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The Power of Exercise: Strengthening the Body and Mind

  • Did You Know?
  • Mobility
1 min read

Regular physical activity is essential for maintaining overall health and wellness. Engaging in exercise not only strengthens the heart and enhances circulation, lowering the risk of heart disease, but it also plays a key role in improving mental health. It has been shown that exercise helps alleviate stress, anxiety, and depression, boosting mood and mental well-being [5].

In addition to its cardiovascular and mental health benefits, exercise is crucial for bone and muscle health. By building and maintaining strong bones and muscles, exercise reduces the risk of osteoporosis and fractures.

Maintaining muscle strength and balance is particularly important for reducing the risk of falls, a significant concern as we age. To support this, it is recommended to exercise at least 2-3 days per week, focusing on activities that improve muscle strength and balance [1][2].

Balance-focused exercises like Tai Chi, yoga, or Pilates are excellent choices. Simple activities, such as standing on one leg, can also help improve balance and stability. Additionally, resistance exercises that challenge your muscles against gravity—such as using resistance bands or weight machines—are highly effective in strengthening muscles and improving overall fitness. These exercises should feel challenging and are vital for sustaining physical health [1][2][4].

Sources:

1. International Osteoporosis Foundation. Falls Prevention Fact Sheet (2020). Available at: https://www.osteoporosis.foundation/sites/iofbonehealth/files/2020-10/falls-prevention-fact-sheet-PRESSEN.pdf.

2. Osteoporosis Canada. Too Fit to Fracture. Available at: https://osteoporosis.ca/too-fit-to-fracture/.

3. Osteoporosis Canada. Too Fit to Fracture - Final Version. Available at: https://osteoporosis.ca/wp-content/uploads/OC-23-103_TFTF_final-electronic_Osteoporosis-Canada-ENGLISH-1.pdf.

4. American Heart Association. Recommendations for Physical Activity in Adults and Kids. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-physical-activity.

5. Mayo Clinic. Depression and Anxiety: Exercise Eases Symptoms. Available at: https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/exercise/faq-20057722.

6.National Institute of Arthritis and Musculoskeletal and Skin Diseases. Bone Health and Osteoporosis. Available at: https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis.