I cannot emphasize enough the importance of regular daily exercise. We are designed for locomotion and not for a sedentary lifestyle. We are not meant to spend hours in office cubicles glued to computer screens, or slumped on sofas and watching television. If you find that your lifestyle is largely sedentary then commit to taking regular exercise breaks. Do stretching exercises, take periodic walks around the office, and go up and down stairs wherever possible, rather than using the elevator. Provided that it is safe, park further away from places you may be visiting and then walk briskly to them. Put a spring in your step. Take out a gym membership or join the YMCA. Avoid sudden changes in routine and ease into an exercise program gradually. If possible, partner up with someone so that you can encourage each other and keep each other accountable. If you are unused to exercise, are overweight or over 40, then you should consult your physician first before beginning an exercise program.
I’m often struck when I see a parent with a 3-4 year old child how active and slim the child is and yet how often the parent is completely out of shape, the result of years of poor dietary choices and lack of exercise. Being overweight and obese has serious consequences for our health (1). Regular exercise on the other hand confers many benefits and these are listed below.
1) Regular exercise stimulates our heart rate, resulting in improved circulation. This aids the delivery of oxygen and nutrients to our tissues and enhances the removal of toxins and waste products.
2) Both aerobic and resistance training exercises have been shown to lower blood pressure and these effects are largely independent of weight loss (2). Blood pressure is lowered as peripheral arteries dilate in the process of improving circulation to the tissues.
3) Exercise promotes arterial health. It helps to prevent atherosclerosis, the process whereby arteries become lined with plaques that reduce blood flow and increase the risk of heart attacks and strokes.
4) Regular exercise improves our energy levels and our mental acuity.
5) As our muscles contract and relax during exercise, they massage our veins, thereby enhancing the return of blood to the heart.
6) Movement of our voluntary muscles also improves the flow of lymph through the lymphatic system, stimulating our immune system and strengthening our resistance to infections.
7) Exercise stimulates our breathing and encourages us to breathe more deeply, thus improving our oxygen intake and the expulsion of carbon dioxide.
8) Exercise is also important for our mental health. It has been shown that regular exercise is associated with a reduced risk of dementia, including Alzheimer’s Disease, among people aged 65 years or older (3).
Moderate exercise can also lead to the release of endorphins in the brain, substances that give us a feeling of well-being, even euphoria (4). It appears that regular physical activity can reduce anxiety, mask pain, and be as effective as psychotherapy for treating mild to moderate depression.
9) Perspiration induced by exercise helps our bodies to eliminate toxins in the sweat.
10) Exercise consumes calories and as long as we don’t increase our caloric intake, we will lose weight and thus reduce our chances of succumbing to diseases associated with being overweight.
11) Regular exercise has also been shown to reduce the risks of developing breast cancer and prostate cancer, both directly by lowering the circulating levels of estrogen and testosterone and the tissues’ responses to them, and indirectly by promoting weight loss (2).
12) Last, but not least, by exercising regularly we will maintain a healthier body shape and this will work wonders for our self-confidence.
All of these benefits will be forfeited if we do not engage in daily low-intensity exercise. So, what are we waiting for?
References
1. Jones, C. J. (2009) Obesity and How It Can Affect Our Health. https://www.healthyaddress.com/?p=143
2. Ornish, D. (2007) The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. Ballantine Books, New York, 386 pp.
3. Larson, E. B. et al. Exercise Is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older. http://www4.mediquality.net/infos/33135/aim73.pdf Ann Intern Med. 2006; 144:73-81.
4. Quinn, E. (2009) Runner’s High Related to an Increase in Endorphin Levels in the Brain. About.com:Sports Medicine. http://sportsmedicine.about.com/od/anatomyandphysiology/qt/Runners-High.htm
© Christopher J. Jones, M.Sc., Ph.D.
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