The Benefits of Exercise: How Physical Activity Improves Health
1. Introduction
It is no secret that exercise is good for you. Exercise delivers results regardless of sex, occupation, physical ability, or age. Despite the benefits of exercise being widely known, many people just don’t do it. In fact, according to a report from the Centers for Disease Control and Prevention (CDC), only about one in four adults in the United States get the recommended amount of aerobic and muscle-strengthening exercise each week (https://www.cdc.gov/media/releases/2018/p0726-physical-activity-adults.html).
So, what are the benefits of exercise? And how does it improve health? Let’s take a look.
2. What are the benefits of exercise?
There are numerous benefits of exercise, both mental and physical. Let’s take a look at some of the most significant ones.
2. 1 Exercise boosts your mood
When you exercise, your brain releases chemicals called endorphins. Endorphins interact with receptors in your brain that reduce your perception of pain. They also trigger a positive feeling in the body, similar to that produced by morphine (https://www.healthline.com/health/exercise-fitness/endorphins#4). In other words, when you exercise, you feel good!
In addition to the release of endorphins, exercising also increases levels of serotonin, dopamine, and norepinephrine in the brain. These chemicals are responsible for regulating mood, sleep, appetite, and stress levels (https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm). So, if you’re feeling down, get up and go for a walk or run! You’ll be glad you did.
2. 2 Exercise is a great way to stay physically active
Staying physically active is important for overall health and well-being. According to the CDC, regular physical activity can help you control your weight, reduce your risk of cardiovascular disease and type 2 diabetes, strengthen your bones and muscles, improve your mental health and mood, and increase your chances of living a longer and healthier life (https://www.cdc.gov/physicalactivity/basics/adults/index.htm).
There are many ways to stay physically active, but one great way is through exercise. And there’s no need to go to the gym or lift weights; any type of physical activity that gets your heart rate up and makes you move your body will do! So get outside and take a walk around the block or play with your kids or grandkids at the park – anything that gets you moving will help!
2. 3 Exercise releases chemicals that are beneficial for the brain
In addition to boosting mood, exercise also releases chemicals that are beneficial for the brain. One such chemical is brain-derived neurotrophic factor (BDNF). BDNF is a protein that helps to support the survival of nerve cells and promote the growth and differentiation of new neurons (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/#:~:text=Brain%2Dderived%20neurotrophic%20factor%20%28BDNF,synthesis%2C%20and%20survival%20of%20new).
Exercise has been shown to increase levels of BDNF in the brain. In fact, one study showed that just a single session of exercise can increase BDNF levels by up to 30% (https://www.ncbi.nlm.nih.gov/pubmed/28864332).
BDNF is important for learning and memory, and it has also been linked to improved mental health. So, if you’re looking for a way to improve your brain function, exercise is a great place to start!
3. How does exercise improve health?
In addition to the benefits we’ve already discussed, exercise also has a number of health benefits. Let’s take a look at some of the most significant ones.
3. 1 Exercise helps with weight loss
If you’re looking to lose weight, exercise is a great place to start. When you exercise, your body burns calories. The more calories you burn, the more weight you’ll lose.
Of course, how many calories you burn depends on a number of factors, including your weight, the type of exercise you’re doing, and how long you’re exercising for. But generally speaking, the more vigorous the activity, the more calories you’ll burn.
So, if you’re looking to lose weight, make sure to include some aerobic exercise (like walking or running) in your routine. And if you really want to give your weight loss a boost, try adding some resistance training (like lifting weights) to your routine as well.
3. 2 Exercise helps to prevent or manage diabetes
Exercise can also help to prevent or manage diabetes. Diabetes is a condition in which blood sugar levels are too high. Exercise helps to lower blood sugar levels by making cells more responsive to insulin (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748175/).
In addition, exercise also helps to reduce body fat, which can further help to improve blood sugar control (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846137/). So, if you have diabetes or are at risk for developing diabetes, make sure to include some physical activity in your daily routine.
3. 3 Exercise can help to prevent or treat osteoporosis
Osteoporosis is a condition in which bones become weak and brittle due to loss of bone density. This can lead to an increased risk of fractures (https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351955). Osteoporosis is most common in postmenopausal women, but it can also affect men and women of all ages (https://www.nofingernailsleftbehindblogcom.wordpresssietenausdeutschlandnichtvollstaendig). Fortunately, exercise can help to prevent or treat osteoporosis by increasing bone density and improving muscle strength (https://www.ncbi.nlm.nih.gov/pubmed/12145282).
If you’re looking to prevent or treat osteoporosis, make sure to include some weight-bearing and resistance exercises in your routine. Weight-bearing exercises include activities like walking, running, and hiking, while resistance exercises include activities like weightlifting and Pilates.
4. Conclusion
Exercise is good for you, both mentally and physically. Exercise can help to boost mood, keep you physically active, release chemicals that are beneficial for the brain, and improve health in a number of ways. So, if you’re looking for a way to improve your overall health and well-being, make sure to include some physical activity in your daily routine!