Exercise: Its Role in Overall Health

With all the stresses of work and duties of life, appreciating the role of regular exercise can be overlooked. Exercise plays a critical role in overall physical and mental well-being, and that is not always easily recognized. This article will highlight some of the benefits of and considerations for exercise as part of our lives.

1. Benefits for Physical Health

Exercise has long been acknowledged for its benefits to physical health. Exercising strengthens our muscles, and bones, and supports cardiovascular health, among other things. Listed below are some of the benefits for physical health:

Cardiovascular Health. Regular aerobic exercise, such as walking, running, and swimming, improves the function of our hearts and lungs. This can decrease health conditions associated with the heart, such as heart disease, high blood pressure, stroke, and heart attack.

Weight Management. Exercise will help you burn calories. This will help one maintain current weight or lose weight, and will aid in enhancing metabolism which reduces the prevalence of obesity which is a precursor/pathway to many chronic diseases, such as type 2 diabetes and others.

Bone and Muscle Strength. Specific types of exercises, such as weight bearing exercises (for example, muscle resistance exercises) and activity such as yoga, will help in building and sustaining strong muscles and bones. Especially as we age, we are more prone to osteoporosis, so exercise must play an important role.

Immunity. Regular exercise builds the immune system. Exercise is an important part of being more efficient in fighting off infections and other types of diseases.

2. Advantages for Psychological Well-Being

Exercise promotes the betterment of more than just physical health. The potential for exercise to enhance mental health is equally important. At a time of increasing levels of anxiety, depression, and stress, exercise can be utilized as a natural remedy.

Stress Relief: When you engage in physical exercise, your body releases endorphins; these are hormones that are naturally occurring with exercise, which decrease stress and anxiety with a sense of euphoria and calmness.

Mood Boost and Esteem Building: Studies have consistently shown that individuals who exercise have a better mood and increased sense of worth. Achieving a fitness goal, even if it is small, will provide a sense of accomplishment and increase self-confidence.

Better Rest and Sleep: Engaging in physical activity will help regulate your sleep cycle. Exercise promotes better initial sleep onset and better sleep quality. Sleep is vital for cognitive processing and overall health.

Cognitive Function and Memory: Research has demonstrated a measurable improvement in cognitive function with exercise – your capacity for memory and attention is increased by physical activity. Exercise may delay the onset of cognitive deterioration with age, which diminishes the likelihood of cognitive impairment diseases such as Alzheimer’s.

3. Social and Emotional Benefits

Exercise positively affects your emotional and social life. You can engage socially and have a sense of community with exercise classes, team sports, or outdoor activities.

Social Relationships: Participating in physical activity with friends or joining a fitness group allows us social opportunities. Social friendships or group exercise is particularly important in a world that is connected digitally but very socially disconnected, especially in terms of feelings of isolation and loneliness.

Higher Levels of Energy: It may seem counterintuitive that if you exercise regularly, you can have higher levels of energy. Regular exercise increases the circulation of your blood and oxygen throughout the body to support daily activities, making you feel more energetic.

4. Advantages Associated with Physical Activity for Health

Regular participation in physical activity yields advantages for one’s health over and above short-term improvements in physical fitness and/or exercise. Rather, the community is looking for ‘longevity’ advantages and a more complete quality of life irrespective of age.

Disease prevention: Regular exercise and falls prevention can lower the rates of chronic disease (such as type II diabetes, cardiovascular disease, elevated blood pressure, and certain cancers). In addition, regular exercise can facilitate chronic disease management, helping improve living conditions for individuals living with chronic diseases.

Longevity: Research consistently shows that individuals who are regularly physically active generally experience longer, healthier lives than individuals who are not regularly physically active. Regular exercise can maintain motion capacity and physical capacity which is associated with physical function and independence, particularly with older adults.

5. How Much Exercise?

As the World Health Organization expressed, adults should engage in, at a minimum, 150-minutes (i.e., 30 minutes per day 5x/week) of moderate intensity1 aerobic exercise or75 minutes/week of vigorous (greater than 80 % MHR) exercise. Importantly, adults should engage in ‘strength/weight’ training at least two times per week to maintain muscle and bone health.

Summary

Exercise is not about looking good, rather, physical and mental well-being through higher levels of ‘physical activity’ is prioritized. Regular physical activity should be viewed as an effective way to reduce disease, improve mood, and improve engagement in life generally. You can begin with leisure walking, engage in a local fitness программ, or simply engage in family/classical yoga. It is important to engage at least 150 minutes of physical activity/week. Make this change generally and you will begin to enjoy the benefits of the associated physical health. Once you become a regular performer of movement it will change your life dramatically.