How does exercise help patients with NCDs?

Exercise is one of the most effective tools for controlling, alleviating, and recovering from NCDs (Non-Communicable Diseases) such as diabetes, high blood pressure, high cholesterol, and obesity.

These illnesses are not caused by infection, but rather by lifestyle habits and the cumulative deterioration of the body. For organizations or companies that want to promote employee health, campaigning for behavioral changes through proper exercise not only helps reduce healthcare benefits costs but also increases productivity and creates sustainable well-being within the organization.

How does exercise help patients with NCDs?

1. Regulating blood sugar levels and reducing insulin resistance: Muscle movement immediately utilizes blood sugar for energy, leading to lower blood sugar levels and improving cell responsiveness to insulin in the long term.

2. Lower blood pressure and increase vascular flexibility: Exercise strengthens the heart, allowing it to pump blood more efficiently, resulting in lower pressure in the blood vessels.

3. Balance fat levels and control weight: Helps burn accumulated fat, especially visceral fat, while increasing good cholesterol (HDL) and decreasing bad cholesterol (LDL).

4. Reduce chronic inflammation at the cellular level: Stimulate the immune system and reduce inflammatory substances, which are the root cause of chronic diseases and organ degeneration.

   
   

Exercise guidelines for patients with different diseases.

To maximize the benefits and ensure safety during exercise, each group of NCDs patients should follow guidelines appropriate to their condition, as follows:

1. Diabetes

• Goal: Focus on controlling blood sugar levels and increasing insulin sensitivity.

• Recommended workout pattern: Combine cardio (e.g., brisk walking, cycling) and resistance training ( e.g., bodyweight exercises or using resistance bands) to increase muscle mass, which is a crucial source of stored and utilized sugar for energy.

• Frequency and duration: 3–5 days per week, 30–45 minutes per day (do not stop for more than 2 consecutive days).

• Caution: Avoid exercising on an empty stomach to prevent hypoglycemia. Always carry candy or sugary drinks with you, and check your feet before and after exercising to prevent blisters.
  

2. High blood pressure (Hypertension)

• Goal: Reduce vascular resistance and improve cardiovascular strength.

• Recommended format: Focus on moderate-intensity, continuous cardio such as brisk walking, swimming, cycling, or aerobic dancing.

• Frequency and duration: Exercise almost every day (5–7 days a week) for 30–60 minutes per day.

• Caution: Avoid heavy weight training or exercises that require straining or holding your breath, as this can cause a dangerously sudden spike in blood pressure. Warm up and cool down for longer than usual to prevent dizziness.
  

3. High blood lipid levels and obesity (Dyslipidemia & Obesity)

• Goal: Accelerate metabolism, reduce accumulated fat, and increase good cholesterol (HDL).

• Recommended format: Moderate to high-intensity cardio combined with strength training stimulates metabolism in the long term. If overweight, choose low-impact activities such as swimming, walking in water, brisk walking, or recumbent cycling to protect your knees.

• Frequency and duration: 5–7 days per week, accumulating 200–300 minutes per week (or 45–60 minutes per day) for effective weight loss.

• Caution: Be mindful of weight-bearing stress on your joints and knees. Choose shoes with good shock absorption and avoid overexerting yourself at the beginning.

Golden Rules of Safety for NCD Patients

Consult your doctor before starting: All patients, especially those with multiple co-existing conditions, should always seek advice from a doctor beforehand.

Assess yourself with the Talk Test: During exercise, you should feel tired at a level where you can still "speak in sentences, but not to the point of being able to sing" (Moderate Intensity).

Warning signs that require immediate stopping: If you experience chest tightness, pain radiating to your arm or jaw, shortness of breath, lightheadedness, dizziness, or unusual palpitations, stop the activity immediately and see a doctor.

In summary: Encouraging at-risk individuals or those with NCDs to engage in appropriate exercise not only helps restore their health but is also the most worthwhile investment in human resources. It helps reduce sick leave and creates a positive and healthy work environment.