Do you want to live longer? Do you want to reduce your chances of developing diseases like cancer, diabetes or obesity? If so, read through this presentation which will outline the science behind the benefits of exercise.

1. The Benefits of Exercise
In this presentation we will delve into the many health
benefits associated with exercise.
This presentation will
cover how regular
exercise can:
• Lower risk of cancer
• Protect against stroke
• Decrease risk of
coronary heart
disease
• Reduce depression &
• Lower stress
How exercise can be used as an effective method of fighting fat, banishing obesity and regaining control of your
weight.

2. Inhis excellent book,
TheFoodRevolution,
JohnRobbins shines
light onresearchwhich
showedthat ‘60to 70
percentofcancerscan
be prevented by
staying physically
active.’
(Robbins2001–pp38)
Exercise can reduce incidences of cancer
In 2009 an Australian research team published a paper showing the
positive effects exercise exerts in the fight against cancer. The
research demonstrated that exercise, in conjunction with
established treatment methods, can positively support cancer
patients irrespective of what stage they are at in their treatment.
Since the publication of that seminal 2009 paper the benefits
accrued through supplementing exercise during cancer treatment
have been extensively reviewed.
A recent publication reported that of 140 such studies 75% showed
‘statistically significant and clinically relevant benefit through
exercise on a range of treatment-related side effects, physical,
functional, and psychosocial outcomes,’ (Maloney, et al. 2018).

3. The benefits are
out there.
You’ve just got
to go and get
them!
Exercise!
Ifyoudon’texercise
already,considerstarting
withsomethingeasy.Go
foragentle30minutejog
threetimesperweek.
• Monday:30minjog
• Wednesday:30minjog
• Friday:30minsjog

4. 3reason why
you should
regularly get
sweaty!
Because there are so many benefits associated with exercise I can’t
possibly discuss each one in as much depth as I would like. So I will
instead concentrate on just three benefits and assess how they can
dramatically improve quality of life.
The three benefits that I’ve selected were not randomly pulled from a
hat. They focus on the three most prevalent medical conditions that
currently plague theWest.Those medical conditions include:
1. Obesity
2. Stroke
3. Depression
But before we look at these three benefits in more detail, here is the full
range of benefits associated with regular exercise:

5. If you decide to implement an exercise regime as part of a move towards a healthier
lifestyle you stand a statistically greater chance of pocketing the following positives:
 Weight control
 Improved body composition
 Protection against coronary heart disease (CHD)
 Improved cardio-respiratory performance
 Protection against stroke
 Improved immune function
 Decreased depression
 Helps reduce anxiety
 Mitigates chronic stress
 Promotes a positive attitude
 Enforces self-efficacy
 Improves self-confidence and self body image
Wow! What a singularly impressive list of health benefits. Makes me want to slip on a
pair of sneeks and go out for a five mile run followed by a set of 500 kettlebell swings.
To think, each mile, each set of ten could be boosting my immune system and
protecting me against heart disease!

6. ‘Circuittrainingis...awayof
developingall-round fitness.
Decreasesinbodyfatandincreases
instrength, asassessedbytheone
repetition maximumeffort,and
maximumoxygenuptakehave
beenreportedasaresultofcircuit
training.’
A.W.S.Watson
PhysicalFitness&AthleticPerformance
ddd
Foranexcellentguideinto
thewonderfulworldof
circuittrainingtakealookat
theHungry4FitnessBookof
Circuits.

7. Exercise andWeight
Control
How exercise can be used as an effective method of fighting
fat, banishing obesity and regaining control of your weight.
‘Carrying excess body
fat is the number-one
risk factor for type 2
diabetes; up to 90%
of those who develop
the disease are
overweight.’
(Greger 2017 – How NotTo
Die – pp106)
How exercise can be used as an effective method of fighting fat, banishing obesity and regaining control of your
weight.

