Exercise can change a lot for your physical and mental health

Exercise or physical activity, moderate or vigorous, is an underrated antidote that can transform your health. Physical activity is any bodily movement that involves the skeletal muscles and requires energy (World Health Organization, WHO). This includes leisure activities, transportation to and from different places, or even your work routines.

Sadly, about 31% of adults and 80% of adolescents fall short of this required level. In other words, they have a sedentary lifestyle. Whether it involves using vehicles for transportation or screens for work, education, and relaxation, people remain sitting or lying with little to no movement for an extended period. Statistics show that people with a sedentary lifestyle have a 20% to 30% increased risk of premature death.

In addition to all that has been said above, here are more reasons to consider exercise. Let’s explore the ten health benefits of exercise.

Exercise helps with weight loss and management

Little to no physical activity contributes to weight gain, obesity, and other health complications. The body requires a certain amount of of calories to function each day. Any more calories than this specific amount will lead to weight gain. With exercise turns, you help up to burn up the build up of wieght caused by excess calories over time. That way, your body uses more calories which helps you lose weight.

Here are some of the exercises you could choose from. Cardio exercises like running or cycling helps you burn calories quickly—strength training exercises help you build muscle and boost your body’s metabolism. High-Intensity Interval Training (HIIT) enables you to burn calories even after exercising. Remember, exercise is just one factor that contributes to weight loss. A balanced diet and an ideal caloric intake helps you maintain a healthy weight.

Exercise increases your energy levels and stamina

Working out when you feel exhausted and need energy may be counterintuitive. But contrary to what you might believe, exercise is a natural energy booster. It improves blood circulation and helps your blod provide more oxygen and nutrients to the parts of your body that needs them. This makes your body produce more energy efficiently, energising you throughout the day.

Feeling tired or sluggish is different from post-workout tiredness. When the initial discomfort wears off, it is replaced by endurance and strength. Over time, exercise builds your stamina and strength, making everyday activities feel more effortless. Running up and down stairs, walking briskly, or even chasing after your kids will become a breeze and no longer leave you out of breath. The next time you feel worn out or tired, take a quick walk or jump with a skipping rope. You would be surprised at how much better you feel.

Exercise gives you stronger bones and muscles

The older you get, the more muscles and bone mass density you lose. Your muscles weaken and your bones become more brittle. Exercises like strength and resistance training can strengthen your musculoskeletal system and improve your bone health. They stimulate the production of new bone tissues, increase bone density, and maintain muscle strength.

Exercising your body consistently will also reduce the risk of bone weakness (osteoporosis), fractures, muscle loss (sarcopenia), and injuries from falls in older people. You don’t have to become a bodybuilder. You can include gardening, walking, yoga stretches, and lifting weights into your routine. These will help you remain flexible and active.

Exercise improves your cardiovascular health

Each time you exercise, you are giving your heart a workout. Like any other muscle, the more you exercise your heart muscles, the stronger it will get. A stronger heart will pump blood more efficiently and improve circulation. You are at a lowe risk of high blood pressure, reducing stress on heart muscles and arteries if you exercise regularly. You will also experience increase high-density lipoprotein and lower low-density lipoproteins. Regulating your cholesterol and triglyceride levels improves your heart health. This will further reduce the risk of stroke, coronary artery disease (atherosclerosis), and other heart diseases. Walking, running, swimming or or cycling for at least 30 minutes daily will keep your heart pumping and healthy.

Improved brain function and memory

Exercise can significantly boosts the growth of new brain cells and improves cognitive function. While you work out, blood flow to the brain increases, supplying it with more oxygen and nutrients, improving the function of your brain cells. This translates to a sharper memory, better focus, and improved thinking, problem-solving, learning, and creativity skills. It also potentially reduces the risk of neurodegenerative diseases like dementia, Alzheimer’s, Parkinson’s, and Huntington’s diseases as you get older.

Exercise enhances your mood and overall mental health

Your body’s stress hormones, i.e. adrenaline and cortisol levels become elevated when you are stressed. The relaxing effect of exercise can help you manage mood swings. Each time you exercise, your body releases special, feel-good chemicals called endorphins. They act as natural anti-depressants and painkillers, which make you feel happier. Exercising can reduce the symptoms of depression, anxiety, and other mental health issues. You may also notice an improvement in your mental and emotional health.

Better sleep quality

If you toss and turn repeatedly at night before falling asleep, you might be dealing with insomnia. Insomnia could be due to stress and anxiety. When you exercise, you become physically drained of energy and you can fall asleep eaiser as your body now needs rest.

Regular exercise significantly improves not just the quantity (the number of hours) but the quality of your sleep that you enjoy at night. It regulates your sleep patterns and sleep-wake cycle, allowing you enjoy deeper, more restful sleep. While some people can work out at any time without affecting sleep, some struggle with sleeping off immediately after workouts. Instead of strenuous exercises, engage in yoga or a short evening walk to prepare your body for sleep.

Enhanced immune system

Exercise acts as a defense mechanism, boosts immunity, and strengthens overall health. It stimulates macrophage production and reduces the chance of contracting infectious diseases. People who meet the guidelines are about 50% less likely to die from flu and pneumonia than others who don’t. Exercise also controls blood sugar levels and helps your body react to insulin better, especially if you have type 2 diabetes. Growing evidence shows that exercise reduces the risk of breast and lung cancer.

Boosts body image and self-confidence

Working out helps you feel comfortable in your skin. You might notice physical changes that boost your confidence. These may include, but are not limited to, weight loss, increased energy levels, improved strength, agility, and stamina, and a toned body. Asides from the physical transformation, achieving these fitness goals will give you a sense of accomplishment. Those endorphins that improve your mood have a way of boosting your self-esteem. The effects of exercise can contribute to a positive body image.

Increases life span

Most people only realise the importance of staying fit once they have health complications. Being active can help you live a longer, healthier life. Several studies have linked exercise to a longer lifespan, as much as seven years, and reduced risk of premature death.

Beyond adding years to your life, it adds life to your years. Exercise makes it easier to recover from illnesses and live a healthier life. It also improves your overall quality of life by keeping your bones strong and reducing the risk of chronic diseases as you age.

Conclusion

Exercise does not only strengthen bones and muscles. It also boosts your immune system, improves sleep quality, and helps you live longer and healthier. Remember, everyone’s fitness journey is different. If you are pregnant, you should take extra care while choosing exercises during pregnancy. When you feel good on the inside, it will reflect on the outside. Exercise as often as you can – your mind and body will thank you!

Frequently Asked Questions (FAQs):

How much exercise do I need?

The United States Department of Health and Human Services recommends that you aim for at least 150 minutes of moderate or 75 minutes of vigorous-intensity exercise weekly. You can meet this goal by exercising 30 minutes daily for five days every week

What types of exercise can I start with?

Start with low-impact activities that you enjoy. These may include walking, dancing, swimming, or yoga. You can gradually increase the intensity as you become more active and your health improves.

How do I stay motivated?

Find a gym or workout buddy. Exercising with your accountability partner(s) will give you the emotional and mental support you need to keep at it. Set realistic goals and track your progress. Make sure to celebrate your milestones.

Reviewed by Tosin Oladele (MD)