I love having people reach out to me for Guest Blogging. I am a big advocate of it but I also want it to be a quality blog for my followers. Today, David reached out to me regarding “Four Diseases You Can Prevent with Regular Exercise.” Now, I know most of you exercise but I think it is always a good reminder for us. Check it out today. ~Coach Jen Rulon 

We all know that exercise is critical for losing weight and getting in shape, but many are oblivious to what else it provides.

A growing number of studies have looked into the effect of regular exercise on your body and revealed that’s key in the prevention of a host of chronic diseases such as heart trouble, obesity, bone issues, cancer, etc.

Is that enough to get you off the couch and on the way to the gym?

No? Okay then.

Get inspired to spend more time in the gym—or start exercising for the very first time—by delving into the many ways that working out can benefit your body, mind, and soul.

Sounds great?

Let’s roll it out.

Prevent Obesity

Agree or disagree, obesity should be considered a disease. It’s, in fact, an affliction that’s taking a toll on public health and well being.

Being obese means that you have a body mass index of 30 or higher. This makes you more likely to develop serious health issues including:

  • Heart disease.
  • High blood pressure.
  • Sleep apnea.
  • Gallbladder disease.
  • Certain cancers.

Unlike other diseases on this list, managing obesity isn’t complicated. In most cases, all you need to do is to take up exercise (along with building healthier eating habits, of course).

Again, don’t take my word for it.

According to research, losing about 5 to 7 percent of your body weight may reduce your risk of type II diabetes by 58 percent. Not only that, another research reported that often exercising also improves glucose metabolism and insulin sensitivity.

Better Cardiovascular Function

Worried about heart issues? Hoping to prevent hypertension?

Exercise can help.

Regular exercise helps reduce the risk of heart disease by accomplishing the following:

  • Reduce blood pressure
  • Increase good cholesterol HDL levels
  • Lower bad cholesterol LDL levels
  • Boost blood flow
  • Increase the heart’s working capacity.

What about the research?

A study published in Circulation revealed that cardio workouts, such as running, cycling, or swimming, have drastic benefits on both blood pressure and hypertension in affected patients.

What’s more?

Research out of the Lawrence Berkley National Laboratory, Life Science Division at Berkley, revealed that cardio training reduces risks for high blood pressure, high cholesterol, and diabetes—the primary risk factors for heart disease.

How much should you exercise, according to the American Heart Association?

No more than 160-minutes of cardio activity per week. That’s plenty to keep your blood pressure within the healthy range.

Prevent Bone Health Decline

“Use it or lost it” we’ve all heard of this adage, and it applies well to bones.

You lose, on average, 1 percent of bone density per year after reaching 35. This results in many health issues, especially osteoporosis and arthritis.

Osteoporosis, in case you aren’t paying attention, is a serious health problem that afflicts about 10 million people in the US alone, and another 34 million have low bone mass and prone to the condition, according to the National Institute of Health.

The condition manifests as weak and easily broken bones, particularly in the hips, wrists, spine, and shoulders.

Again, regular exercise has been shown to have a massive impact on the prevention of this condition. Putting stress on your bones—whether by running, resistance training, playing football, or swimming—stimulates the growth of new bone.

Science agrees. After assessing bones’ density of 200 regular runners and comparing them to those of sedentary subjects, researchers found that the runners’ group enjoyed a much healthier bone density than the couch-potato group.

The research published in the European Journal of Applied Physiology has also revealed that long-distance athletes—think half marathon and marathon runners—had better bone density than shorter distance runners.

Exercise Away Cancer

Of course, exercise doesn’t cure cancer, but there’s plenty of proof that it helps prevent the risks of certain cancers.

Let me unpack this.

A review of 170 epidemiological studies reported in the Journal of Nutrition found that regular exercise reduces the risks for cancers, including some of the most dreaded ones, like those of the colon, breast, and lung.

One good example is colon cancer. According to study out of the Public Health Sciences Division, subjects who did cardio training for over one hour six times a week significantly reduced the cellular spread patterns in the colon associated with cancer.

Regular exercise—along with quitting smoking—may reduce your risks of many cancers, according to the Center for Disease Control and Prevention. It can also help reduce the risk of recurrence by a significant margin.

What’s more?

According to the Canadian Cancer Society, about 30 percent of all cancers can be avoided by engaging in more exercise, eating healthier, and keeping a healthy weight.

Another review reported strong evidence that regular exercise reduces the risk of colon cancer by about 24 percent in men.

That’s not the whole story.

Another research reported that regular gym time might help afflicted patients better manage and lessen the side effects of treatments, especially nausea and fatigue.


Starting an exercise routine is easier said than done. But the payoffs are worth it, especially if you’re serious about leading a more fulfilling, healthier, and happier life.

And things get a lot easier once you get started and build the exercise habit. The rest is just details. I can assure you, my friend.

It might take you some time—and a few ups and downs there and there—but find an exercise program you like—then sticking to it—can make all the difference—both in the short-term or later in your life.

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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