At the same time, the WHO continues to insist on 150-300 minutes of cardio activity and two strength training sessions per week. And scientific studies consistently show that physical exercises save from dangerous pathologies, prolong life and help improve its quality in case of serious health problems.

Blood pressure is considered elevated according to indicators of 140 to 90 mm Hg. Art. If the tonometer gives such values ​​on two separate days, the diagnosis of "hypertension" is made.

However, if you choose the right intensity of training, training not only does not harm, but can stop the progress of the disease and turn the pathological processes back.

Almost any training has a beneficial effect on blood pressure, regardless of the regime, intensity, frequency of training, as well as the gender and age of a person. But at the same time, cardio works a little better than strength training.

At the same time, the reduction of systolic and diastolic blood pressure by only 2 mm Hg. Art. reduces the risk of stroke by 14% and 17%, respectively, and coronary heart disease - by 9 and 6%.

With a mild degree of hypertension, it is recommended to perform a combination of aerobic and strength exercises:

Any exercises are prohibited only in really dangerous conditions, such as:

With type 2 diabetes, people may be afraid of physical activity because of the risk of hypoglycemia. Since the increased loads lower the blood sugar level, you can not calculate and reach this state right in the middle of the class.

An analysis of 12 scientific papers found that cardio is slightly more effective than strength training in lowering blood sugar, and a review of 37 studies found that the best health results can be obtained by combining aerobic and strength training.

Because vigorous exercise causes shortness of breath, people with asthma may fear the familiar discomfort, avoid exercise, and even feel disgusted.

Another review found that exercise has a positive effect on the quality of life, helps to tolerate physical activity better and has a beneficial effect on the condition of the lungs.

And in one experiment, six months of cardio and strength training three times a week improved asthma control by 23% and reduced labored breathing by 30%.

In a meta-analysis of 39 scientific papers, it was noted that strength training and series of movements aimed at developing coordination and stabilizing the lower back are most effective for chronic back pain.

There is also a study in which eight weeks of such training significantly strengthened the lumbar extensors and reduced pain levels.

In addition, exercise can help even with a herniated disc, one of the most common causes of back problems. A hernia disrupts the normal curvature of the lower back, weakens and tightens the muscles, causes instability of the sacroiliac joint. And all this is accompanied by severe pain.

The list of movements included the usual exercises with the weight of your body: simultaneous lifting of the opposite arm and leg of the crab, gluteal bridge, lifting of arms and legs lying on the stomach, lunges and other elements.

After four weeks of training, the participants felt much less pain. And they also became better at performing common household tasks, such as climbing stairs or standing up from a lying position.

If the condition allows, you can do soft and smooth exercises to relieve the pain, such as tilting the pelvis back while lying on the back or contracting the gluteal muscles without moving.

Arthritis, or osteoarthritis, is a disease in which the cartilage that covers the bones of the joint and prevents them from rubbing against each other thins and breaks down. As a result, the joint swells, hurts and moves worse.

At the same time, suitable exercises not only protect against further destruction of the cartilage, but also help relieve painful sensations, increase the range of motion, and the functionality of the diseased joint.

A review of studies on osteoarthritis of the hip and knee found that exercise reduced pain and improved function in the affected joints by an average of 6%, and increased patients' self-confidence and self-efficacy.

A review of eight studies also concluded that strength training is the most effective pain reliever, at least in the short term. However, here the scientists noted that there will also be benefits from aerobic movements.

A survey of 662 cancer patients from Philadelphia hospitals found that most (71%) had decreased their level of physical activity after diagnosis.

An analysis of 10 studies found that strength and cardio training help fight fatigue, pain, insomnia and shortness of breath.

Two more reviews of scientific works confirmed that classes help overcome weakness, improve physical fitness and quality of life. The participants in these studies were women with breast cancer and men with prostate cancer.

Since some types of oncological diseases require increased caution during physical activity, the specific training regime and intensity should be chosen together with the doctor, especially if you have:

Meanwhile, research shows that physical activity is an effective method of combating this mental disorder.

Scientists still do not know what the positive effect of exercise is. Potential mechanisms include:

Regarding the type of training and the volume of the load, research data is contradictory. For example, a meta-analysis of 25 scientific papers concluded that moderate-to-vigorous aerobic exercise works best.

The authors of two other reviews concluded that the greatest effect is provided by light cardio in combination with strength training and stretching.

It is clear that even 30-40 minutes of regular physical activity may seem like an impossible task for a depressed person with no experience of sports activity.

Therefore, to begin with, you can introduce three classes per week for 20 minutes. Choose an activity that brings pleasure and work at a moderate intensity, so that the heart rate remains within 60-80% of the maximum heart rate - this is enough to reduce the symptoms of depression.