AN OVERVIEW
There’s strong scientific evidence that being physically active can help you lead a healthier
and happier life.
People who exercise regularly have a lower risk of developing many long-term (chronic)
conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.
Research shows that physical activity can also boost self-esteem, mood, sleep quality and
energy, as well as reducing your risk of stress, clinical depression, anxiety, dementia, and
Alzheimer’s disease.
For most people, the easiest way to get moving is to make activity part of everyday life, like
walking for health or joining the gym. However, the more you do, the better, and taking part
in activities such as sports, gym, and exercise will make you even healthier.
EXERCISING AND MENTAL HEALTH
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your
physical health and your physique, trim your waistline, improve your sex life, and even add
years to your life. But that’s not what motivates most people to stay active.
People who exercise regularly tend to do so because it gives them an enormous sense of well- being. They feel more energetic throughout the day, sleep better at night, have sharper
memories, and feel more relaxed and positive about themselves and their lives. And it’s also
a powerful medicine for many common mental health challenges.
Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD.
It also relieves stress, improves memory, helps you sleep better, and boosts your overall
mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that
modest amounts of exercise can make a real difference. No matter your age or fitness level,
you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.
THE BENEFITS
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. You can start with 2-3 times a week and build it up gradually. Any
amount of activity is better than none. However, consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your
current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good”
cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood
flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Stroke
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Depression
- Anxiety
- Many types of cancer
- Arthritis
- Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Need an emotional lift? Or need to destress after a stressful day? A gym session can help!
Physical activity stimulates various brain chemicals that may leave you feeling happier, more
relaxed, and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve
your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system
work more efficiently. And when your heart and lung health improve, you have more energy
to tackle daily tasks.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better
sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too
energized to go to sleep.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity
can improve energy levels and increase your confidence about your physical appearance,
which may boost your sex life.
But there’s even more to it than that. Regular physical activity may enhance arousal for
women. And men who exercise regularly are less likely to have problems with erectile
dysfunction than are men who don’t exercise.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the
outdoors or simply engage in activities that make you happy. Physical activity can also help
you connect with family or friends in a fun social setting. So, join a gym!
8. Exercise can help skin health
Your skin can be affected by the amount of oxidative stress in your body. Oxidative stress
occurs when the body’s antioxidant defences cannot completely repair the cell damage
caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage,
regular moderate exercise can actually increase your body’s production of natural
antioxidants, which help protect cells. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.
9. Exercise can help your brain health and memory
Exercise can improve brain function and protect memory and thinking skills.
To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to
your brain. It can also stimulate the production of hormones that enhance the growth of brain cells. Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions.
10. Exercise can reduce pain
Although chronic pain can be debilitating, exercise can actually help reduce it. For many
years, the recommendation for treating chronic pain was rest and inactivity. However, recent
studies show that exercise helps relieve chronic pain.
In fact, one review of several studies found that exercise can help those with chronic pain
reduce their pain and improve their quality of life.
Several studies also show that exercise can help control pain associated with various health
conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder
disorder, to name a few. Additionally, physical activity can also raise pain tolerance and
decrease pain perception.
CONCLUSION
You can transform your life by being physically active. Exercise helps with not only your
physical health but your mental health. It releases chemicals in your brain (endorphins) that
have a positive effect on your mood and your body.
It doesn’t take huge changes. Start small. Just keep moving, whatever your age or ability.
You’ll feel better, have more energy, and even live longer.
Sylwia Kuchenna
