What are the psychological and physical health advantages of exercise??
Exercise offers numerous advantages for both physical and mental health, serving as both a therapeutic and preventive tool. Even a small amount of exercise, though below the recommended guidelines, can still yield positive results.
Physical and mental health both benefit from exercise. The National Institute on Aging notes that research shows that a sedentary lifestyle can be harmful.
The Centers for Disease Control and Prevention (CDC) emphasizes that “regular physical activity is one of the most crucial actions you can take for your health,” and everyone can gain from it.
Health Benefits of Regular Exercise
Regular physical activity has a wide range of health benefits, both for the body and the mind. These benefits are not only preventive but also therapeutic. Even small amounts of exercise, below the recommended guidelines, can still have a positive impact.
- Promotes Heart Health
Exercise plays a crucial role in maintaining heart health by:
- Improving cholesterol levels
- Lowering blood pressure
- Decreasing the risk of heart disease and heart attacks
- Reducing the risk of stroke
The Centers for Disease Control and Prevention (CDC) suggests that adults aim for 150 minutes of moderate-intensity exercise per week. The positive effects of exercise are noticeable from the outset, with increased benefits as physical activity levels rise.
- Helps Manage Diabetes
According to the American Diabetes Association (ADA), various forms of exercise can aid individuals with type 2 diabetes or those at risk, including:
- Better blood glucose control
- Reduced cardiovascular risks
- Weight management
- Enhanced overall health
- Delaying or preventing type 2 diabetes
For individuals with type 1 diabetes, exercise can improve cardiovascular fitness, increase muscle strength, and enhance insulin sensitivity. The ADA encourages exercise as a key component in managing diabetes and maintaining overall health.
- Lowers the Risk of Certain Cancers
The National Cancer Institute has found substantial evidence linking increased physical activity to a reduced risk of several cancers, including:
- Colon
- Stomach
- Esophageal
- Breast
- Bladder
- Uterine (endometrial)
- Kidney
A 2016 review of cancer studies revealed a 37% reduction in cancer-specific mortality among the most active individuals compared to the least active. While physical activity may also lower the risk of other cancers, the evidence remains less definitive.
- Boosts Mental Health and Mood
Exercise is effective in reducing anxiety, and its mood-boosting effects can be felt immediately after a moderate or intense workout. Over the long term, regular exercise can also help prevent depression and promote mental well-being.
- Strengthens Bone Health
As people age, they naturally lose bone density. Regular physical activity, particularly weight-bearing and muscle-strengthening exercises, can prevent this loss. Exercises like walking, dancing, and resistance training are especially beneficial for bone health, with positive effects beginning after just 90 minutes of exercise per week.
- Builds and Strengthens Muscles
Weight-bearing exercises help to build and strengthen muscles, a vital aspect of maintaining muscle mass, especially as individuals grow older.
- Increases Lifespan
There is strong evidence supporting the idea that physical activity can extend life expectancy. Even moderate amounts of exercise provide significant benefits, with the greatest improvements seen when a person transitions from being inactive to engaging in even a minimal amount of activity.
- Supports Healthy Weight Maintenance
The CDC states that exercise can be an effective tool for maintaining a healthy weight over time, although it may require more than the recommended amount for weight loss. A balanced diet, along with regular physical activity, is essential for long-term weight management.
- Alleviates Chronic Pain
A review in 2017 examined whether exercise helps with chronic pain and found some evidence of improvements in physical function and psychological well-being, although more research is needed. Exercise did not appear to cause harm and may have beneficial effects on quality of life.
- Fall Risk in Older Adults
Physical activity that combines aerobic exercise, balance training, and muscle strengthening can lower the risk of falls and related injuries in older adults. Regular activity can help maintain stability and coordination, reducing the likelihood of falls.
- Improves Sleep
Exercise can enhance sleep quality by increasing the efficiency of sleep, promoting deeper rest, and reducing daytime fatigue. It may also reduce the need for sleep medications.
- Prevents and Treats Osteoporosis
Exercise helps maintain bone density and can prevent or treat osteoporosis. Weight-bearing exercises, along with strengthening and balance exercises, are especially effective for individuals with this condition.
- Enhances Brain Function and Reduces Dementia Risk
Regular physical activity is linked to a lower risk of dementia and Alzheimer’s disease, especially in individuals over 50. Exercise also improves cognitive functions such as processing speed. A study from 2016 suggested that physical and cognitive activities, along with a Mediterranean diet, may help preserve brain health and delay neurodegenerative diseases.
Conclusion
Regular exercise has a multitude of benefits for both physical and mental health. It can lower the risk of various diseases, improve mood, and increase life expectancy. Even small increases in physical activity can make a significant difference, especially for those who are currently inactive. Taking the first steps toward being more active is important, and the benefits start to accumulate right away.
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