exercise can directly impact your specific health condition.
Researchers and healthcare professionals have found that regular exercise reduces the risk of having a
, particularly for people with
coronary artery disease
Specific benefits of exercise for people with heart disease include:
- Stronger heart muscle
- Reduced cholesterol
- Reduced plaque build-up inside the arteries
- Better weight and blood pressure control
Type of exercise that can reduce risk of heart disease and heart attack: Aerobic
is found in cells throughout your body. Although it tends to get a bad rap, cholesterol is actually essential for life. It only contributes to heart disease when you have too much of certain types of cholesterol or too little of other types.
Exercise can help reduce cholesterol, and even better, it can help raise your HDL (good) cholesterol. Aim for at least 30 minutes of exercise most days of the week. Even short, 10-minute spurts of exercise can help. Exercise also has the added benefit of weight loss, which can also help to lower cholesterol levels.
Type of exercise that has been shown to improve cholesterol levels:
Diabetes is a disorder of the body's insulin production and usage, and it is a major risk factor for coronary artery disease. If there is not enough insulin, glucose (fuel for all cells) cannot get from the blood to the cells. As a result, the body is essentially starved and the glucose builds up in the blood. Exercise can make the cells more sensitive to insulin, and more glucose can move from the blood into cells.
Since exercise changes the way your body reacts to insulin, you may need to check your blood sugar before and after exercising. Talk to your doctor before you begin an exercise program to learn about what your levels should be.
Types of exercise that influence insulin sensitivity and cardiovascular risk factors:
Aerobic and strength training
The risk of high blood pressure increases as we age. Exercise can help to lower your risk and even control your blood pressure if it's already high. Exercise helps with blood pressure by making your heart work more efficiently. This means your heart does not have to work as hard to pump blood, so there is less pressure on your arteries.
A good target for blood pressure is 120/80 mm Hg. Adding moderate physical activities to your normal routines can help you get there. You should aim for at least 30 minutes of aerobic activity on most days of the week. Even several 10-minute spurts throughout the day can help.
Types of exercise that have been shown to lower blood pressure:
and strength training
occurs when not enough blood is reaching part of the brain. This causes the cells in that area to die. People who have already had a stroke are at increased risk for recurrent stroke or other cardiovascular problems.
A stroke can create some physical impairments. Exercise may improve strength and coordination of the affected muscles. Exercise recommendations may vary depending on the severity of the stroke and the person's limitations.
Type of exercise for stroke recovery:
Aerobic, strength training, and stretching
Studies suggest that people with cancer who do not have depression have a better chance of survival than those who do.
Exercise is a great way to avoid depression and improve your overall mood. It's not clear exactly how exercise impacts mood, but it probably works by causing the brain to release chemicals, like endorphins, and increase body temperature, which can have a calming effect.
Types of exercise found to boost energy and mood:
Aerobic and strength training
Types of exercise shown to improve respiratory ability:
Continuous motion is essential for the health of your joints, especially arthritic ones. Regular exercise promotes strength and flexibility, and helps preserve the resiliency of joint surfaces.
Types of exercise shown to improve joint health:
Nonweightbearing aerobic, strength training, and stretching (water exercises are ideal)
Osteoporosis is a bone-thinning disease that can lead to fractures. Weightbearing exercises maintain bone density and strength by tipping the balance in favor of bone formation. Weightbearing activities include walking, jogging, hiking, dancing, stair climbing, tennis, and other activities that you do while on your feet.
Type of exercise shown to improve bone density:
Weightbearing aerobic and strength training