WE have so far looked at the role of exercise in reducing the risk of developing heart disease, stroke, hypertension, and diabetes. Today, we turn our attention to exercise’s role in reducing the risks associated with osteoporosis, osteoarthritis, back pain, and cancer.

Osteoporosis and osteoarthritis are two significant illnesses whose onset can be attributed to a lack of physical activity and exercise.

OSTEOARTHRITIS

With osteoarthritis, also called degenerative joint disease, mechanical joint stress or trauma to the joints may result in erosion of cartilage attached to these joints. Continued erosion of this cartilage can eventually cause bone to start rubbing against bone in the joint, and bone spurs may result.

Osteoarthritis occurs much more frequently among obese individuals. Exercising to avoid obesity will go a far away in helping one to avoid osteoarthritis.

OSTEOPOROSIS

Osteoporosis is where the strength of the bone is compromised because the density of the bones is greatly reduced and, as a result, it becomes much easier for bones to become fractured. Studies have shown that being physically inactive decreases skeletal bone mass and density. Osteoporosis cannot be cured, but its progression can be slowed or reversed by consistently doing moderate weight training and other weight-bearing exercises.

CANCER

Cancer usually refers to the growth and spread of abnormal cells in various parts of the body. Two-thirds of all cancers are preventable and many cancer-related deaths are connected to lack of physical activity or exercise. The number of reported cases of cancer has increased globally, and the same is true for Jamaica. Cancer of the colon and rectum, breast cancer, and cancer of the pancreas all have physical inactivity and obesity among risk factors for developing them. In the case of colon cancer, studies have yielded documented evidence of an inverse relationship between physical activity and colon cancer. Put simply, as a person’s level of physical activity increases, the occurrence or possibility of them contracting colon cancer trends downward.

LOWER BACK PAIN

Now, here is another prevalent affliction for many adults. Lower back pain affects approximately four out of every five people during their adult lives, and can often escalate to chronic back pain. Among the causes are incorrect form when lifting heavy objects, being overweight, being unfit, poor posture when sitting or standing, and postural muscles that are tight or weak.

Good and proper body mechanics is difficult to achieve if certain muscles that affect the spine are weak or inflexible. The abdominals, for example, are also a part of your core and are equally important to spinal muscles in maintaining posture as they provide counter support for each other. Hence crunches, sit-ups, leg lifts, and other abdominal strengthening exercises contribute to preventing back problems. Other back-strengthening exercises, such as hyperextensions, regular (bent-knee) dead lifts and stiff-leg dead lifts, will assist in strengthening back and hamstring muscles. Meanwhile, consistent stretching of hamstrings, spinal extensors and hip flexors will decrease tightness in these areas and help to ward off back pain.

Do not underestimate the value of exercise in controlling obesity, maintaining bone and joint health, and maintaining healthy cells in your body to avoid some illnesses.