Two studies reveal the source of chronic disease and an effective natural treatment

Many of the most pressing societal health crises are caused by chronic diseases such as diabetes, depression, cardiovascular disease and osteoporosis, among others.

In this article we examine the extensive and important evidence gathered in two major studies into the impact of physical activity on health and chronic conditions.

Their findings paint a strikingly clear picture of the power of regular physical activity and the serious consequences of a sedentary lifestyle.

Hundreds of studies, two major meta-analyses, one conclusion

Two studies gathered a wealth of previous research on the impact of physical activity. They approached the topic from different angles. One examined the health effects of sedentary behavior—a life with little to no physical activity. The other analyzed the evidence that exercise is a treatment for a broad spectrum of chronic diseases.

The conclusions of both studies present a compelling and clear argument for the necessity of physical activity, not only for the health of the individual, but also for the future of humanity. Consider these conclusive statements from the studies on sedentary behavior and physical activity as a treatment, respectively:

“The vast evidence herein clearly establishes that physical inactivity affects nearly every cell, organ, and system in the body, leading to sedentary dysfunction and accelerated death. The vast multifactorial nature of dysfunction caused by sedentary behavior means that just as food and reproduction remain requirements for sustained human existence, physical activity is also a requirement for maximizing health and longevity. The only valid scientific therapeutic approach to fully address sedentary dysfunction is primary prevention with physical activity itself.”¹

“In the medical world, it is common practice to prescribe the evidence-based treatment that is known to be most effective and has the least side effects or risks. The evidence suggests that in selected cases exercise therapy is as effective as medical treatment and in special situations more effective or enhances its effect. The accumulated knowledge is now so extensive that it must be implemented.”²

Short content

Two reviews of studies on the effects of sedentary behavior and physical activity concluded that physical activity is essential for good health and can serve as a treatment for many chronic conditions associated with sedentary behavior.

Chronic diseases, sedentary life and physical activity

Below we discuss some specific diseases and conditions that these studies suggest can be caused by a sedentary lifestyle and treated with exercise.

Tension

Fifteen percent of adults will experience an anxiety disorder at some point in their lives.

Anxiety disorders are associated with reduced quality of life and an increased risk of chronic health problems (including osteoporosis) and death.

An Australian study found that participants who reported no activity at all were 2.1 times more likely to develop anxiety disorders than participants who exercised vigorously for more than 3 hours per week.

A 2010 meta-analysis looked at 40 studies and concluded that physical exercise reduced anxiety symptoms in people with chronic illnesses²

Tension

Stress is a common occurrence in everyday life.

Repeated or traumatic stress can be a precipitating factor for diseases of the central nervous system and organs.

People who experience consistently high levels of stress often cope with it through unhealthy mechanisms such as poor quality diet, avoidance of exercise, tobacco use or alcohol consumption. These behaviors have serious health consequences, including an increased risk of osteoporosis.

Research has shown that aerobic exercise in particular helps to relieve stress²

Dementia

About 3% of people between the ages of 65 and 74 have dementia, and a sobering 47% of people over the age of 85 have some form of dementia.

A study of twins shows that poor physical condition is a risk factor for early-onset dementia.¹

A 2010 meta-analysis looking at the results of 24 studies concluded that physical activity prevents vascular dementia²

Research has shown that moderate and high levels of physical activity are associated with a significantly lower risk of Alzheimer’s disease and all forms of dementia.²

One study found that for every 10 blocks that female participants over 65 walked each day, there was a 13% decrease in cognitive decline.²

As cognitive function declines, so does the ability to live a bone-healthy lifestyle. We need a fully functioning brain to make the choices and take the actions that take care of our bones and our overall health.

Hypertension

Hypertension (high blood pressure) is a major risk factor for cardiovascular diseases such as stroke, acute myocardial infarction, heart failure and sudden death.

Several studies have shown that exercise has a positive effect on blood pressure in participants with and without hypertension.²

One 2013 meta-analysis included 23 aerobic training studies in previously sedentary older adults. The studies, which included a total of 1,226 older subjects, found robust statistically significant positive effects on blood pressure in older exercisers compared with control groups.²

Chronic obstructive pulmonary disease (COPD)

Chronic obstructive pulmonary disease (COPD) is a chronic disease characterized by an irreversible decline in lung function.

