We all know (hopefully!) that exercise is important in our daily lives, but we may not know why or what are the benefits of exercise. I would like to emphasize from the beginning that these benefits are backed up by rigorous research and science and are truly amazing.
Before I present these benefits, it’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis to find the next meal in order to survive. Or running every day to escape predators. Our bodies are designed and have evolved to be regularly active, physically. Even though the mind and our intelligence have evolved tremendously over the course of the past 100,000 years, our bodies not so much. As someone insightful said “we are spirits in a body of an animal”.
In the same way that a sports car is designed to go fast, we are designed to move. If the sports car is taken out once a week for a 3 mile round trip through a shopping town center then it would probably develop engine problems fairly quickly. It will rust and degrade quicker than expected.
Over time people too develop problems if they sit down all day at a desk or in front of the TV watching Netflix and minimize the amount of exercise they do. In a way we need to move and mimic the lives our ancestors had, with long walks and rigorous physical activity throughout the day and lives. This is the role of the gyms in our modern society in my opinion; to give us a vehicle to mimic the physical activity our grandfathers and grandmothers and their ancestors had no so long ago, where they were carrying and lifting buckets of water and bales of hay, feeding and caring for the domestic animals, and walking long distances in fresh air.
The Benefits of Exercise
There are many benefits of regular exercise and maintaining fitness and these include:
Exercise can help you to maintain a healthy weight
The more you exercise, the more calories you burn. In addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you’re not exercising. The result? You may lose weight and look better physically which will boost your self-esteem. If you think this is not much, than probably you don’t have a teenager boy or daughter!
Exercise enhances your immune system
Exercise improves your body’s ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and viruses.
Exercise increases energy levels
Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.
Exercise improves muscle strength
Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.
Exercise may help to reduce the risk of certain cancers
Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies by the Seattle Cancer Research Centre have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.
Exercise improves brain function
Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning. This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of cognitive degenerative diseases such as Alzheimer’s.
Loss of memory in people after a certain age
Exercise is good for your heart and your entire cardiovascular system
Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.
Regular exercise lowers your risk of developing type 2 diabetes
Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.
Staying active reduces the likelihood of developing some degenerative bone diseases
Weight bearing exercise such as running, walking or weight training lowers your risk of both osteoarthritis and osteoporosis – the saying of “use it or lose it” really does apply to bones for sure.
Exercise enhances the quality and quantity of your sleep
Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.
Exercise improves your mood and gives you an improved sense of well-being
Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood and lower your stress levels. It improves your sex life.
Exercise can help prevent and treat mental illnesses like depression
Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important “me time”, all of which help with depression. There is no plant, supplement or acupuncture that can achieve what a simple regimen of exercise can achieve for your mental health and well-being!