8. ‘People who are
overweight also are
highly likely to facea
hostofmedical
problems’ which
include ‘elevated
cholesterollevels .. .
glucoseintolerance .. .
type 2diabetes [and]
sleep apnea.’
(Campbell2005–TheChina
Study–pp137)
Weight Control
Obesity is now considered a global epidemic. Worldwide more than
1 billion people are believed to be either over weight, obese or
morbidly obese. By 2030, if current trends continue, it is predicted
that over a quarter of all people alive will be obese.
To account for this phenomenon many interesting theories have
been put forward – theories that range from mass misbehaving
microbiota to hormonal imbalances caused by chemical pesticides
and airborne pollution.
And whilst it would be unwise to dismiss these theories off-hand, as
it is yet unclear what role they play in the prevalence of obesity, the
one that maintains the most credibility is by far the simplest to
comprehend.

9. ‘Sixty-eight percentof
people die fromjust
three conditions that
involve fatty
degeneration:
cardiovasculardisease
(48%), cancer(22.4%),
anddiabetes (1.8%).
These deaths arethe
resultofeating habits
basedonignorance
andmisconceptions,’
(UdoErasmus–FatsThat
Heal,FatsThatKill–1993).
Today more people live a sedentary lifestyle than at another time
across all human history. According to a leading research article,
compared to just the previous generation, ‘we are spending
increasing amounts of time in environments that not only limit
physical activity but require prolonged sitting,’ (Sparling et al. 2010).
Habitual sedentary behaviour, that is, lounging in front of the TV or
using automation instead of walking or cycling, has been shown to
be a significant ‘risk factor for cardiometabolic disease and all-cause
mortality.’
By being more active, by taking the stairs instead of the elevator,
walking or cycling instead of gas guzzling, by introducing more
exercise into our lives we can work to keep our weight within a
healthy range thus significantly reducing our risk of succumbing to
the many diseases associated with obesity.

10. To reap the many
benefitsassociated
with exerciseyou
need only start with
30 minutes of light
to moderateactivity
4 days a week.
Hello.
Formoreideas ofhow
to getmoreexercise
in youlife followthe
link:
www.hungry4fitness.
co.uk

11. Protection against stroke
How exercise can reduce the incidences of stroke
How exercise can be used as an effective method of fighting fat, banishing obesity and regaining control of your
weight.
‘In about 90% of strokes,
blood flow to part of the
brain gets cut off,
depriving it of oxygen and
killing off the part fed by
the clogged artery.’ Of all
the known brain diseases
stroke is considered the
worse and in America
alone it accounts for
130,000 deaths each year.
(Greger 2017 – How NotTo
Die – pp42)

12. Did you know that
a healthy diet can
also ‘reduce stroke
risk by reducing
cholesterol and
blood pressure
while improving
blood flow and
antioxidant
capacity’?
(Greger2017–HowNotTo
Die–pp106)
Protection against stroke
Most people understand how serious a stroke can be but few
understand how they are caused. Otherwise known as acquired
brain injury (ABI), strokes are the result of the disruption of blood
supply to the brain cutting off oxygen to cells.
If cells are starved of oxygen, even for just a few seconds, they die –
in their millions and billions. The death of cells in the brain results in
damage to localised areas. This in turn can lead to loss of
neurological functions and memory impairment (Haslem et al 2018).
Simply put, strokes are devastating; they can impede motor
function, rob people of cognisance and, at their most severe, kill.

13. ‘Regular
physical
exercise
affords
protection
against
stroke.’
However, researchers have produced a substantial body of evidence
demonstrating ‘that regular physical exercise affords protection
against stroke,’ (Curtis 2000).
By improving the ratio of high-density lipoproteins to low-density
lipoproteins (commonly referred to as good and bad fats
respectively) exercise reduces the quantity of bad fat in the blood. It
is this bad fat that can clog up capillaries starving the brain and cells
of oxygen.
By following this simple logic, if we engage in regular exercise we
will, in turn, decrease bad fat and with it our susceptibility to
suffering from stroke.

