Say Yes to Exercise

Finding Meaningful Reasons to be Physically Active

You already know that regular exercise is important for the maintenance of good health. But even with all the evidence, you still don’t seem to be able to lead an active lifestyle, do you? You are not alone. A large percentage of the American population does not engage in physical activities on a regular basis, and this is especially true for women. I don’t believe that women don’t exercise because they are simply lazy, but because they can’t find meaningful reasons to change.

When we are contemplating changing a behavior, in this case becoming more physically active, we usually tend to compare its pros and cons. This means that we create a mental list of potential benefits we might get versus our perceived barriers (such as lack of time). If your pros are strong enough to outweigh your perceived cons, you will be more likely to move on to the next stage: action. Keep in mind that these factors can work as powerful motivators. However, to be effective, this list should contain only factors that are important to you. For instance, a teenage girl is probably not concerned about the preventive effect of exercise on osteoporosis, meaning that this particular point is not strong enough to be on her “pros” list.

To give you a jump-start, I summarized a few benefits of exercise. Go through the list and pick the ones that speak to you.

1. Physical health improvement

Regular physical activity has a positive effect on the heart, lungs, blood vessels, skeletal muscles, bones, and joints. Exercise is a form of controlled challenge that forces the human body to adapt. We could say that it is a way to train the body to get stronger and more efficient.

2. Reduce your risk of developing chronic diseases.

There is considerable evidence which supports the belief that physical activity plays an important role in preventing cardiovascular disease, hypertension, stroke, osteoporosis, type 2 diabetes, and certain types of cancer. This is because exercise may lower LDL (bad) cholesterol and triglycerides, increase HDL (good) cholesterol, improve glucose metabolism, and reduce blood pressure and abdominal fat.

3. Drug-free approach to several ailments

According to the CDC (Center for Disease Control and Prevention), 32% of American adults have hypertension, 27.2% have high cholesterol, and 11.5% have diabetes. These are all major risk factors for cardiovascular disease, and if left untreated may lead to death. These conditions are usually treated with medications and lifestyle changes. It is well known that exercise has a positive effect on blood pressure, cholesterol, blood glucose, and body composition. In some cases, health improvements may be significant enough that your doctor might reduce or even stop your medication.

4. Improved mental health

Exercise increases blood circulation in the brain, meaning that more oxygen and nutrients reach the neurons, preventing “brain aging.”  It apparently has a protective effect against neurological diseases such as Alzheimer’s, and may prevent cognitive decline that occurs with aging. Also, new research suggests that exercise induces changes in brain function and structure, which improves cognitive performance and enhances learning[1].

5. Boost immune function

The regular practice of moderate-intensity physical activity can boost immune function[2]. It appears that exercise produces a temporary anti-inflammatory environment, which reduces the risk of infection[3]. Some studies point out that active people report fewer colds than sedentary ones.

6. Energy boost

It is proven that regular physical activity can improve cardiovascular and respiratory function by strengthening heart and lungs. This means that these systems will work more efficiently, saving you precious energy to expend in activities you enjoy such as playing with your kids. Studies show that regular physical activity fights fatigue and improves energy levels of previously sedentary individuals[4]. This means that you won’t feel so tired or out of breath when performing activities of daily living.

7. Stress relief

Exercise also affects the nervous system by stimulating the release of several chemicals that influence mood, alertness, vitality and feelings of well-being[5] which has been associated with the decrease of anxiety and depression. Practicing an activity you enjoy can help you manage stress not only because of the feel-good substances produced, but also because during this time you are focusing on a single task which helps to rid your mind of harmful thoughts.

8. Better sleep

Exercise promotes deep, intense sleep – the kind that makes you feel refreshed and restored in the morning. It also helps you fall asleep faster and stay asleep[6]. And because exercise helps in reducing stress and decreasing anxiety, you may get a better night of sleep.

9. Improve posture

Most of us spend a good part of the day sitting, which can contribute to muscle imbalances and low-back pain. Exercise can strengthen weak muscles and improve flexibility on tight ones, promoting a better body alignment. Better posture means fewer back problems and a better looking body.

10. Improved body-image

Many studies have found that regular exercise can improve self-confidence and body-image. Also, as your exercise abilities improve, your confidence increases, and you will experience feelings of accomplishment (self-efficacy).

11. Better mood

Exercise releases feel-good substances that can improve your mood. Also, feelings of accomplishment that come after an exercise session can contribute to an emotional boost.

12. Improve body composition

Exercise boosts energy expenditure which is one of the components of weight-loss. A well-balanced exercise program can increase muscle mass while reducing body fat. More muscle contributes to a higher metabolic rate at rest, meaning that your body burns more calories even when you are slouching on the couch.

13. Money saving

Regular exercise can improve one’s health status, and by being healthier you can actually save money. There is some evidence that regular exercisers get sick less often and recover faster than sedentary people. You might spend less on medical appointments, expensive procedures, and drugs.

14. Being a role model

Leading an active lifestyle can have a positive influence on your family. Research shows that children are more likely to be active if their parents exercise regularly.

 References

Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.

Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.

Powers, S and Howley, E. Exercise Physiology. Theory and Application to Fitness and Performance. New York: McGraw-Hill. 2007.

Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Woters Kluwer and Lippinicott Williams & Wilkins. 2010.