Even more reasons to exercise

Most of us probably hit the gym because we want to look good. But according to a health studies review published in the International Journal of Clinical Practice, regular exercise can reduce your risk of developing dozens of physical conditions and mental health issues

Skin
Physical activity doesn't just give your skin a healthy glow — it cleanses you from the inside, can reduce inflammatory responses such as eczema, and may even cut your risk of skin cancer, according to a study on mice at Rutgers University.

"Movement is nature's filter — it cleans, renews and energises," says Karen Fischer, author of The Healthy Skin Diet (available from Amazon). "You only need to briefly sweat to improve your skin health – a 15-minute minimum per day. Perspiration contains lysozyme, an enzyme that fights bacteria and flushes the nasty microbes from the surface of your skin." Try activities such as power walking, running, cycling and swimming.

Immunity
If you're fit and exercise regularly, you're less likely to catch bugs or suffer colds in the winter months – or if you do, the infection will be less severe, according to researchers at the Appalachian State University and the University of North Carolina.

Those who exercised five or more days a week benefited most. It makes sense to Julie Rennie, author of The Metabolic Clock (Rockpool Publishing, $24.99). "The immune system has no pump or beat of its own and so needs movement to activate it and circulate the toxins," she explains. "Moving your body primes the pump."

Bones
Regular activity helps maintain bone health and stimulate new growth, says chiropractor Adam Meredith. "The more mechanical stress on the bone, the greater the results, so big compound weight-lifting exercises such as squats and dead lifts are great, as well as weight-bearing exercises like running, jumping and going up and down stairs." A US study found that long-time runners had increased bone mass, less physical disability and lived significantly longer.

Breasts
Although we don't know exactly what causes breast cancer, data from the Nurses' Health Study II found that women who exercise regularly between the ages of 12 and 35 have a significantly lower risk of breast cancer before menopause, compared to young women who are less active. It's about your total activity, say researchers — the equivalent of running about 3.25 hours per week or walking around 13 hours per week.

For post-menopausal women, four hours of exercise per week will apparently slash your risk. Apart from boosting the immune system's defences against cancer, it's believed exercise reduces a woman's exposure to oestrogen, which plays a role in breast cancer development.

For the full story, see the March issue of Good Health. Subscribe to 12 issues of Good Health for $59.95 and receive two free cookbooks —The 21-Day Diet Planner and After Work Healthy.