Exercise: The Best Medicine Money Doesn’t Have To Buy
We all know that exercise is good for our health, but very few know how amazing it really is. Getting up and moving has the ability to impact not only our health, but also our mind, body and quality of life. Exercise is the cheapest and most accessible medicine we can give ourselves. Despite its profound impact on our health, it is still underutilised by the majority of the Australian population.
Here are 8 amazing benefits of exercise that you may not have known.
1. Improved Body Composition
Exercise is a key element in changing body composition. Increased physical activity and exercise can lead to increasing both our muscle and bone mass. These changes can have a large impact on negating the effects of aging. (1,2) Exercise also plays a pivotal role in weight loss. It can increase your metabolic rate and energy utilisation, which will help burn off that unwanted fat. Decreasing your weight can also assist in reducing the load on your joints, assisting in the management of conditions such as osteoarthritis. (3)
2. Reduced Chronic Disease Risk
Being inactive can increase your risk of developing chronic diseases such as type 2 diabetes, heart disease, stroke and even some cancers. (4) Exercise can reduce these risks by improving your blood composition, decreasing your blood pressure and improving your cardiovascular health. (4) So, getting out and moving may just save your life.
3. Improved Immune Function
Exercise not only helps fight chronic diseases, but it can also help you fight more common illnesses. A single exercise session can improve your immune defences and metabolic health. This immune defence is heightened in those who follow an exercise regime as it can act to delay the onset of age-related immune dysfunction and keep you healthier all year round. (5)
4. Improved Mood and Mental Health
Getting up and moving can make you happier and reduce feelings of negative emotions such as depression, anxiety and stress. Exercise can increase the production of feel good chemicals, such as endorphins, serotonin and norepinephrine, as well as increasing the brains sensitivity to them. (6)
5. Improved Cognitive Function
Exercise not only improves your body, but it can also improve you mind. The increase in your heart rate when you exercise promotes blood, oxygen and nutrients to your brain. (7) This increase in nutrients can then increase the effectiveness of the part of the brain responsible for memory and learning. (8) This influx of important components in the long term can then assist in fighting back the risk of Alzheimer’s and dementia. (9)
6. Improved Sleep Quantity and Quality
We all feel tired after working out, but little do we know how much it can improve our sleep. The energy we burn during exercise stimulates a deeper sleep that helps us wake up feeling rejuvenated and ready to take on the day. (10) This increased sleep can also assist us in recovering from injuries by promoting recovery, as well as decreasing our chance of injuries. (11,12)
If these amazing benefits would help you then contact one of our physiotherapists today for an exercise program, or information on joining one of our group classes.
· PhysioCore
· PhysioStrong
· Body Tension
If you have any questions regarding joining one of our many group exercise classes or think you may benefit from physiotherapy, please give us a call at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.
References
1. Baz-Valle E, Schoenfeld B, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019; 14(12): 567-575.
2. Hong R, Kim S. Effects of Resistance Exercise on Bone Health. Endocrinol Metab. 2018; 33(4): 435-444.
3. The Royal Australian College of General Practitioners. Guideline for the management of knee and hip osteoarthritis. 2nd edn. East Melbourne, Vic: RACGP, 2018.
4. Booth F, Roberts C, Laye M. Lack of Exercise Is a Major Cause of Chronic Diseases. Compr Physiol. 2012; 2(2): 1143–1211.
5. Nieman D, Wentz L. The Compelling Link Between Physical Activity and the Body's Defense System. J Sport Health Sci. 2019; 8 (3): 201-217.
6. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013; 234-237.
7. Ogoh S, Ainslie P. Cerebral blood flow during exercise: mechanisms of regulation. J Appl Physiol. 2009; 107(5):1370-1380.
8. Jackson P, Pialoux V, Corbett D, Drogos L, Erickson K, Eskes G, Poulin M. Promoting brain health through exercise and diet in older adults: a physiological perspective. J Physiol. 2016 15(16):4485-4498.
9. Pedrinolla A, Schena F, Venturelli M. Resilience to Alzheimer's Disease: The Role of Physical Activity. Curr Alzheimer Res. 2017 3;14(5):546-553.
10. Dolezal B, Neufeld E, Boland D, Martin J, Cooper C. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. 2017
11. Venter R. Role of sleep in performance and recovery of athletes: A review article. S Afr J Res Sport Ph. 2016; 34(1):167-184
12. Milewski M, Skaggs D, Bishop G, Pace J, Ibrahim D, Wren T, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics. 2014;34(2):129-33.