It seems to be one of those things that we have all heard – exercise is good for you. But why? Why should we prioritize time to being active? What are the physical, mental, and emotional health benefits of regular physical activity?
As humans, our bodies are designed to move and be active. Our busy lifestyles and occupations that require a lot of sedentary time can be detrimental to our health. There is a reason that we feel better, think clearer and feel more regulated when we move more especially if we can combine it with being out in nature. Lets look at the main health benefits of participating in regular physical activity.
Improved cardiovascular health: Physical activity helps strengthen the heart and lungs. The heart becomes more efficient at pumping blood with each heartbeat (improving what is called stroke volume) and results in a lower resting heart rate and an increased exercise intensity threshold. Resting and exercise blood pressure is also lowered with regular exercise by improving vascular function which in turn reduces the amount of stress placed on the cardiovascular system. Bad cholesterol levels known as LDL decrease with exercise and the good cholesterol HDL increases. This is important in maintaining health arteries and reducing the build up of fatty plaque known as atherosclerosis. All these factors lead to the reduction of the risk of developing cardiovascular disease.
Increased muscle strength and endurance: Regular exercise can help build and maintain muscle mass and improve overall strength and endurance. This occurs through several physiological mechanisms including hypertrophy, neuromuscular adaptations, improved muscle fiber recruitment, improved mitochondrial density and increased capillarization. Hypertrophy is the increase in muscle fiber size and number resulting in increased strength. When a muscle is subjected to loading or stress that occurs during exercise microdamage occurs. In response to this the body the repairs the muscles and initiates adaptations to the muscles cells and fibers resulting in increased strength and endurance. The nervous system also becomes more efficient at recruiting motor units (groups of muscle fibers and motor neurons) to produce force. This means that with training, you can activate more muscle fibers simultaneously and at a higher rate, leading to increased strength. Regular exercise can lead to an increase in mitochondrial density (the powerhouse cells) within muscle cells. Increased mitochondrial density improves ATP (adenosine triphosphate) production, the primary energy source for muscle contractions, which contributes to improved endurance.
Weight management: Physical activity can help manage weight by burning calories and increasing metabolism. Exercise requires more energy (calories) to be used to fuel muscle contractions and sustain activity, this is known as caloric expenditure. If you use more calories than you consume then a caloric deficit occurs and weight loss will follow. Regular exercise can also raise your basal metabolic rate (BMR), which is the number of calories your body burns at rest. This increase in BMR is partly due to the energy expended during exercise and partly due to the muscle tissue gained through hypertrophy. Muscle tissue is more metabolically active than fat tissue, so the higher your lean muscle mass the higher your BMR. Exercise also influences appetite-regulating hormones like leptin and ghrelin and the efficiency of using insulin to transport glucose into cells for energy. This can help prevent insulin resistance, a condition associated with weight gain and the development of type 2 diabetes.
Improved flexibility and balance: Regular stretching and exercise can help improve flexibility and balance. Balance exercises can stimulate the proprioceptive system, which provides feedback to your brain about the position and movement of your body in space. This is can reduce the risk of falls and injuries. Posture is often improved with regular exercise due to an increase in muscular strength and endurance and the correct muscle activation and movement patterns. This is particularly important for office workers or those who spend the majority of their day sitting or working on a computer and the elderly.
Improved mental health: Exercise has been shown to improve mood, reduce stress and anxiety, and improve self-esteem and confidence. Exercise stimulates the release of neurotransmitters like endorphins, which are often referred to as “feel-good” hormones. Endorphins act as natural painkillers and mood elevators, leading to an immediate improvement in mood and a reduction in feelings of stress and anxiety. Physical activity can also lower the levels of stress hormones, such as cortisol and increases the availability of serotonin and norepinephrine, which can lead to reduced feelings of anxiety and depression and improved sleep quality. Exercise can provide opportunities to increase social interactions in the form of team sports, group fitness classes, or outdoor activities. Building social connections and support networks through exercise can reduce feelings of loneliness and improve mental health.
Increased energy and productivity: Regular physical activity can help boost energy levels and improve productivity, both at work and in daily life. Exercise promotes better blood circulation, allowing more oxygen and nutrients to be delivered to cells throughout the body, including the brain. This increased blood flow leads to improved alertness and mental clarity. A boost in cognitive function, including memory, attention, and problem-solving skills has also been shown following bouts of exercise. Exercise can improve the brain’s ability to process information, making you more mentally alert and focused.
Reduced risk of chronic diseases: Physical activity has been shown to reduce the risk of chronic diseases, such as diabetes, high blood pressure, and certain types of cancer. The benefits of exercise including improved cardiovascular function, neurological and mental health, digestive health, enhanced insulin sensitivity and improved hormonal responses and a reduction in inflammation all reduce the risk of developing chronic diseases. Exercise is also a very important tool in managing an already existing chronic disease.
Regular physical activity is essential for maintaining good health and well-being. It positively influences the way our bodies work and how efficiently they can utilize energy, balance hormones and recover from stress. Whether it’s through structured exercise or simple activities like walking or gardening, any amount of physical activity can provide significant health benefits. How are you going to increase your physical activity levels? Need help? – check out this article. How much physical activity should you be doing? Continue reading below to find out.
Physical Activity and Exercise Guidelines
The exercise guidelines are a set of recommendations provided by health organizations to promote physical activity and improve overall health and well-being. These guidelines vary slightly depending on the country and organization providing them, but some common recommendations include:
- Aerobic exercise: Adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be achieved through activities such as brisk walking, running, cycling, or swimming.
- Strength training: Adults should engage in strength training exercises at least two days per week, focusing on major muscle groups such as the legs, hips, back, chest, abdomen, shoulders, and arms.
- Flexibility training: Adults should engage in stretching exercises at least two days per week, focusing on major muscle groups and holding each stretch for 10-30 seconds.
- Balance training: Older adults should engage in balance training exercises at least three days per week to reduce the risk of falls.
- Sedentary behavior: Adults should limit the amount of time spent in sedentary activities such as sitting, watching TV, or using a computer for extended periods of time.
It’s important to note that these guidelines are general recommendations and may need to be adjusted based on an individual’s health status, fitness level, and personal goals. It’s always a good idea to consult with an exercise scientist or physiologist before starting a new exercise program, especially if you have any health concerns or pre-existing medical conditions.