COPD often creates a vicious circle where the decline in physical capacity, shortness of breath, anxiety and social isolation lead to a reduction in physical activity, which worsens the condition. Rehabilitation can break this circle by introducing physical training, psychological support and building a community among people with COPD.”

Eleven randomized controlled trials with 331 participants and two previous systematic reviews found similar improvements in quality of life, walking distance and exercise capacity in response to exercise interventions. The researchers recommend including resistance training in COPD rehabilitation, along with endurance training.

Any loss of range of motion limits your ability to build bone. Weight-bearing exercises stimulate the formation of new bone, keeping the bone remodeling process active and healthy.

Sarcopenia

Sarcopenia is a condition in which there is a loss of muscle, which in turn causes a loss of strength

Inactivity is linked to decreased muscle loss. Without use, muscles atrophy.

In one study, sedentary people reached muscle weakness 24 years earlier than weightlifters, demonstrating the loss of functional life years that can result from sedentary behavior.²

Sarcopenia is a major contributing factor to osteoporosis. Muscle loss leads to bone loss, as according to Wolff’s law, muscle stimulates bone formation.

Cancer

The evidence collected shows that a physically active lifestyle protects against the development of colon cancer, breast cancer, uterine cancer and prostate cancer.²

Research has shown that participants who were physically active after being diagnosed with breast or colon cancer had a statistically higher chance of survival compared to participants who were physically inactive.²

Short content

Chronic conditions such as anxiety, stress, dementia, hypertension, chronic obstructive pulmonary disease (COPD) and sarcopenia are all associated with a sedentary lifestyle and can be treated with physical activity.

Osteoporosis, sedentary life and physical activity

These studies also spoke to the direct link between physical activity and bone formation. As Wolff’s law describes, bone tissue changes in relation to how muscles are used. When you regularly perform weight-bearing exercises, that use stimulates the formation of new bone to support those activities.

A study of pre- and postmenopausal women found that sedentary participants lost bone from the lumbar spine and femoral neck at a rate of about 1% per year. The study authors concluded that sedentary behavior is a contributing factor to aging-related bone loss.¹

In addition to healthier and stronger bones, physical training also increases muscle strength, which improves balance and reduces the risk of falls and possible bone fractures.

Short content

Sedentary lifestyle leads to bone loss. Physical activity stimulates bone formation. Exercise also increases muscle strength, which reduces the risk of falls by improving balance and strength.

Sedentary life becomes more dangerous with age

A study published in the journal Frontiers in Nutrition followed 118 healthy older participants as they underwent five, seven, 10, and 14 days of bed rest.

The authors of the study noted that young adults and older adults responded differently to the sedentary behavior of bed rest. Older adults lost muscle mass faster than younger adults. The study shows how older adults are more susceptible to the harmful effects of sedentary behavior than younger people.³

Just as exercise stimulates physiological processes that increase strength and well-being, sedentarism initiates physical changes that make us weaker and more susceptible to chronic conditions, including osteoporosis. This fact makes exercise even more important as we age.

Short content

A study published in the journal Frontiers in Nutrition found that healthy older adults who undergo periods of bed rest lose muscle mass faster than younger adults. This highlights the fact that exercise becomes even more important as we age, as the effects of sedentary behavior kick in more quickly.

What this means for you

Being sedentary is a clear and direct threat to your bones, your well-being, and your life. The answer is physical activity—and there are countless ways to get and stay active.

The Save Institute created SaveTrainer to help you access and navigate the many options available to keep you active. Our digital video workout platform is designed to help you discover new ways to exercise easily and safely. You can use it to create a variety of fun home workouts, from yoga sessions to aerobic routines to resistance training. SaveTrainer has what you need to build your bones and extend your life.

Every day is a new opportunity to get active and reap the extensive health benefits of bone-strengthening exercise.

References

¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/

² https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12581

³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8371327/