The hidden benefits of exercise you might not know about!
Everyone knows exercise is good for us - but do you know why?!
Apart from making us fitter and stronger, physical movement has huge benefits to every part of our body. Yet less than 50% of adults (and 7% of kids) in New Zealand actually meet the minimum recommendations for exercise 😬
Research shows that in adults, exercise has wide ranging benefits, that extend far beyond feeling fitter and stronger.
It literally improves almost every aspect of health! Let’s take a look at each area in turn:
LONGEVITY
✔️Reduces the risk of early death by up to 30%
✔️Slows the ageing process (helps us live longer healthier lives)
MENTAL HEALTH
✔️Improves quality of life and mood
✔️Reduces the risk of depression by up to 30%, and can help treat depression (in some trials it's been found to be as effective as antidepressants), and can even help with PTSD
✔️Reduces the risk of anxiety and improves symptoms
BRAIN HEALTH AND SLEEP
✔️Reduces the risk of dementia, and improves brain function
✔️Improves sleep quality
HEART HEALTH AND METABOLIC HEALTH
✔️Reduces the risk of heart attacks and strokes
✔️Improves cholesterol levels
✔️Reduces blood pressure
✔️Reduces the risk of diabetes by 31% (regardless of weight), and 17% in people who are already healthy weight.
✔️Improves blood sugar levels in people with diabetes and prediabetes
✔️Helps with weight loss, and with maintaining a healthy weight after weight loss occurs
CANCER
✔️Reduces the risk of various cancers by up to 30%, including bowel cancer (30%), breast cancer (20-30%), bladder cancer (13-15%), uterine cancer (20%), oesophageal cancer (21%), kidney cancer (12-23%), and stomach cancer (19%). It may also reduce the risk of lung , prostate, ovarian, pancreatic, thyroid, and liver cancer
✔️Helps prevent cancer recurrence after treatment, in particular can reduce the risk of recurrence and death for prostate, bowel, and breast cancer by around 30-45%
BONE AND JOINT HEALTH
✔️Improves bone health (ie prevents osteoporosis)
✔️Reduces the risk of falls and broken bones in older people
✔️Reduces the risk of osteoarthritis and improves symptoms (note very high intensity or high levels of exercise such that some by professional or elite athletes, can cause knee and hip osteoarthritis, due to physical force on joints and risk of injuries)
IMMUNITY
✔️Improves immunity (helps prevent infections, and improves response to vaccines)
✔️Reduces inflammation (note that intense exercise temporarily increases inflammation and reduces immunity - but over time, and with adequate rest periods, it reduces inflammation and improves immunity overall. Moderate exercise improves immunity and reduces inflammation immediately)
The coolest thing it doesn't take that much to get the benefits - just 150 min of moderate intensity exercise per week, with strength training for 2-3 days, can make a huge difference! And if you don't exercise much currently, even 10 minutes a day can start improving your health.
So what better reason do you need to get moving 😊
https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
https://www.heartfoundation.org.nz/resources/physical-activity-sedentary-behaviour-and-heart-health-position-statement
https://www.health.harvard.edu/blog/can-exercise-extend-your-life-2019031316207
https://pubmed.ncbi.nlm.nih.gov/33256493/
https://pubmed.ncbi.nlm.nih.gov/29052784/
https://health.clevelandclinic.org/exercise-and-brain-health/