Sedentary lifestyle is lifestyle with no or lacking physical activity. The meaning of sedentary is what we used to say as sitting only lifestyle. Sit in car to work place, sit in front of computer at work, sit on the couch just watching TV…sitting throughout the day. In other words, lifestyle of without exercise. Whereas exercise is a proven life extender. Thousands of clinical trials have documented the benefits of a regular exercise program. It is effective in preventing obesity, depression, and also maintain flexibility of muscle and joints, improve stamina and even more independence late in life. Exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

People with type 2 diabetes and obesity face an increased risk for heart disease. Now a preliminary study suggests that regular exercise—even without a change in diet—might be a big help.

Researchers did MRI body scans on 12 adults with type 2 diabetes. The images revealed fat buildups in and around critical organs, including the heart and liver. The participants then exercised regularly for between three-and-a-half and six hours a week for six months. And did a hiking trip. Followed up by another MRI scan. Which showed an impressive difference: fat around the subjects’ hearts decreased by 37 percent. Liver and abdominal fat were down, too. The findings published in the journal Radiology. Exercise and Type 2 Diabetes Mellitus: Changes in Tissue-Specific Fat Distribution and Cardiac Function. (Jacqueline Jonker et al),

The study provides visual evidence behind the observations that exercise reduces the risk of heart disease and improves metabolic function in diabetics. Even before the patients get the further benefits of a good diet.

Proven Benefits of Exercise

Exercise has been shown to increase life span by an average of one to four years for people who engage in moderate to difficult exercise routines. Better yet, those additional years will be healthful years because exercise benefits the heart, lungs, and muscles.1 Even moderate levels of exercise have been documented to stave off many dreaded diseases of aging. Walking briskly for 3 hours per week reduces one’s chances of developing many chronic health problems.2 Exercise may also alleviate depression and enhance self-image and quality of life.3

Exercise has been proven to improve the quality of life in people disabled by diabetes or stroke. Regular exercise can improve blood glucose control, delay or prevent type 2 diabetes, offset age-associated increases in inflammatory cytokines, and reduce cardiovascular risk, diabetes-related mortality, and depression.4
Routine exercise contributes to thicker and stronger bones.5 Studies of postmenopausal women have shown that exercise produces increased mineral density of bone at the hip and femoral sites, areas with particularly high fracture rates in older people.6 Older adults with knee osteoarthritis showed improved balance following an exercise regimen of weight training and aerobics.7
Regular exercise in the childhood and teen years can help ensure healthy bone late in life. Pregnant women can positively influence the size of their infant by means of exercise.8

1. (Jonker JT et al 2006; Franco OH et al 2005).

2 (Chakravarthy MV et al 2002.

3. (Elavsky S et al 2005; Schechtman KB et al 2001).

4. (Goldney RD et al 2004; Vitartaite A et al 2004; Babyak M et al 2000; Suh MR et al 2002; Church TS et al 2004; Short KR et al 2003; American Diabetes Association 2003; McFarlin BK et al 2004).

5 (Martini FH 1995).

6  (Cussler EC et al 2005; Kerr D et al 2001).

7. (Messier SP et al 2000).

8. (Clapp JF III 2003).

Summary of the benefits of exercise:

  • Reduce the risk of premature death
  • Reduce the risk of developing and/or dying from heart disease
  • Reduce high blood pressure or the risk of developing high blood pressure
  • Reduce high cholesterol or the risk of developing high cholesterol
  • Reduce the risk of developing colon cancer and breast cancer
  • Reduce the risk of developing diabetes
  • Reduce or maintain body weight or body fat
  • Build and maintain healthy muscles, bones, and joints
  • Reduce depression and anxiety
  • Improve psychological well-being
  • Enhanced work, recreation, and sport performance


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