Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health.
The most important of the lesser known benefits of exercise are summarized below:
Heart health:
- Strengthening the heart muscle.
- Lowering blood pressure.
- Raising good cholesterol (HDL) levels.
- Lowering bad cholesterol levels (LDL).
- Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues.
- Improving the heart’s working capacity.
- Reducing the risk of a stroke.
Brain health:
- Increasing oxygen levels in the brain by the increased flow of blood to the brain. (The brain, though small in size, utilizes 20% of the oxygen levels in the body.)
- Boosting memory and thinking skills.
- Stimulating the growth of nerve cells in the part of the brain that is involved in forming memory.
Psychological health:
- Stimulating certain brain chemicals that can activate hormones that positively affect mood and anxiety levels. (Such as serotonin, norepinephrine, and dopamine)
- Improving mood due to increased secretion of opiates, such as endorphins.
- Improving self-esteem due to improved body image.
- Assists in fighting depression.
- Assists in dealing with and managing stress. (Physical activity is a powerful de-stressor!)
Aging:
- Slowing the body’s ageing process, including the memory and cognitive ability of the brain.
- Slows down degeneration of the central nervous system.
- Assists in maintaining general good health.
- Slows down decreasing bone density. Weight bearing exercise such as walking promotes bone formation, slows down osteopenia and wards off osteoporosis.
- Postpones the development of disability amongst the elderly.
Alcohol:
- Mitigates the effects of the chronic use of alcohol, mainly by counteracting the inflammation caused by alcohol in the body.
- Reducing damage to the brain caused by the chronic use of alcohol.
- Reducing the risk for heart disease caused by the chronic use of alcohol.
- Exercise and lifestyle changes can assist to counteract weight gain and fatty liver disease caused by the chronic use of alcohol.
- Reduces the risk of becoming dependent on alcohol and lessen cravings.
- Triggers the release of dopamine, the “feel good” hormone, having the same effect as drinking alcohol.
Other health conditions:
- Arthritis – Assists in managing arthritis and the ability to do daily tasks by building muscle strength and aerobic capacity.
- Diabetes – Assists in reducing insulin requirements. By reducing blood pressure and lowering cholesterol levels, diabetics have a lower risk of developing heart and circulatory related problems.
- Asthma – Staying fit may lead to fewer or milder asthma attacks. Swimming is a recommended physical activity.
- Colds – Less likely to get colds and symptoms may disappear quicker. The immune system gets spiked while exercising.
- Sleep – Assists in falling asleep faster and leads to deepened sleep. The best time to exercise is in the morning, as exercise later in the day leads to an increase in energy levels.
- Sex – Combatting impotence through improved blood circulation. Improves libido and sexual functioning. Improves body image and desirability.
- Back pain – Increasing muscle strength, flexibility and endurance help to prevent back pain.
- Cancer – May assist to prevent cancer, as there is a higher incidence of cancer deaths that are linked to being overweight and a lack of physical activity. Reduces the level of the oestrogen hormone that is linked to breast cancer in woman.
The summary above has been compiled from sources that quote research findings for these benefits of physical activity.
Sources:
Fitness. Published online 13 October 2016 by the Mayo Clinic (USA)
20 good reasons to get moving. Published online 11 November 2016 on Health24
Exercise mitigates adverse health effects of alcohol. Published online 23 September 2016 on Mercola.com
The wonders of physical activity. Blog published on Healthinsight.co.za
A mood boost and some competition offer incentive to exercise more. Published online 18 November 2016 on Mercola.com
Exercise can boost your memory and thinking skills. Published online on 29 September 2016 by Harvard Medical School
Why morning exercise is best. Published online 11 November 2016 on Health24
Health benefits of physical activity. Published in 2016 on MedicineNet.com
HEALTH INSIGHT
MARCH 2017