Τα οφέλη της συχνής φυσικής δραστηριότητας και της άσκησης στην υγεία

[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”2″ content_align=”left” style_type=”default” sep_color=””] Τα οφέλη της συχνής φυσικής δραστηριότητας και της άσκησης στην υγεία [/fusion_title][fusion_text] Τα οφέλη της συχνής φυσικής δραστηριότητας και της άσκησης στην υγεία είναι πάρα πολλά. Όσο περισσότερες έρευνες δημοσιεύονται, οι οποίες εξετάζουν αυτή τη σχέση άσκησης και υγείας, τόσο περισσότερες είναι οι αποδείξεις ότι η άσκηση είναι το καλύτερο φάρμακο για την υγεία του οργανισμού. Σύμφωνα λοιπόν με εργαστηριακές και μεγάλης κλίμακας επιδημιολογικές μελέτες, μερικά από τα πιο σημαντικά οφέλη της άσκησης στην υγεία είναι τα ακόλουθα: 1) Μειώνει την ολική χοληστερόλη ορού και τα τριγλυκερίδια. 2) Αυξάνει την λιποπρωτεΐνη υψηλής πυκνότητας (HDL) ή αλλιώς καλή χοληστερόλη. 3) Μειώνει την πιθανότητα ανάπτυξης υψηλής αρτηριακής πίεσης. 4) Βοηθά στην μείωση της αρτηριακής πίεσης σε άτομα που ήδη έχουν υπέρταση 5) Μειώνει τον κίνδυνο ανάπτυξης καρδιαγγειακών παθήσεων συμπεριλαμβανομένης  της νόσου     στεφανιαίας αρτηρίας και της περιφερειακής αρτηριακής νόσου. 6) Μειώνει τον κίνδυνο εγκεφαλικού επεισοδίου. 7) Μειώνει τον κίνδυνο για δεύτερη καρδιακή προσβολή σε άτομα που έχουν ήδη υποστεί μία. 8) Μειώνει τον κίνδυνο εμφάνισης Διαβήτη τύπου 2. 9) Μειώνει τον κίνδυνο ανάπτυξης καρκίνου του παχέος εντέρου. 10) Βοηθά στην καταπολέμηση πόνων της μέσης (οσφυϊκής μοίρας της σπονδυλικής στήλης) 11) Βοηθά στην διατήρηση του βάρους. 12) Μειώνει τα αισθήματα άγχους και την κατάθλιψη. 13) Βοηθά σημαντικά στο χτίσιμο υγιών οστών και είναι ο μόνος τρόπος διατήρησης της        οστικής πυκνότητας, ειδικά σε άτομα με οστεοπόρωση. 14) Βοηθά στη διατήρηση της δύναμης και ισορροπίας, και στην κινητικότητα των αρθρώσεων. 15) Μειώνει την αίσθηση κόπωσης και τα πεσίματα σε μεγάλες ηλικίες Πηγές: *Feskanich D, Willett W, Colditz G. 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Atlanta, GA: U.S. Department of Health and Human Services, Public Health Service, CDC, National Center for Chronic Disease Prevention and Health Promotion; 1996. * Wenger NK, Froelicher ES, Smith LK, et al. Cardiac rehabilitation as secondary prevention. Agency for Health Care Policy and Research and National Heart, Lung, and Blood Institute. Clin Pract Guidel Quick Ref Guide Clin. 1995 * Lee IM, Rexrode KM, Cook NR, Manson JE, Buring JE. Physical activity and coronary heart disease in women: is “no pain, no gain” passe? JAMA. 2001 * Manson JE, Greenland P, LaCroix AZ, et al. Walking compared with vigorous exercise for the prevention of cardiovascular events in women. N Engl J Med. 2002 * Paffenbarger RS,Jr, Hyde RT, Wing AL, Lee IM, Jung DL, Kampert JB. The association of changes in physical-activity level and other lifestyle characteristics with mortality among men. N Engl J Med. 1993 * Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity in relation to coronary heart disease in men. JAMA. 2002;288(16):1994–2000. * Yu S, Yarnell JW, Sweetnam PM, Murray L, Caerphilly study. What level of physical activity protects against premature cardiovascular death? The Caerphilly study. Heart. 2003 * Blair SN, Kohl HW,3rd, Barlow CE, Paffenbarger RS,Jr, Gibbons LW, Macera CA. Changes in physical fitness and all-cause mortality. A prospective study of healthy and unhealthy men. JAMA. 1995 * Blair SN, Kohl HW,3rd, Paffenbarger RS,Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989; * Kodama S, Saito K, Tanaka S, et al. Cardiorespiratory fitness as a quantitative predictor of allcause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA. 2009 * Sesso HD, Paffenbarger RS,Jr, Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation. 2000 * Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007 *Fuchs RK, Snow CM, Jumping Improves femoral neck bone mass in children. Med Sci Sports Exerc 31:S83, 1999 *Winters KM, Snow CM. Defraining reverses positive elects of exercise on the musculoskeletal system in premenopausal women. J Bone Miner Res, 2000 *Shaw JM, Snow C. Weighted vest exercise improves indices of fall risk in older women, J Gerontol A Biol Sci Med Sci, 1998 *Bassey EJ, Rothwell MC, Littlewood JJ, Pye DW. Pre- and postmenopausal women have different bone mineral density responses to the same high- impact exercise. J Bone Miner Res, 1998 *Snow CM, Shaw JM, Winters KM, Witzke KA Long term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci, 2000 *Bassey EJ, Fiatarone MA, O’Neill EP, et al. Leg extenson power and functional performance in very old men and women. Clin Sci, 1992 *Jozsi AC, Campbwll WW, Joseph L, et al. Changes in power with resistance training in older and younger men and women. J Gerontol A Biol Sci Med Sci, 1999 *Videman T, Sarna S, Crites-Battie M, et al. The long term elects of physicalloading and exercise lifestyles on back-related symptoms, disability, and spinal pathology among men. 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