We all know exercise is good for us. But how good? Just how far do the benefits reach? That is what we are here to explore.
It is much more than being able to run faster or lift heavier. Exercise is an integral part of our primal roots. Research and experience are showing that by consistently working our bodies we can increase physical and mental well-being, regulate hormones, develop personal discipline, and improve many other aspects of our lives.
In this article we will discuss the benefits of exercise, how to make it a habit, and ultimately how it contributes to your well-being.
Women doing yoga, [10]
Humans are undoubtedly animals. Our biology and needs prove that, which means we are designed to move, exercise, and enjoy it! There is a strong mind-body connection in everyday life so if your body gets the exercise it needs then your mind benefits too. Studies are showing that regular exercisers have a consistently increased psychological well-being compared to those who live sedentary lifestyles [1]. The same study found that no external variables effected the increase in mental well-being [1], so no matter where you are or experience you have you can feel the benefits.
How much exercise?
From research trials, evidence shows that just 30 minutes of exercise at least 3 days a week can cause long term benefits [1] and daily exercise will increase the effects of these benefits. You do not have to do intense workouts either, even 30 minutes of yoga or walking triggers the positive changes in your body [1].
Mood
Stress, anxiety, and depression are all decreased when regularly exercising [1, 2, 3]. This is because of release of hormones and neurotransmitters that stimulate feelings of well-being and increased energy which counteract depressive and anxiolytic symptoms [3].
Sports and exercise have been shown to increase self-esteem [2]. This link is due to physical competence and body image. Noticing improvement in physical capability and fat loss and/or muscle gain is likely to boost self-confidence, self-esteem, and mood as this is a measurement of personal success. However, be cautious with body image because it is common for women to pursue a thin figure due to old societal norms of feminine body image which can be counterproductive. It is important to remember that exercise is a way to improve health and well-being [2].
Sex life
Yes, that’s right, exercise will improve your sex life. Improving your stamina and fitness leads to more enjoyable sex. Cardio-vascular workouts give you more energy when being intimate with a sexual partner and strength workouts (especially those that target core, pelvic floor & legs) tend to improve sexual function and satisfaction [8, 9]. Improving fitness has also been shown to alleviate erectile dysfunction in men which is increasingly common. Higher levels of fitness also help alleviate hypoactive sexual desire disorder which affects 32% of women [8].
Bodily health
Keeping your fitness levels is strongly associated with increasing your life span and delaying up to 40 potential chronic diseases/illnesses both physical and mental [4]. Some examples are neurodegenerative diseases (dementia, Alzheimer’s, Parkinson’s), coronary heart disease, heart attack, cancer, type 2 diabetes and many more [5].
Consistent exercise improves the bodies circulatory system around the body. The better the circulation, the more blood and oxygen you can transport to your muscles which is vitally important for delivering nutrients and hormones to muscle cells while disposing of waste products like CO2 [4]. This process keeps your body healthy and without it your bodies vitality and regenerative abilities suffer.
How to form the habit
So how do we make this happen? You need to develop the habit because in most cases these benefits occur when consistently exercising.
The key to starting a habit is starting simple. The more complex the habit, the harder it will be to keep up until you adjust. Think about any habits you have, good or bad. Chances are they started small and grew over time.
Your environment plays a large role in supporting your habits. If you keep variables the same, the chances of consistent exercise are increased [7]. From a study on regular exercisers, they found that these factors were most significant in forming and keeping the habit [7]:
Location – Gym, running track, route, space in your property, facility, or field.
Time – First thing in the morning, midday, evening, work break or after work.
Frequency of exercise – 3x per week, 5x per week. 20 minutes a day, 60 minutes a day. Low intensity vs high intensity.
Keeping these variables, the same makes it easier to stay consistent with achieving a regular exercise habit. For example, if you go to the same gym before work, five times a week for an hour each time then it would be much easier to stay on track compared to a week in which you change the variables multiple times [7].
Man lifting weights at the gym, [11]
Bibliography:
[1] Edwards, S. (2006) ‘Physical Exercise and Psychological Well-Being’, South African Journal of Psychology, 36(2), pp. 357–373. doi: 10.1177/008124630603600209.
[2] Scully, D., Kremer, J., Meade, M., Graham, R. and Dudgeon, K., 1998. Physical exercise and psychological well being: a critical review. British Journal of Sports Medicine, [online] 32(2), pp.111-120. Available at: <https://bjsm.bmj.com/content/bjsports/32/2/111.full.pdf> [Accessed 19 February 2021].
[3] Basso, J. and Suzuki, W., 2017. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plasticity, [online] 2(2), pp.127-152. Available at: <https://content.iospress.com/articles/brain-plasticity/bpl160040> [Accessed 19 February 2021].
[4] Ruegsegger, G. and Booth, F., 2011. Health Benefits of Exercise. Perspectives in medicine, [online] 11(2). Available at: <http://perspectivesinmedicine.cshlp.org/content/8/7/a029694.full> [Accessed 19 February 2021].
[5] Cdc.gov. 2021. Physical Activity Prevents Chronic Disease | CDC. [online] Available at: <https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:~:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia> [Accessed 19 February 2021].
[6] Ncbi.nlm.nih.gov. 2006. How does the blood circulatory system work?. [online] Available at: <https://www.ncbi.nlm.nih.gov/books/NBK279250/> [Accessed 20 February 2021].
[7] Tappe, K., Tarves, E., Oltarzewski, J. and Frum, D., 2013. Habit Formation Among Regular Exercisers at Fitness Centers: An Exploratory Study. Journal of Physical Activity and Health, [online] 10(4), pp.607-613. Available at: <https://www.researchgate.net/publication/236956891_Habit_Formation_Among_Regular_Exercisers_at_Fitness_Centers_An_Exploratory_Study> [Accessed 20 February 2021].
[8] Jiannine, L., 2018. An investigation of the relationship between physical fitness, self-concept, and sexual functioning. Journal of Education and Health Promotion, [online] 7(1), p.57. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963213/> [Accessed 20 February 2021].
[9] Davis, N., 2019. Does Being Fit Really Affect Your Sex Life?. [online] Healthline. Available at: <https://www.healthline.com/health/healthy-sex/fit-sex> [Accessed 22 February 2021].
[10] Soares, T. (2020), Woman doing yoga, available at https://www.leisureopportunities.co.uk/news/Covid-19-Sport-England-Active-Lives/346484 (accessed 16th March 2021).
[11] Getty Images, (2020), Man lifting weight at the gym, available at https://time.com/5795492/gym-fitness-studio-coronavirus/ (accessed 16th March 2021).
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