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The Benefits of Exercise

Exercise is defined as bodily or mental exertion, especially for the sake of training or improvement of health. In order to maintain health, the United States Department of Health and Human Services recommends at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week. Even greater amounts of physical activity (60 to 90 minutes) may be necessary for the prevention of weight gain, and for weight loss.

Moderate activity would include such activities as brisk walking and stair climbing, or raking leaves and shoveling snow. Additionally, the recommended 30 minutes on most days of the week can be split into three 10 minute sessions, to receive the same benefits as one long session. There are various avenues to exercise when looking to stay healthy; the key is assortment in activities and 30 minutes a day. It is recommended that an individual exercises at an intensity of 60%-90% of their maximum heart rate (max heart rate is 220 – age). By achieving this they are not only burning fat but also working in their ideal aerobic zone.

Benefits

The United States Department of Health and Human Services states that numerous people live sedentary lives; in fact 40% of adults in the United States do not participate in any leisure-time physical activity. Furthermore less than 1/3 of adults engage in the recommended amounts of physical activity (at least 30 minutes most days). The benefits of regular exercise are literally life saving. Physical activity contributes to the following:

• WEIGHT LOSS
• PREVENTION OF OBESITY
• A REDUCED RISK FOR HEART DISEASE
• HELPS CONTROL CHOLESTEROL LEVELS
• SLOWS BONE AND LEAN TISSUE LOSS
• LOWERS THE RISK OF CERTAIN CANCERS
• HELPS REDUCE ANXIETY AND DEPRESSION

Furthermore, regular exercise may contribute to lower annual death rates (approximately 300,000) attributable to obesity.

Risks of Not Exercising

Both physical and mental aspects of the body decline without regular exercise. One of the first signs of inactivity is insulin resistance. After you ingest food it is broken down into glucose, the main source of energy for the body's cells. Cells cannot use glucose without insulin, a hormone produced by the pancreas. Insulin helps the cells take in glucose and convert it to energy. When the body is unable to use the insulin that is present, cells within the body cannot use glucose as well. Excess glucose builds up in the bloodstream, which leads to type 2 diabetes.

Inactivity can also lead to cancer. Without activity food remains in the body for an extended period of time which enables any food carcinogens to infect the body. Also studies have shown that the immune system becomes suppressed and cancers have a better chance of occurring when someone lives a sedentary lifestyle.

Remaining sedentary will not only cause muscle atrophy but your brain will suffer the consequences as well. No exercise at all increases ones risk of cognitive decline and dementia. Additionally with less oxygen the brain is unable to utilize glucose as effectively, loses nerve connections, and an increase in clogged arteries occurs.

Like any muscle the heart acts in the same manner, and with lack of exercise the heart begins to shrink in size which leads to many complications. HDL’s (good cholesterol) decreases with inactivity and LDL’s (bad cholesterol) increase. The elasticity of the heart worsens with a sedentary lifestyle, and thus makes it more difficult to pump blood to all areas of the body.

Without exercise maintaining healthy blood pressure is much more difficult, and can lead to blood clots and stroke. The inability to exercise greatly increases ones risk for hypertension and ultimately strokes.

Muscle atrophy (loss) begins at the age of 40 for women and late 50’s for men. This process is only enhanced by inactivity. For every decade after 50 people lose 6 percent of their muscle mass and 10 to 15 percent of their strength! Studies reported that with 2 months of resistance training, strength can be increased by 40%. Strength training is also associated with improvements in self-esteem, sleep and depression.

Bone loss is a common aspect of aging. This process is substantially increased with a lack of all exercises. Living a sedentary lifestyle can lead to osteoporosis which in turn causes more than 1.5 million fractures a year.

Depression and low self esteem have been linked to inactivity. Dopamine receptors normally associated with exercise are not stimulated, and thus can lead to a depressive state.

Not exercising is the number one culprit for weight gain and loss of fitness. Visceral fat is directly associated with becoming overweight and inactivity. Visceral fat is the fat that accumulates around your abdominal area and organs.  Furthermore this type of fat has direct correlations with heart disease and diabetes.

In order to maintain the body’s optimal functioning regular exercise must occur. With lack of exercise the immune system becomes impaired and is much more susceptible to colds and aliments.

Taking Action

Inactivity is related to an increase risk for a multitude of medical conditions. Conversely, physical activity is related to diminishing many of the risks related to inactivity including the following:

DIABETES - Regular exercise is associated with reductions in insulin resistance.
In fact, exercise increases the efficiency that cells are able to uptake glucose and process it.

CANCER - Being physically active may lower your risk of colon cancer by 30 to 40 percent. Additionally, a decrease in breast and colon cancer recurrence has been linked to exercise.

HEART (CARDIAC) - Regular exercise protects the heart by keeping arteries elastic, and providing excellent blood flow to the entire body.

STROKE - Exercise will decrease ones chance of getting a hemorrhagic stroke by 25 percent. This is done by maintaining a normal blood pressure level, which greatly enhances an individual from developing blood clots.

MUSCLES (LEAN BODY MASS) - Strength training can reduce/reverse muscle atrophy at any age; maintenance of lean tissue mass can also decrease the frailty seen in older adults.

BONES - Strength training will potentially regenerate bone growth, and may diminish bone loss in older individuals.

MENTAL HEALTH - By staying physically active depression can be avoided and those who are depressed can greatly benefit from activity. Also the less likely you are to develop dementia, and the brain remains active with new neurons being created.

WEIGHT - Exercising for 30 minutes a day on most days can help maintain a healthy weight and reduce the risk of many chronic diseases.

IMMUNE FUNCTION - Moderate exercise has been linked to a positive immune system response and a temporary boost in the production of macrophages (bacteria attacking cells). Additionally, consistent exercise can lead to substantial benefits in immune functioning over the long-term.

The Bottom Line:

In order to lower the risk for many of the medical conditions discussed above as well as to maintain overall health, 30 minutes of moderate exercise on most days of the week is recommended. To promote weight loss, 60 to 90 minutes of daily exercise is encouraged. To build muscle and prevent bone loss, weight resistance training is recommended. At least 2 to 3 times per week using weights, with 8-15 repetitions per set (2-3 sets recommended) should be the target goal. Two to 3 sets per exercise is recommended to obtain optimal benefits.

The benefits of exercise are life saving. By aiming for 30 minutes of output (exercise) a day and watching what is consumed (intake), a healthy lifestyle can be achieved. Furthermore, even poor health habits can be overcome and result in reversing unhealthy lifestyle trends.

Examples of Moderate Amounts of Physical Activity
Common Chores Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Gardening for 30-45 minutes Wheeling self in wheelchair 30-40 minutes Pushing a stroller 1½ miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes	Sporting Activities Playing volleyball for 45-60 minutes Playing touch football for 45 minutes Walking 1¾ miles in 35 minutes (20min/mile) Basketball (shooting baskets) 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Water aerobics for 30 minutes Swimming laps for 20 minutes Basketball (playing game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1½ miles in 15 min. (10min/mile)	Less Vigorous, More Time More Vigorous, Less Time

References

Liebman, Bonnie. "While You Wait." Nutrition Action 32(2005): 3-6.

Morris, J N. "Exercise in leisure time: coronary attack and death rates." British Heart Journal 63June 1990 325-334. 27 July 2007        http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&artid=10           24515

"Overweight and Obesity." United States Department of Health and Human Services. 11 Jan 2007. United States Government. 1 Aug 2007           www.surgeongeneral.gov/topics/obesity/calltoaction/fact_whatcanyoudo.htm.

 

 

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