14. Bybeing moreactive
andengaging in
regularexercise you
will significantly
reduceyourchances
ofsufferinga stroke.
For ideas of how to
structure an exercise
regime follow the link:
https://www.hungry4fitness.co.uk/p
ost/exercise-regime-the-benefits-
and-how-2-guide
Hello.

15. Decreased Depression
How exercise can reduce the severity of depressive episodes
and decrease
How exercise can be used as an effective method of fighting fat, banishing obesity and regaining control of your
weight.
One in four
people at
some point in
their life will
suffer from
depression.

16. 264 million
people are
currently
suffering from
depression
Decreased depression
One in four people at some point in their life will suffer from
depression. It’s been estimated that currently 264 million people are
currently suffering from this debilitating condition (WHO, 2020).
The misconception is that depression is a mild disorder brought on
by rainy days or a soppy film. In reality depression can be hugely
debilitating the symptoms of which can range from loss of
motivation, to low self-worth and even to suicide ideation.
Anyone who has suffered depression can attest to the inescapable
agony it induces.
How might depression be treated? How might the symptoms be
mitigated?

17. ‘The prevalence of
depression is higher
than for any other
mental illness, with
at least 20% of
people affected at
some point in their
lives.’
(Haslametal(2018)The
NewPsychologyofHealth)
Unsurprisingly there are many methods available. Only recently one
method has been called into question and has subsequently sparked
controversy. Electroconvulsive therapy (ECT) involves ‘passing
electric current through the patient’s brain to cause seizures or fits,’
(Easton, 2020 – BBC News – follow the link for the full article:
https://www.bbc.co.uk/news/uk-52900074).
Dr John Reed, of the University of East London, has spoken out
against this procedure damning it as dangerous, irresponsible and
unbecoming of modern medical practice.
Of course, there are other, less intrusive methods of treatment
available, methods that don’t put the patient at risk of ‘brain
damage’ (Easton 2020).

18. ‘In the areas of
depression,
people who
exercise
regularly are
generally less
depressed
than sedentary
people are.’
Exercise has been shown to offer a measure of relief. ‘In the areas of
depression, people who exercise regularly are generally less
depressed than sedentary people are,’ (Curtis 2000).
The way exercise achieves this is twofold. Firstly by ‘stimulating the
production of brain chemicals call endorphins’ exercise lifts mood
and promotes a sense of wellbeing.
Secondly, because it requires high focus exercise turns attention
outward – away from the constant negative and harmful
introspection that characterise depression, (Griffen and Tyrell 2003 –
p165).

19. ‘Exercise, it turns out,
has effects right down
to the subcellular level.
For example,
mitochondria—the
power plants inside
each cell in the body—
appear to be more
efficient at burning off
fatty fuel in active
people.’
(Harvard Health –
cited online: 2020)

20. When it comes
to getting more
active, it’s about
habit formation.
Once you
establish
exercise as a
daily habit it’ll no
longer feel like a
chore but a
necessity.
Exercise
Ok, you’ve read all about how keep fit keeps us healthy whilst also dramatically reducing the risk
of developing many diseases, the question I’m sure you’re now asking is: how do I get more
exercise in my life?
Because that question could be answered in numerous different ways, and to adequately cover so
nebulous a subject would require a further thirty slides, I’ve instead compiled a list of simple ideas
that you could use to incorporate exercise into your lifestyle habits.
Ideas of how to make exercise a way of life
 Designate at a minimum three days a week on which you can set aside 30 minutes to an hour
for exercises. Once you’ve settled on the days decide at what time exercise is to take place.
Now, if you’ve never exercises before, I would advise against rigorous exercise. Start with just a
walk, or an easy cycle, swim or light session at the gym. Stick to this low intensity regime for a
minimum of two weeks and then, when you feel ready, raise the intensity.
 Partner up with a buddy and get active together. Better still, if you’ve got a friend/family
member who is already active, ask them to show you the ropes or take you under their wing.
 For a mere twelve English pounds you could download a Hungry4Fitness exercise
programme which will provide you with all the tools, teaching and training you need to
establish and implement an exercise regime.
 Reengineer your daily routine to incorporate activity. For example, can you make the commute
to work by foot or pushbike? Do you generally opt for the lift or escalator instead of the stairs?
Have a think about how you can include more movement into your life – it’s easier than you
think.

