Good reasons to get up and go

Anxiety:
Some evidence suggests that exercise, even as little as 15 minutes of brisk walking three times a week, positively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise is also thought to boost feel-good endorphins, release tension in the muscles, help you sleep better and reduce levels of the stress hormone cortisol. Any aerobic exercise will also increase body temperature, which has calming effects.

Autism:
Test studies have linked trampolining with positive benefits for children with autism. The fun and sense of wellbeing is augmented by proprioceptive input (awareness of one's body positions) and vestibular motion feedback (how the body responds to movement through space). Jumping and balancing on a trampoline can help physically and sensorily integrate the body's different systems.

Back pain:
Pilates is highly recommended for back pain because many of the exercises target the body's core muscles around the lower spine and stomach. According to Jacqui McKeown, a pilates instructor based in Langbank, Renfrewshire, there are three ways in which pilates can reduce back pain.

"First, the pilates exercises help to boost the blood supply to the discs and muscles of the back, which in turn helps to heal any injuries," she says. "Secondly, the exercises also focus on strengthening the muscles down either side of the spine, those crucial to keeping the back strong.

"And, finally, many pilates moves aid core muscle strength, around the stomach and back area, which in turn helps to keep the whole body and spine in correct alignment."

Constipation:
Three core moves, or asanas, practised in most forms of yoga including Hatha, Iyengar, Sivanda and Ashtanga, may help to alleviate this common ailment. All of these postures are forward bending and it's claimed they both massage and direct energy towards the internal organs, thus helping to purify the anal canal, kidneys and lower abdomen in general, and thus easing constipation.

The Ashtanga asanas, which should be practised as part of a full sequence and with a qualified instructor, are Padangusthasana (Standing Forward Bend); Prasarita Padottanasana A,B,C,D (a series of four sideways stretching moves); and Paschimattanasana (or seated forward bend).

Depression:
The benefits of exercise as a mood lifter have been recognised for some time. More specifically, a recent study conducted at the University of Texas showed that a 30-minute walk offered an instant mental boost, described as similar to the "lift" received by drinking coffee or smoking a cigarette, for those who have mild to moderate depression.

Added to this, research last year in Sweden revealed why exercise can improve the mood. The study at Karolinska Institutet found that even gentle exercise can stimulate the production of new cells in an area of the brain that is important to learning, memory and mood.

Detoxing:
It's thought that the action of bouncing on a rebounder (or trampoline) can have benefits for detoxing the body's lymphatic system. It's claimed that the bouncing stimulates the free-flowing lymphatic drainage system, which helps rid the body of toxins and other waste that the cells cast off.

It works like this: while the G-force at the top of the bounce is zero, at the bottom of the bounce the G-force suddenly doubles, placing internal organs under pressure and thus stimulating the body's detoxing process. In any case, rebounding offers a speedy cardiovascular workout.

Diabetes:
An American study looking at the benefits of exercise on type 2 (or "adult-onset") diabetes concluded that resistance training, such as weight training or circuit training, offered the most significant improvements in blood glucose level control and the general management of the condition.

Fertility:
Several studies have revealed that body mass index (BMI) may be critical to a person's fertility. Having a BMI that is too low can lead to problems with follicle stimulation in women and sperm maturation and count in men. Having too high a BMI can cause insulin levels to increase. This can lead to inefficient absorption of blood sugar, which can cause testosterone not to be converted into oestrogen. Ovaries will not release eggs without sufficient oestrogen production.

A man's sperm count possibly can be impacted by a higher BMI as well. Since BMI is related to diet and exercise, it is recommended that people do moderate amounts of regular exercise to stabilise their weight. Too much exercise can be just as much of a disadvantage as too little in this case.

Gums:
While brushing and flossing are still vital for preventing gum disease, a study of 12,000 people published in the Journal of Periodontology reveals that regular gym-goers who participate in a range of classes, such as aerobics, are 40% less likely to develop the gum infection, periodontitis. It's thought that exercise may reduce inflammation throughout the body, and so boosts oral health.

Heart disease:
Inactivity is one of the biggest risk factors for heart disease, a leading killer in the western world. Steady physical activity three times a week that uses large muscle groups, such as jogging, cycling, skipping, Nordic walking, cross-country skiing and rowing can have the most benefits to the heart. This type of exercise helps to strengthen the heart muscles and cardiovascular system, decrease the heart rate and improve circulation so that your body makes better use of oxygen.

High blood pressure:
The relaxed activity of Tai Chi can lower blood pressure in older adults by almost as much as moderate-intensity aerobic exercise, researchers at Johns Hopkins University School of Medicine in Baltimore have found. According to Glasgow-based instructor Mari Graham: "Tai Chi helps to slow down the heart rate, which allows the blood pressure to balance and reduce, creating as well a state of calmness." The exercise is also good for relieving the symptoms of stiff joints and arthritis.

Neck pain:
The technique of Nordic walking, which offers an all-over body workout thanks to the use of walking poles, is believed to relieve neck pain, as well as shoulder and back pain. Nordic walkers are said to benefit from increased rotation along the length of the spine, strengthened muscles of the back, and improved alignment of the shoulder blades.

Osteoporosis:
Skipping offers a short but effective cardiovascular workout, which may also guard against osteoporosis, or a thinning of the bones. Skipping is an ideal weight-bearing activity that helps to stimulate the formation of new bone tissue, which in turn makes bones stronger. Also try jogging, trampolining, football and step aerobics.

PMT:
A recent study at the University of British Columbia in Vancouver, Canada, found that moderate aerobic activities, such as 30 minutes of jogging or swimming, helped to combat many of the symptoms of PMT. Women reported less breast tenderness, bloating and moodiness before their periods. Various explanations are given, including the facts that exercise is a stress-buster and boosts metabolism and circulation.

Another piece of research has found that endorphins in the bloodstream created by exercise can cut the sugar cravings felt by many premenstrual women.

Some researchers think endorphins in the bloodstream can stabilise blood sugar and cut cravings for sweets.

Women are warned not to go overboard on exercise, however, as vigorous exercise may exacerbate rather than relieve some symptoms.

Seasonal Affective Disorder:
SAD is seen as a type of mild depression, so sufferers can follow the same exercise advice as is given for general depression. However, because this condition is thought to be related to there being fewer sunlight hours during winter months, the advice is to take moderate exercise outside during daytime. Many experts advise at least 30 minutes spent outdoors on a daily basis, taking part in activities such as brisk walking or cycling.

Smoking addiction:
A single bout of exercise lasting as little as five minutes has been found to be sufficient to reduce the cravings for a cigarette when a smoker is trying to abstain, according to scientists at the University of Exeter.

Researchers also concluded that a brisk walk reduced withdrawal symptoms, including stress, anxiety and poor concentration.

The study leader, Dr Adrian Taylor, said: "If a drug revealed the same effects it would immediately be marketed as a valuable aid to help people quit smoking or cut down."

Stress:
This is thought to be a major cause of cardiovascular or heart disease. While health experts advocate 30 minutes of moderate exercise three times a week as a way to combat stress, a new study by the University of Missouri-Columbia in the US reveals that high-intensity exercise, such as rowing, is more effective and can last for longer.

The effects of high-intensity exercise can be felt up to 90 minutes after the exerciser stops, and are especially helpful for women.