Although most people know that exercise is an integral part of a healthy lifestyle, and its benefits are numerous and well-documented, the true benefits are not always acknowledged or absorbed by everyone. Regular physical activity can help improve physical health, boost mood and cognitive function, and reduce the risk of chronic diseases. In this article, which is the first part in a series of two, we’ll explore some of the most significant benefits of exercise, including its impact on cardiovascular health, weight management, and mental well-being. Whether you’re just starting to incorporate exercise into your routine or you’re a seasoned athlete, you’ll find valuable information in this first part of our series on the benefits of exercise.
Here are the 8 irrefutable, study-backed benefits of exercise backed by science:
- Reduce feelings of depression, stress and enhances your mood: Endorphins are natural opiates that block pain perception and may improve your mood, these endorphins rise after 30 minutes or more of exercise. These hormones are responsible for the sense of euphoria athletes experience during intense exercise sometimes called the ‘runner’s high’.
- Increased energy levels and concentration: As strange as it may seem that as we expend more energy for exercise that our bodies will respond with greater energy levels, double blind studies have proven this fact many times over.
- Improved and deeper sleep: Exercise can help regulate your circadian rhythm, which is your body’s internal clock that regulates your sleep-wake cycle. Regular physical activity can also help reduce stress and anxiety levels, which can interfere with sleep quality.
- Reduces all cause of cardiovascular related deaths: Both men and women who reported increased levels of physical activity and fitness activities were found to have reductions in relative risk of death by 20-35%.
- Reduces risk of type 2 diabetes: Both aerobic and resistance exercise have been shown to reduce the risks associated with high blood sugar and the regulation of insulin.
- Reduces risk of cancer: In particular, when it comes to colon and breast cancer, physically active men and women exhibited a 30% – 40% reduction in relative risk of colon cancer.
- Reduces your risk of hypertension: Exercise improves the strength of heart muscles; a stronger heart can pump more blood with less effort.
- Reduction in risk of osteoporosis: Weight-bearing exercise appears to have the greatest effects on increasing bone mineral density. In addition, it has been found that athletes who engaged in high impact exercises tended to have increased bone mineral densities over lower impact sports.
How much physical activity is enough? 
It has become very apparent that physical activity is essential in preventing chronic disease and premature death. In one study, it was found that regular physical activity (2000 kcal / 8400kj) per week, was associated with an average increase in life expectancy of 1 to 2 years by the age of 80! Even at lower amounts and volumes of activity (1000 kcal / 4200kj) per week we found that the amount of exercise is effective in reducing all-cause-mortality by 20% – 30%. In another study it was recommended to participate in at least 150 minutes of moderate intensity exercise per week or 75 minutes of vigorous physical activity.
Look out for part 2 on the benefits of exercise next week.
Disclaimer – Urban wellbeing and its associates offers health and fitness information and is designed for educational and entertainment purposes only. You should consult your physician or general practitioner before beginning a new fitness program. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, you should always consult with a physician, general practitioner, or other qualified healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read in our publications or lectures. The use of information provided though the urban wellness service is solely at your own risk and is not medical or healthcare advice.
References:
- National institute on ageing – www.nia.nih.gov.exercise
- Health benefits of physical activity: the evidence – Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin – 9 exercise page study
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