Globally, physical inactivity is alarmingly prevalent, with nearly 1.8 billion adults failing to meet recommended activity levels. This trend highlighted by the World Health Organization (WHO), not only raises concerns about chronic diseases like heart attacks and diabetes but also impacts global health significantly.
Nigeria for example has about 11.2 million Nigerians (1 out of every 17 adults) living with either heart attack or diabetes. That is about 5.77% per cent of the population according to the National Library of Medicine
Regular physical activity is crucial for reducing these risks and improving overall well-being. Here are five highly recommended exercises to help prevent heart attacks and diabetes:
- Simple walking: Allocate 150 minutes per week to brisk walking. This moderate-intensity exercise not only reduces the risk of heart disease but also enhances insulin sensitivity, crucial in managing diabetes.
- Cycling: Incorporate cycling into your routine for at least 150 minutes per week. Cycling is a vigorous-intensity activity that improves cardiovascular health and helps maintain healthy blood sugar levels.
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- Swimming: Engage in vigorous swimming sessions totalling 75 minutes per week. Swimming is excellent for cardiovascular fitness and effective in managing blood glucose levels.
- Strength training: Include resistance exercises such as weightlifting or bodyweight workouts at least twice a week. These exercises build muscle mass, which not only boosts metabolism but also reduces the risk of developing type 2 diabetes.
- Yoga: Regular practice of yoga or Pilates improves flexibility, reduces stress, and supports overall heart health. These activities also contribute to better blood circulation and relaxation.
By integrating these exercises into your weekly routine, you can significantly lower your risk of heart attack and diabetes while enhancing your overall health and quality of life. Embrace physical activity as a cornerstone of a healthier lifestyle and enjoy the benefits of a more active and vibrant future.
