The importance of exercise

Physical exercise and its overall benefits are often talked about and stressed in different circles. However, a majority of us are unable to follow a regular exercise routine on a consistent basis. We often get carried away in the belief that exercise is synonymous with ‘losing weight’ or ‘staying in shape’. While exercise definitely helps with both of these, there are numerous additional benefits of exercise that improve overall well being.

1.    Exercise controls weight

Changing lifestyle habits have given rise to an alarming increase in the incidence of obesity in the current population. Competitive work atmosphere, taking unfinished work home, work stress and unhealthy eating habits have all contributed to this. A regular exercise routine is the only thing that can keep things in balance to control undue weight gain.

2.    Exercise combats health conditions and disease

Regular exercise can contribute to general good health and avoid many life threatening disease conditions. It has been estimated that regular physical activity can help in achieving:

• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• up to an 80% lower risk of osteoarthritis
• up to a 70% lower risk of osteoporosis and hip fracture

In addition, regular exercise also helps in minimizing the incidence and effects of diseases such as asthma, bronchitis and hypertension.

3.    Exercise improves mental health and reduce stress

Exercise helps elevate your mood and contribute to general wellness and better mental health. Sometimes, subtle degrees of depression and anxiety are part and parcel of day-to-day life often associated with the stress of work and commitments. Regular exercise helps to relieve these stresses and promote mental stability by increasing the body levels of norepinephrine, which improves the body response to stress.

Exercise also triggers the release of chemicals called endorphins, which helps to create a feeling of happiness and euphoria. Hence, it is common practice to actually recommend a daily routine of exercise to those suffering from anxiety and depression. Furthermore, exercise and physical fitness can boost self-esteem and improve positive self-image.

4.    Exercise boosts energy and improves physical strength

Exercise is a better energy booster than artificial energy drinks and commercial products. Exercise delivers more oxygen and nutrients to the body tissues and helps the cardiovascular system work more efficiently. Regular exercise helps to improve overall functionality of the heart and lungs, which in turn gives more energy.

Exercise helps strengthen the muscles, improves stamina and endurance. Regular exercise increases muscle bulk instead of layers of fat. This contributes to overall better functionality of the body and improves the ability to carry out daily activities without feeling tired or lifeless.

5.    Exercise promotes better sleep

Regular physical activity can help you fall asleep faster. It gives a better rhythm to your daily life, aiding you to work during the day and fall asleep in the night without the need for sleeping pills, music or television. It helps to put you in a deep sleep where the body completely relaxes. Exercise several hours before bedtime raises the body’s core temperature. When the body temperature drops back to normal a few hours later, it signals the body that it’s time to sleep.

6.  Exercise increases brain power and improves memory

Various studies have shown that cardiovascular exercise can actually help in creating new brain cells (neurogenesis) thereby improving overall brain performance. Exercise increases levels of brain-derived proteins that help with decision making, higher thinking, and learning. On a long-term basis, it further helps in reducing the incidence of a disease such as dementia and Alzheimers.

Cardio-vascular exercise helps increase production of cells in the hippocampus of the brain responsible for memory and learning. Contrary to old-school thinking, this is the reason behind most academic institutions advising children to participate in sport and physical training concomitant to other academic activities.

7.   Provides a way to interact better with family and friends

Exercise can be a way of interacting better with family and friends. Exercising with a family member or a friend, can draw you closer to them. Also the overall ‘feel good’ effect of regular exercise makes one more sociable and friendly.

8.  Helps to quit or avoid other addictions such as smoking or alcohol

A regular exercise routine helps maintain a better balance in life, avoiding the urge for smoking and alcohol. It helps in keeping the mind and body more focused and driven. Short exercise sessions distract drug or alcohol addicts, making them de-prioritize cravings.

Good exercise with an expert trainer in a well-equipped gym is certainly beneficial. However, we can also adjust our daily life chores towards exercise.

• Climb a flight of steps rather than always relying on the elevator, especially when it’s less than 4 floors up.
• Walk or cycle instead of driving for short distance travel
• Do-it-yourself – wash the car, mop the floor etc.
• For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song.
• If your activity requires you to work even harder, it is called vigorous intensity activity. Vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

Regular exercise is of paramount importance to your life. A routine with 30 – 60 minutes exercise at least three times a week is recommended by most experts as being the ideal for healthy living. It helps in physical and mental

well-being, avoidance of illness, improves body musculature and appearance in addition to making you a more productive and friendly individual.