The Role of Exercise in Combating Non-Communicable Diseases in Nigeria

Non-communicable diseases (NCDs), such as cardiovascular disease, diabetes, chronic respiratory diseases, and certain cancers, are among the leading causes of illness and death globally. In Nigeria, the prevalence of these diseases is rising due to various factors, including lifestyle choices, urbanization, and limited access to healthcare. This growing public health issue can be mitigated by encouraging preventive measures, particularly regular physical activity.

Exercise plays a critical role in combating NCDs by improving cardiovascular health, regulating blood sugar, reducing obesity, and enhancing mental well-being. In this article, we explore the types of exercise that are effective against NCDs, their health benefits, and strategies to promote a culture of fitness across Nigeria.

The Burden of Non-Communicable Diseases in Nigeria

The Role of Exercise in Combating Non-Communicable Diseases in Nigeria

Non-communicable diseases account for approximately 29% of all deaths in Nigeria, with cardiovascular diseases alone contributing to 11% of these deaths. The impact of NCDs is severe as it often affects individuals during their most productive years, putting financial stress on families and increasing the burden on the healthcare system. Factors contributing to the rise of NCDs in Nigeria include a growing urban population, dietary changes, physical inactivity, tobacco use, and excessive alcohol consumption.

The economic cost of treating NCDs is substantial, straining both individual households and the nation’s health resources. Consequently, preventive approaches, especially lifestyle modifications like regular exercise, are essential in addressing this health crisis.

How Exercise Reduces the Risk of NCDs

Physical activity is known to have numerous benefits for managing and preventing NCDs. Here’s how regular exercise impacts different types of non-communicable diseases:

a. Cardiovascular Diseases (CVD)

Regular exercise improves cardiovascular health by lowering blood pressure, reducing cholesterol levels, and enhancing circulation. Aerobic activities, like walking, jogging, and cycling, strengthen the heart and improve the efficiency of blood flow. Consistent physical activity also helps prevent artery plaque buildup, reducing the risk of heart attacks and strokes.

b. Type 2 Diabetes

Exercise plays an important role in managing blood sugar levels. When you exercise, your muscles use glucose as fuel, which helps to reduce blood sugar levels. Regular physical activity improves insulin sensitivity, allowing the body to use glucose more effectively and reduce the risk of developing type 2 diabetes.

c. Respiratory Diseases

For individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD), exercise can help improve lung capacity and endurance. Low-impact activities, like walking and swimming, can enhance breathing and increase the lungs’ ability to deliver oxygen to the body, reducing breathlessness over time.

d. Obesity

Physical inactivity is a significant contributor to obesity, which is itself a risk factor for NCDs. Exercise helps maintain a healthy weight by burning calories, building muscle, and increasing metabolism. Both aerobic exercise and strength training are essential for long-term weight management and overall physical health.

e. Cancer Prevention

Research shows that exercise reduces the risk of certain cancers, particularly breast, colon, and endometrial cancers. Physical activity helps regulate hormones, reduce inflammation, and boost immune function, which may help prevent cancer cells from developing.

Types of Exercise Beneficial for Combating NCDs

Different forms of exercise provide varied benefits, and incorporating a mix of these can be particularly effective in managing and preventing NCDs.

a. Aerobic Exercise

Aerobic activities like walking, running, swimming, and dancing are known to improve cardiovascular health, reduce body fat, and enhance lung capacity. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week.

b. Strength Training

Strength or resistance training (using weights, resistance bands, or body weight) helps to build muscle, improve joint health, and maintain a healthy metabolism. It is particularly beneficial for individuals managing type 2 diabetes, as it helps with insulin sensitivity and muscle glucose uptake.

c. Flexibility and Balance Exercises

Stretching, yoga, and Tai Chi improve flexibility, balance, and muscle coordination, reducing the risk of falls, especially in older adults. These exercises are also useful for reducing stress, promoting relaxation, and enhancing overall mental health.

d. High-Intensity Interval Training (HIIT)

HIIT combines short bursts of high-intensity exercise with periods of rest, maximizing calorie burn and improving cardiovascular fitness. Studies show that HIIT can be effective in managing weight, improving insulin sensitivity, and enhancing cardiovascular health.

