The Miracle of Exercise
What would you do if I told you that there is one thing that can make you look better, give you energy, protect you against all primary diseases, improve your cognitive function, and even make you live decades longer? No, it’s not magic; it’s the simple truth that exercising is everything!
I started playing tennis when I was three years old—well, running after balls. But I have never looked back. Working out for me is like oxygen. My body needs it; my mind thanks me for it. But you don’t have to be like me, her, or anyone else. You can be yourself and still learn about exercise's many benefits for your mental and physical well-being. There are also countless different forms of exercise, and I am sure we can find you the one that fits with who you are!
BENEFITS OF EXERCISE
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
—Jerry Rice
Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. But in the long term, it's a game-changer. It reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. Let’s dig deeper into the magic of working out and the bright future it can bring.
A healthy weight!
90% of people alter their images online, so the fake bodies you scroll through every day are not achieved by exercise. These are just computer-generated aliens pretending to be one of us. You want a well-oiled machine of a body that can get you to places, help you achieve your daily goals, and make you feel capable and happy. Most people do not do that. Nearly 1 in 3 people in the United States are obese, and 1 in 5 are morbidly obese. A healthy weight balances in the game of nutritious food and daily exercise. When you take part 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. Any amount of activity is better than none. To gain the benefits of exercise, get more active throughout your day. For example, could you take the stairs instead of the elevator or rev up your household chores? Consistency is key.
Fights of Diseases!
No matter your current weight, 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 lowers your risk of heart and blood vessel diseases, called cardiovascular diseases. Dr. Gabrielle Lyon, Founder of Muscle-Centric Medicine, highlighted that exercise benefits your endocrine system, which secretes something called myokines.
Think of myokines as tiny messengers released by your muscles when you move. They’re like little signals that your muscles send out during exercise. So, when you work out, you are not only strengthening your muscles, but you’re also giving your body’s “message system” a workout. Myokines can positively impact your overall health, especially in how your body regulates things like metabolism and inflammation. So, as Dr. Lyon explains, getting active doesn’t just benefit your muscles; it also helps keep your whole body in balance.
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.
Brain Health!
According to Dr. Stephen Cain, the effect of exercise on brain volume is a topic of growing interest in neuroscience and exercise science. Research indicates that regular physical activity, particularly aerobic exercise, can positively impact brain structure, including changes in brain volume.
Studies have shown that aerobic exercise increases gray matter volume in various brain regions, including the hippocampus, prefrontal cortex, and motor cortex. These areas involve memory, learning, executive function, and motor skills. However, exercise can also boost memory and thinking skills. "There's a lot of science behind this," says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.
Exercise stimulates physiological changes in the body, such as the production of growth factors—chemicals that affect the growth of new blood vessels in the brain and even the abundance, survival, and overall health of new brain cells.
Many studies have suggested that the parts of the brain that control thinking and memory are more significant in volume in people who exercise than in people who don't. "Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions," says Dr. McGinnis.
Boosts Mood!
Did you know that nearly 70% of teens and young adults think anxiety and depression play a significant role in their lives? Well, it's time to start exercising. Need to feel better? Or do you need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may make you happier, more relaxed, and less anxious.
When you exercise regularly, you may also feel better about your appearance and yourself, which can boost your confidence and self-esteem. Exercise can also indirectly boost memory and thinking by improving mood and sleep and reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Boost Energy!
There is a reason why you feel tired all the time if you only sit at home on your phone. Regular physical activity can improve your muscle strength and boost your endurance. Exercise sends 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 goals. There is nothing better than feeling like your body is capable and you are spending most days doing productive and fun things for right now and for your future.
It can be FUN & Social!
Thanks to technology and COVID-19, people are more isolated than ever, and that has also been shown to increase most mental health triggers. Once you have figured out what type of exersice you can enjoy and stick with, the fun and community of like-minded people will follow. And let’s face it, being good at something, making yourself feel good and look fabulous while making new friends…well, is a miracle. Get yours!
Longivity!
An estimated 110,000 deaths per year could be prevented if U.S. adults ages 40 and older increased their moderate-to-vigorous physical activity. Even 10 minutes more a day would make a difference.
Taking more steps a day also helps lower the risk of premature death from all causes. In one study, for adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.
DIFFERENT TYPES OF EXERCISES
I almost didn’t write this chapter because it is impossible to define exercise. It can be anything from walking to running errands to playing pro basketball eight hours a day. But I will list the three main categories of exercise that have different benefits for your health.
Aerobic Exercise:
Aerobic exercise, often referred to as cardiovascular or cardio exercise, is a form of physical activity that promotes increased heart rate and enhanced respiratory function. This exercise involves activities that engage large muscle groups, such as running, swimming, and cycling. “Aerobic” denotes that the body utilizes oxygen to meet the increased energy demands during exercise.
These exercises are known to enhance cerebral blood flow and angiogenesis. Is one exercise better than another in terms of brain health? We don't know the answer to this question because almost all of the research has looked at one form of exercise: walking. "But other forms of aerobic exercise that get your heart pumping might likely yield similar benefits," explains Dr. McGinnis.
Strength Training:
Sometimes called resistance training, it should be performed two to three times a week. Squats, lunges, push-ups, and exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Now, with YouTube and apps, you can get a pair of dumbless devices and start doing routines from home. No excuses!
Stretching!
Also, Yoga, Pilates, and other forms of meditative stretching exercises. Combining physical postures, controlled breathing, and mindfulness has shown associations with increased cerebral blood flow. Studies suggest that yoga may contribute to neurovascular health and potentially support angiogenesis[3], providing a conducive environment for vascular growth. Yoga also holds promise to decrease age-related neurodegenerative changes in the brain, thus protecting from diseases like Alzheimer’s.
HOW SHOULD YOU START?
Photo by matthew reyes on Unsplash
Don’t overthink it!
You don’t need expensive gym memberships, fancy apps, or watches. Start today, right now! After reading this article, get out of bed and go for a walk. Listen to your music or an audiobook, and enjoy life!
It’s a lifestyle!
Exercise is not just a fad. It is not meant to be one hard workout you hate and then abandon. It is a lifestyle that you will develop, build, and cherish because you want to live in a healthy, good-looking body! And have your brain engaged and active to pursue your desired future.
Do You!
Do be active; it does not mean you have to be one with that insta influencer. Maybe you like cleaning. Did you know that regular chores can burn up to 500 cal an hour? That’s the same as running intervals on the treadmill. You may have wanted to try volleyball, pickleball, tennis, basketball, or golf. Well, do some research and find those clubs, those courts, and those communities. Maybe you want to do it alone, then check out swimming, running, hikes, or workouts in your home. Everything is allowed! Design your own life.
Want More?
What if you really get into it and want more? Well, I get you. That’s how I am wired. Currently, I am trying to figure out how to fit marathon training into my schedule because everything is possible, right? If you find an exercise routine or a sport that you truly enjoy and, after a while, want to make it a bigger part of your life, then you have already won at life. It is such a great goal to pursue. Make a plan that you can sustain and mostly enjoy (because some days you won’t). Surround yourself with like-minded people who can help you on your quest and push you forward. Be kind to yourself and recognize that you are doing something that 99% of people never will, even on hard days. And enjoy the ride!
The biggest gift you can give yourself in your youth is to value your time. Later in life, that time will slip through your fingers like sand. Start building good daily habits right now and set yourself apart. You got this!
