Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular diseases. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.
According to Semeco (2021), Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.
A study conducted by Ensari et Al. (2016), showed that exercise has been noted to improve your mood and decrease feelings of depression, anxiety, and stress. It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression. Some studies have shown that inactivity is a major factor in weight gain and obesity. While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight
Exercise plays a vital role in building and maintaining strong muscles and bones. Activities like weightlifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown. Exercise can be a real energy booster for many people, including those with various medical conditions.
Booth et Al. (2017) conducted a study on the role of inactivity in chronic diseases and found that lack of regular physical activity is a primary cause of chronic disease. Furthermore, regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels. In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.
No doubt that exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Semeco (2021) further emphasized that regular physical activity can increase the production of hormones that make you feel happier and help you sleep better. It can also improve your skin’s appearance, help you lose weight and keep it off, reduce the risk of chronic disease, and improve your sex life. Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.
PNFP-ZDS Marie Claire A. Gaas
References:
Victoria State Government (2018). Physical activity - it's importance. Retrieved October 1, 2021, from the VSG website: https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important [Last updated: August 26, 2018]
Semeco, A. (2021). The Top 10 Benefits of Regular Exercise. Retrieved October 1, 2021, from the Healthline website: https://www.healthline.com/nutrition/10-benefits-of-exercise [Last updated: June 21, 2021]
Ensari, I., Sandroff, B. M., & Motl, R. W. (2016). Effects of Single Bouts of Walking Exercise and Yoga on Acute Mood Symptoms in People with Multiple Sclerosis. International journal of MS care, 18(1), 1–8. https://doi.org/10.7224/1537-2073.2014-104 [Retrieved: October 1, 2021]
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897 [Retrieved: October 1, 2021]
Booth, F. W., Roberts, C. K., Thyfault, J. P., Ruegsegger, G. N., & Toedebusch, R. G. (2017). Role of Inactivity in Chronic Diseases: Evolutionary Insight and Pathophysiological Mechanisms. Physiological reviews, 97(4), 1351–1402. https://doi.org/10.1152/physrev.00019.2016 [Retrieved: October 1, 2021]
