Exercise is medicine

 Exercise is medicine:

Lack of exercise is a major cause of chronic diseases

Chronic diseases that are major killers in the modern times are essentially due to Physical inactivity.  The  primary cause of most chronic diseases is lack of sufficient exercise . historical evidence showing physical inactivity is detrimental to health and normal organ functional capacities;

If exercise is a medicine or a preventive mechanism to all chronic ailments , then what is the cure all or prevent all exercise?

Ideally this exercise should be for the complete body and mind. At the same time it should be doable for even for those who are suffering from a chronic ailment.

After all it is a medicine and is needed for ailing patients. 

The medicine ( viz exercise ) 

1)should be for both Mind and the body 

2)Should be easy and do-able even for bedridden patients 

Best medicine / Exercise is 1)Walking ,  

2) If you cannot walk Pranayama ( Alternate breathing ) 

What can regular exercise prevent :

physical activity/exercise can be a primary prevention against 35 chronic conditions [Accelerated biological aging/premature death, low cardiorespiratory fitness, (sarcopenia, metabolic syndrome, obesity, insulin resistance, prediabetes, type 2 diabetes, non-alcoholic fatty liver disease, coronary heart disease, peripheral artery disease, hypertension, stroke, congestive heart failure, endothelial dysfunction, arterial dyslipidemia, hemostasis, deep vein thrombosis, cognitive dysfunction, depression and anxiety, osteoporosis, osteoarthritis, balance, bone fracture/falls, rheumatoid arthritis, colon cancer, breast cancer, endometrial cancer, gestational diabetes, preeclampsia, polycystic ovary syndrome, erectile dysfunction, pain, diverticulitis, constipation, and gallbladder diseases]

The list goes on 

All the above diseases can be prevented / cured by proper and regular exercise.

Do moderate workouts and sports activities such as yoga, swimming, and walking to release excess energy without overheating your body. Walking being the most preferred exercise .

What is an exercise ? how do you define it ? as per US Centers for Disease Control and Prevention (CDC)  Verbatim:

Exercise “A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective”

But what is the Medicine ( viz Exercise) that is capable of curing and preventing all or most of chronic diseases ?

Is there a single all inclusive exercise that can cure / prevent ailments?

There is one comprehensive medicine /solution to all chronic diseases which is free does not require any special equipment , does not require any training and can be undertaken at anytime , you have guessed what I am talking about , it is WALKING.

Best medicine / Exercise is 1)Walking ,

If you walk 5 Kms a day or 30 minutes a day , which is about 2.5 KMs a day at 5 KM per hour speed, most of the heart related and blood pressure related issues can be overcome.

If only you can cover 5kms in half an hour with brisk walking , nothing like it.

Swimming is also good ,but it requires at the bare minimum a pool and a costume and also a trainer if you have no swimming knowledge.

Also you cannot swim on a rainy day or during winters , daily swim is almost impossible 

If you walk 5 KMs a day and every day ( this can be done if you have a tread mill for rainy days ) the following things happen  increases cardiovascular fitness, strengthens bones, reduces excess body fat, and boosts muscle power and stamina.

5Kms a day walk is a medicine prescribed for conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking is low impact, requires minimal equipment and can be done at your own pace. You can improve upon your speed and duration of walk gradually.

For those who are over weight , old or those who have not exercised for a long time , walking is the best Exercise -medicine 

Walking is not only good for the body but also to your mind if you get some good company. Lookout for a walkers club in your neighbor hood .

Health benefits of this medicine i.e. walking 5 KMs a day

This is known as weight-bearing exercise  as you carry your own body weight , benefits of this medicine are 

1) it improves heart and lung fitness

2) reduced risk of a heart attack and  a brain stroke

3) improved management of conditions such as high blood pressure, sugar ( type 2 Diabetes),high cholesterol and joint and muscular pain or stiffness .

4)stronger bones and improved balance and even controls Osteoporosis (is a disease in which bones become fragile and more likely to break /fracture)

5)increased muscle strength and stamina 

6) reduced body weight , this is a good reason to start using this 5KM s a day medicine 

To actually feel the benefits of this medicine ( walking)  5km s a day is needed if not 30 minutes a day. Also a brisk walk is advised "brisk " walk is just a pace where you cannot sing but are able to speak 

Normally walking as a medicine is quite safe but if you already have some medical condition please take advice from your doctor 

You can incorporate walking as medicine into your life intelligently as part of your routine activity 

1) stop driving to the market which is near by , take a walk 

2) walk to your work place not fully at least some part of it

3) take you dog for a walk , this cn really be entertaining and relaxing 

4) take the staircase and not the lift if possible 

Good to have a pedometer while walking, this measures the number of steps you take.

To achieve health benefits The recommended dosage of  walk- medicine  is 10,000 steps or more a day

Foot wear 

even though walking is a low cost or zero cost medicine , make sure you have good comfortable foot wear to avoid foot or shin pain.

Walking on grass or sandy soil is better than walking on hard concrete roads 

2) If you cannot walk Pranayama ( Alternate breathing )

What if you cannot walk ,what is the exercise / medicine that can help cure your ailment ?

Ancient Rishis have the answer 

Yoga in particular Pranayama.

As per Yoga our body consists of 3 elements  1) kapha 2) Vata 3) Pitta 

any imbalance can cause a chronic ailment. The exercise should maintain balance of the 3 elements , the pranayama that is needed for maintaining balance is called " Nadi sodhana pranayama " 

If one is bed ridden and cannot walk , then ? 

Pranayama is the solution in particular Nadi sodhana pranayama or Anulom vilom 

Anulom vilom: This type of pranayama involves conscious inhalation through one nostril and exhalation through the other. Alternate breathing  Nadi shodhana: Similar to anulom vilom, this technique involves breathing from one nostril to the next. On the inhale, you hold the breath for a brief period of time. This holding of breath is called bahya kumbhakam 

Two types of pranayama one is Anulom Vilom or simple alternate breathing , effortlessly , not to put pressure while breathing. Even if one of your nostrils is partially blocked , do not stress yourself .

Other is Nadi sodhan , a little more vigorous. It involves holding of breath after exhaling. 

Please take medical advice before you start practicing Nadi sodhan 

Alternative breathing also has a soothing effect on the mind.

Best part of pranayama is it has a positive impact on the body and the mind.

Wim Hoff the ice man has practiced this Nadi sodhana and benefitted from this so much so , he started preaching it in his channels. Please check his video below :

Guided Wim Hof Method Breathing

Alternate nostril breathing or Anulom vilom may help to:

relax your body and mind ( produces happiness hormones )

reduce anxiety 

promote overall well-being

These benefits, in turn will help improve your physical health 

The benefits of Alternate breathing and Nadi sodhana for bed ridden patients can be extraordinary. Cancer patients have benefitted immensely from just 30 minutes of Anulome vinome every day.

For patients suffering from chronic diseases mind is stressed out and anxiety is a serious problem. This simple breathing exercise can help  overcome stress and Anxiety, there by helping the healing process.