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Prioritising Regular Exercise in your Life, your Health depends on it.


I am revisiting the ‘Making Time for Exercise’ issue, as this is one of the biggest obstacles to individuals taking part in a regular weekly exercise routine. This article isn’t meant to scare you into training but to highlight that not training regularly can heighten your chances of a decline in health and overall wellbeing, although it is not a 100% guarantee.

Regular exercise shows that you have a much-reduced chance of negative biomarkers if you create a healthy lifestyle including diet, exercise and good stress control.



Regular exercise offers numerous benefits for both physical and mental health. Here's how 3 hours of exercise a week can help reduce the risk of heart disease, depression, weight gain, diabetes, certain types of cancers, and premature death:


Heart Disease: Physical activity strengthens the heart muscle, improves blood circulation, lowers blood pressure, and helps manage cholesterol levels. Regular exercise reduces the risk of developing heart disease and related conditions such as coronary artery disease, heart attacks, and strokes.


Depression: Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It can alleviate symptoms of depression and anxiety by reducing stress, improving sleep quality, boosting self-esteem, and increasing social interaction.


Weight Gain: Engaging in physical activity burns calories, helps maintain a healthy weight, and promotes fat loss. Regular exercise combined with a balanced diet can prevent weight gain and contribute to weight management.


Diabetes: Exercise helps regulate blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by the muscles. It can lower the risk of type 2 diabetes and assist in managing the condition for those already diagnosed.


Certain Types of Cancers: Regular physical activity has been associated with a decreased risk of certain types of cancers, including colon, breast, and lung cancer. The exact mechanisms are not fully understood, but exercise may help reduce inflammation, improve immune function, and regulate hormone levels, which can contribute to cancer prevention.


Premature Death: Leading a sedentary lifestyle is linked to an increased risk of premature death. By incorporating 3 hours of exercise into your weekly routine, you can improve cardiovascular health, reduce the risk of chronic diseases, enhance overall fitness, and increase life expectancy.


While 3 hours may be 1.8% of a weeks time, the health benefits of exercise extend beyond the time spent actively engaged in physical activity. Regular exercise positively influences various physiological processes, promoting better health outcomes and overall well-being.


When I coach individuals, my ethos is to use time as efficiently as we can. The success in the majority of clients I work with depends on it, people really do not have the inclination or time to spend hours everyday in the Gym or at home working out. They need time effective exercise routines which are a part of their lives not to take it over! Sure, I work with some athletes that the training is their life and this is not an issue but this is a tiny minority.


I will leave you with this, making time to enhance your weekly training and healthy lifestyle routine is an excellent choice in which it decreases the chances of having to make time for disease and sickness, which leaves you with no choice! Anything that can help reduce this is surely a good thing?


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Michael Rowland-Hill
Michael Rowland-Hill
Jul 19, 2023

Andrew makes some excellent points and a strong case for something that we need to be reminded about constantly: we all need to exercise! But, before we panic about this, he reminds us 3 hours of exercise a week isn't all that much effort for all the goodies we get in return. We'll be slimmer, less likely to develop heart disease, cancer or diabetes, feel less depressed and the cherry on the cake - we'll all live longer! Sign me up please!


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