21. QuickRecap
Exercisehasbeen
scientificallyprovento
reduceoursusceptibilityto
themostseverediseases.
Byintroducingexerciseinto
yourlifeyoucould
significantlydecreaseyour
chancesofdeveloping
cancer,strokeandcoronary
heartdisease–tonamethe
worstofabadbunch.
Ifyouarenotalreadydoing
sotakedecisivestepsto
includemoreexerciseinto
yourlife.Starttoday!
In Conclusion
I’m loath to wrap this blog up on the sour note of a caveat, but I
would be trading in misinformation and deception if I did not make
two things explicitly clear.
The first thing: of all the benefits mentioned exercise only
statistically decreases susceptibility – it is NOT preventative.
The second thing: exercise is NOT a panacea of all disease.
Contrary to popular opinion exercise does not eliminate the
detrimental effects that a toxic diet and poor lifestyle habits have on
health.
To better reap the rewards of exercise you must include it as part of
the healthy lifestyle whole.

22. Go Get
Them
Benefits!
Thank You! for participating in this presentation. If you’ve got the
time and inclination I’d be well chuffed to hear your thoughts on what
has been discussed throughout this presentation and if it has inspired
you to introduce exercise into your life.
Also I’d like to hear your feedback on the presentation itself. Let me
know if you found it informative and engaging. Was the presentation
helpful? Did the content edify and elicit enthusiasm?
You can email me your thoughts at www.hungry4fitness.co.uk.
Presentation Author: Adam Priest is a former Royal Marines Commando, professional personal trainer,
lecturer, boxing andThai boxing enthusiast.

23. References
Curtis.A. (2000) Healthy Psychology. Routaledge. USA.
Griffen. J.Tyrrell. I (2003) Human Givens. HG Publishing. UK.
Haslam. C. Jetten. J. Crywys.T. Dingle.G. Haslam. A. (2018)The New Psychology of Health. Rutledge. NewYork.
Harvard Health – cited 2020:www.health.harvard.edu/staying-healthy/the-science-of-exercise-shows-benefits-beyond-weight-loss
Owen N, Sparling PB, HealyGN, Dunstan DW, MatthewsCE. Sedentary behavior: emerging evidence for a new health risk. MayoClin Proc. 2010;85(12):1138‐1141.
doi:10.4065/mcp.2010.0444 (cited online (6/6/2020): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996155/)
J.T. Fuller, M.C. Hartland, L.T. Maloney, et al.Therapeutic effects of aerobic and resistance exercises for cancer survivors: a systematic review of meta-analyses of clinical trials
Br J Sports Med, 52 (20) (2018), p. 1311
Suggested Reading (affiliate link these books)
The China Study (author Collin.T.Campbell, PhD)
The science is clear.The results are unmistakable.You can dramatically reduce your risk of cancer, heart disease, and diabetes just by changing your diet. More than thirty years
ago, nutrition researcherT.Colin Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon theChina Study, the most comprehensive
study ever undertaken of the relationship between diet and the risk of developing disease.
How NotTo Die (Michael Greger MD.)
How NotTo Die gives effective, scientifically-proven nutritional advice to prevent our biggest killers - including heart disease, breast cancer, prostate cancer, high blood pressure
and diabetes - and reveals the astounding health benefits that simple dietary choices can provide.
The New Psychology of Health: Unlocking the Social Cure (Catherine Haslam, Jolanda Jetten,Tegan Cruwys)