Only one in three of us does enough exercise to stay healthy. But it’s not just about weight loss – exercise can cut the risk of major diseases and prolong life expectancy. We look at why we should all be moving more

We’ve all heard the messages about how important regular exercise is for our health, but it seems that most of us are still choosing to ignore them. Research has found that at least one in three adults are very inactive, doing less than 30 minutes of exercise a week, while a recent study by Macmillan Cancer Support and Ramblers found that only six per cent of men and four per cent of women do enough activity for optimum health.

In fact, physical inactivity is becoming a health problem comparable with smoking, responsible for 17 per cent of premature deaths in the UK, including 10.5 per cent of heart disease cases, 13 per cent of type 2 diabetes and 18 per cent of colon and breast cancer cases. Being inactive also increases the risk of cancer, heart disease, stroke and diabetes by 25-30 per cent and shortens lifespan by three to five years. “If everyone in England were sufficiently active, nearly 37,000 deaths a year could be prevented,” says the Walking Works report by Ramblers and Macmillan.

Health benefits of exercise

An inactive person spends 37 per cent more days in hospital and visits their GP 5.5 per cent more often than an active person, according to the Walking Walks report. And low fitness levels are responsible for more deaths than obesity, smoking, hypertension, high cholesterol and diabetes. While it’s well-known that exercising regularly helps people lose and maintain weight, many of your customers won’t know about all the other benefits to their health that exercise can bring. It’s been proven that people who regularly exercise have:

• Up to 35 per cent less risk of coronary heart disease and stroke
• Up to 50 per cent lower risk of diabetes
• Up to 50 per cent less risk of colon cancer
• 20 per cent reduced risk of breast cancer
• 30 per cent less risk of premature death
• 83 per cent reduced risk of osteoporosis
• 30 per cent less risk of falls l 30 per cent less risk of depression
• Up to 30 per cent reduced risk of dementia

Healthy ageing

Regular physical activity increases life expectancy and research shows that it’s never too late to start. One study found that previously inactive men who became active at age 50 were 49 per cent more likely to live to age 60 than those who remained inactive. And a study published in the British Journal of Sports Medicine found that four years of regular activity boosted the likelihood of healthy ageing seven-fold.

Studies have also shown the importance of exercise in helping to prevent falls and injuries in older people. A study published in the BMJ found that exercise programmes designed to prevent falls in the elderly also helped prevent injuries caused by falls. Exercise seemed to significantly decrease the rate of falls resulting in medical care, serious injuries and fractures.

Age UK’s Lucy Hammer says: “Regular physical activity is a key way to prevent falls as it helps to improve muscle strength and balance. Dance is great exercise for building strength and balance, while yoga or Tai chi are good for balance.”

She suggests that pharmacy staff build in questions about exercise when doing medicines use reviews and Health Checks. “Hook up with your local Age UK branch and signpost customers to organisations that can help,” she says. “We can advise on physical activities as well as social activities.”

Age UK provides information guides such as Staying Steady, which you can hand out to customers. For details, visit: Age UK or call: 0800 169 6565.

Mental health and wellbeing

A study by Cardiff University has found that exercise has a significant effect on reducing dementia risk. The study looked at the impact of healthy living factors in reducing disease – regular exercise, not smoking, low body weight, healthy diet and low alcohol intake – and the impact these have on disease in later life. People who followed four of these had a 60 per cent reduction in dementia, with exercise named as the most important factor.

“Physical activity has been shown to be effective in delaying and reducing the severity of symptoms of dementia,” says Dr Eva Cyhlarova, head of research at the Mental Health Foundation. “In particular, this is the case with vascular dementia, but it may also reduce the risk and be beneficial for other types of dementia, including Alzheimer’s.”

Physical activity can be an alternative treatment to medication for mild to moderate depression, or it can be used in conjunction with cognitive behavioural therapy (CBT) and/or antidepressants. A recent review of 30 trials concluded that exercise improved depression symptoms. And some studies have found exercise to be as effective as medication or CBT.

If everyone in England were sufficiently active, nearly 37,000 deaths a year could be prevented

“Physical activity can also enhance feelings of confidence and self-esteem, and it’s been suggested that as exercisers become more confident, they may take this feeling of control and success into their everyday lives,” says Dr Cyhlarova.

“Pharmacy staff should be fully informed about the benefits of physical activity for both physical and psychological wellbeing, and need to understand the benefits physical activity can bring to people with mental health problems,” says Dr Cyhlarova.

Reducing type 2 diabetes

Exercise can help reduce the risk of developing type 2 diabetes – active people have a 35-50 per cent reduced risk of developing the condition. It can also help control the symptoms.

In people with diabetes, physical activity increases the amount of glucose used by the muscles for energy and can help lower blood glucose levels. Being active helps the body use insulin more efficiently and regular activity can help reduce the amount of insulin a person has to take. “NICE guidelines recommend that when newly diagnosed with diabetes, patients are given the opportunity to make lifestyle changes, such as exercising more, before being prescribed medication,” says Douglas Twenefour, clinical advisor at Diabetes UK. “However, the disease is progressive so most will need medication later on, but exercise is still essential in helping them manage the disease.

“The type of exercise you do is less important than doing enough of it. However, aerobic exercise is thought to be the most beneficial for weight loss,” he adds.

Heart health

Active people have a 20-35 per cent reduced risk of coronary heart disease (CHD) and stroke. Physical activity reduces blood pressure, increases levels of good cholesterol and reduces triglycerides in the blood.

“People are generally aware that they should exercise, but they often don’t know how much they could reduce their risk of CHD and stroke by doing it regularly,” says Christopher Allen, senior cardiac nurse at the British Heart Foundation (BHF). “People are still confused about how much and how often and what type of exercise they should do to stay healthy. It’s important to emphasise to people that they can break the recommended 150 minutes of exercise a week down into 10-minute bursts throughout the day to fit in with their lifestyle, which makes it easier to achieve.”

A recent study also found that exercise after a stroke was more effective than drugs at reducing risk of death. “There is strong evidence to support the use of exercise as a ‘treatment’ for CHD and stroke prevention,” explains Christopher, “but it must be used in combination with a healthy lifestyle and correct medication if needed. If you continue to smoke, for example, exercising won’t cancel out the harm this does.” Exercising may prevent the need for medication for people with hypertension or high cholesterol in isolation, says Christopher. However, high-risk patients must speak to their doctor before stopping any prescribed medication

Cancer risk

There have been many studies to show the benefits of exercise on reducing the risk of cancer and helping patients improve their chances of survival. A report by the World Cancer Research Fund said four in 10 new cases of endometrial cancer could be prevented if women were more physically active and a healthier weight.

A US study also found that the most active women cut their risk of breast cancer by 25 per cent.