Tags: exercise | best | health | happiness | diet

Exercise: The Single Best Thing You Can Do

Exercise: The Single Best Thing You Can Do

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Monday, 21 November 2016 08:52 AM

On the occasion of the Extreme Medical Expo, which kicked off in Scotland November 18 and runs through the 21st, Relaxnews spoke to one of the event's speakers, doctor and endurance runner Dr. Andrew Murray.

Here Dr. Murray offers his professional and personal advice on how we can all eat better and train safer and smarter for improved health and happiness.

As a doctor why would you recommend we all try to incorporate more exercise into our lives?

I say this as a doctor and a father, exercise is the single best thing you can do for your own health, and that you can encourage your family to do for their health.

Exercise gives you on average seven years of extra life, helps combat 40 different chronic diseases, cutting the risk of diseases such as type 2 diabetes by up to 40 percent, cardiovascular disease by up to 35 percent, depression and dementia by up to 30 perfect, and the risk of cancers such as colon and breast. It even helps improves kids' school results. Some might say you risk injury, and, yes, you might get a few blisters, but it's worth it.

You're an endurance runner, but endurance training obviously isn't for everyone! How much exercise do you recommend people actually aim for each week?

Aiming for 30 minutes a day will get you that extra 7 years I mentioned earlier. But the more you do, of course the bigger the benefits. But to make it easier it doesn't even have to be a 30-minute run or 30 minutes in the gym -- take the stairs, walk instead of taking the car, the main thing is just keep moving.

Are there any sports or exercises that you particularly recommend for good health?

Walking is great, so sit less and walk more, and then feel free to do more sports on top. Even just taking the stairs will get those happy hormones going. All sports are good so just choose which you like.

What about nutrition? There are so many diet trends and beliefs around it can be confusing to figure out exactly what is a 'healthy diet'. What are you top tips for people to follow daily in order to improve health?

Don't believe a lot of the stuff on the internet -- people are trying to sell you things. You don't need lots of fancy supplements, just eat real food. Vegetables, fruit, nuts, an occasional treat -- keep it balanced. If it sounds too good to be true, it probably is.

Any big food no-nos, things you think people should avoid in their diet?

There is never anything I would say you should never eat, but I would limit processed foods. Reasonable choices consistently will offer good health and happiness.

Other than diet and exercise, what other factors influence our health and how can we improve them?

Alcohol, smoking, diet, exercise are the four main areas where you can make small changes that really make the difference, and I see it in my own patients who tell me "I cut out soda and naturally lost weight" or "my mood feels better."

As well as these four areas, fresh air, nature, laughter, water, sleep, and some relaxation time without electronic devices are all the best doctors you can have for improving physical, mental and emotional wellbeing.

And finally, any other advice on what we can all do for better health and wellbeing?

Change can be daunting but try and get over the first few days and you'll not only start to feel better but you'll also start to enjoy it. Find something that you're happy to change and then try and do it with a friend for some extra support.

© AFP/Relaxnews 2019

   
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On the occasion of the Extreme Medical Expo, which kicked off in Scotland November 18 and runs through the 21st, Relaxnews spoke to one of the event's speakers, doctor and endurance runner Dr. Andrew Murray. Here Dr. Murray offers his professional and personal advice on how...
exercise, best, health, happiness, diet
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2016-52-21
Monday, 21 November 2016 08:52 AM
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