The Importance of Physical Activity in Nigerian Culture

Physical activity has often been viewed as an afterthought in Nigerian society. However, there is a shift toward recognizing the role of exercise in promoting health, especially in urban areas. Here are a few ways to foster a culture of fitness and encourage more Nigerians to stay active:

a. Community Fitness Programs

Community-based fitness programs, like group exercise classes, running clubs, and fitness events, can encourage participation. Public parks and recreational centers offer a place for people to engage in various activities without the need for a gym membership.

b. Worksite Wellness Initiatives

Employers can encourage employees to stay active by organizing workplace wellness programs, including regular fitness challenges, health seminars, and providing access to fitness resources. By promoting a healthy work-life balance, organizations can help reduce stress and improve productivity.

c. Schools as Centers of Fitness

Encouraging physical education programs in schools instills fitness habits in children from an early age. Sports, dance, and physical education classes not only promote fitness but also improve mental health, discipline, and teamwork.

d. Affordable Exercise Options

Making exercise accessible and affordable is crucial in encouraging people to stay active. Public parks, subsidized fitness programs, and promoting outdoor activities like walking, jogging, and cycling can motivate individuals to participate in fitness activities regularly.

The Mental Health Benefits of Exercise

Exercise is not only beneficial for physical health but also plays a key role in mental well-being. Physical activity releases endorphins, which are natural mood enhancers, and reduces stress, anxiety, and depression. For individuals living with NCDs, exercise can alleviate symptoms of mental distress and promote a positive outlook on life.

Barriers to Exercise in Nigeria

Despite the numerous benefits of exercise, several barriers prevent Nigerians from engaging in regular physical activity, including:

Lack of Awareness: Limited knowledge about the importance of exercise in preventing NCDs.
Limited Access to Facilities: Many communities lack affordable gyms, parks, and recreational facilities.
Time Constraints: Balancing work, family, and other responsibilities leaves little time for exercise.
Cultural Attitudes: Exercise is not traditionally emphasized in many Nigerian communities.

How to Encourage More Nigerians to Embrace Exercise

Promoting exercise as part of a healthy lifestyle requires addressing these barriers and providing solutions, such as:

Public Health Campaigns: Educating the public on the importance of physical activity through health campaigns.
Workplace and School Programs: Encouraging employers and educational institutions to promote fitness programs.
Affordable Fitness Solutions: Creating public parks, playgrounds, and affordable fitness centers to make exercise accessible.
Role Models and Influencers: Using sports figures, influencers, and public personalities to advocate for regular exercise.

Conclusion

Non-communicable diseases are a major health challenge in Nigeria, affecting the quality of life of millions and placing a heavy burden on the nation’s healthcare system. Exercise, a powerful yet underutilized tool, can significantly reduce the risk of NCDs and improve overall health. Through individual commitment, community support, and government initiatives, Nigerians can embrace a culture of fitness and build a healthier, more productive society.

FAQs

Question: 1 What types of exercise are most effective in preventing NCDs?
Answer: 1 Aerobic exercises like walking, jogging, and cycling, along with strength training and flexibility exercises, are effective in managing and preventing non-communicable diseases.

Question: 2 How does exercise impact mental health?
Answer: 2 Exercise releases endorphins, which improve mood, reduce stress, and help alleviate symptoms of anxiety and depression.

Question: 3 Can exercise help control blood sugar levels?
Answer: 3 Yes, regular physical activity helps muscles use glucose, which aids in managing blood sugar levels and is beneficial for people with diabetes.

Question: 4 What are the barriers to exercise in Nigeria?
Answer: 4 Common barriers include a lack of awareness, limited access to facilities, time constraints, and cultural attitudes that may not emphasize exercise.

Question: 5 How can schools encourage students to be more active?
Answer: 5 Schools can incorporate physical education programs, sports, and extracurricular activities that promote fitness and mental well-being among students.

References

World Health Organization. “Physical Activity.” WHO.
Mayo Clinic. “Exercise: 7 Benefits of Regular Physical Activity.” Mayo Clinic.
Harvard T.H. Chan School of Public Health. “The Importance of Physical Activity in Prevention of Chronic Disease.” Harvard T.H. Chan School of Public Health.