Guest Post by David Dack- Established Fitness Blogger & Running Expert

Exercise- The Key To Wellbeing

Regular exercise helps you lose weight, increase endurance, and build muscle mass. But the perks of daily sweat go beyond aesthetics and athletic performance. 

According to growing research, exercising regularly can help lower the risks for chronic lifestyle illnesses like heart trouble, diabetes, and obesity.

Is that enough to get you to let go of your lazy ways and on the way to a gym? 

No? Then let’s dive into the research.

Here are some of the most common chronic diseases that you can reduce your risk for by exercising regularly.

Sounds great?

Let’s get started.

Reduce your Risk of Heart Disease

regular exercise fights disease

According to the American Heart Association, exercise, especially cardiovascular activities such as running, help strengthen your heart muscles, and improve your heart’s function. 

But what’s the mechanism behind this?

Regular exercise protects your heart from common diseases by providing the following:

  • Reduce blood pressure
  • Increase good cholesterol levels—or HDL
  • Lower bad cholesterol levels—or LDL
  • Increases your heart’s working capacity
  • Boost blood flow

Let’s look at some of the research.

A study reported by Circulation revealed that aerobic exercises, like swimming, running, and cycling, have a significant positive impact on blood pressure and hypertension in affected patients.

Another research out of the Lawrence Berkley National Laboratory, Life Science Division at Berkley, reported that cardio training reduces risks of diabetes, high blood pressure, and high cholesterol—leading risk factors for heart disease. 

Prevents Obesity & Diabetes

prevent obesity and diabetes

Being obese, technically having a body mass index of 30 or more, puts you at a higher risk for a plethora of health issues, such as heart diseases, diabetes, arthritis, metabolic syndrome, limited mobility, etc.

Again, exercise (along with a healthy diet) is exactly what you need to lose weight and (re)gain control over your weight. And the more you exercise, the better you’ll be able to burn off your body fat.

Exericse is also ideal for managing diabetes. Research also shows that losing 5 to 7 percent of your body weight can cut your risks for diabetes by 58 percent. 

Makes your Bone Stronger

make your bones stronger

Did you know that osteoporosis affects the lives of more than 40 million people in the US alone?

Yes, that’s the estimate, according to the National Institute of Health.

Osteoporosis involves weak and easy-to-break bones. It occurs when your body loses too much bone density, make too little of it, or both. 

Again, exercise has been shown to not only ward off a mineral bone loss but also make your bones stronger, especially running.

Research reported in the European Journal of Applied Physiology revealed that runners group had a much healthier bone density when compared to inactive participants.

Not only that, long-distance runners—thinks half-marathon and marathon—had better bone health than 5k and 10K athletes.

Reduce Cancer Risk

reduce cancer risk

No disease strikes more fear into the heart of people than the big C.  Some of the notorious ones include cancers of the breast, colon, lung, and the rectum.

According to a review reported in the Journal of Nutrition, exercising regularly lowers the risks of many cancers, including some of the before mentioned.

Another review of 67 articles published in the Canadian Medical Association Journal also revealed that exercise—along with weight management—are some of the most important lifestyle choices for reducing the risks for cancer reoccurrence rates.

Research also shows that exercising for 60-minute, a few times a week, drastically reduced the cellular spread patterns in the colon usually associated with polyps—and overtime, cancer.

What’s more?

Regular exercise can also reduce the recurrence rate for those afflicted with breast cancer, according to research. It also helps afflicted patients by soothing and lessening some side effects of treatment, such as nausea and fatigue.


There you have it! As you can see from the research, exercise works very well for reducing your risks of catching a long list of horrible diseases.

I know. Starting an exercise routine from scratch can be tricky—and even harder to maintain once you do. But it’s worth the discomfort and sweat. It might take you a while—along with a few tumbles and stumbles—to build the exercise habit, but it’s just a matter of time and willingness on your part. The rest is just details.

Once you find a physical activity you like—whether it’s running, swimming, resistance training, whatever—it can make all the difference—both in the short term and over the long haul. 

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Keep exercising hard.

About the author:

David Dack fitness blogger

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.

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