Ah, the 21st century. It is the age of sedentary lifestyles and breakneck routines that only ever put an exertion on your mental capacities. The idea of exercise acting as a medicine isn’t just a hyperbole. It is grounded in scientifically proven concepts!
We are only now stumbling upon the many positive effects of physical activity. It has far-reaching consequences for each and every system in the human body. It’s both a preventative as well as a therapeutic agent.
According to the National Institute of Health, daily exercise can positively influence some of the risk factors for chronic diseases like CVD, type 2 diabetes, obesity, cancer, and more.
What’s all the Fuss?
Is inactivity really an issue? What’s all the fuss about?
Before exploring how exercise can provide medicinal benefits, it is important for you to understand the severity of the situation.
Prolonged sedentary behavior can lead to unnatural spikes in insulin throughout the day, resulting in eventual insulin resistance. It also causes systemic inflammation, endothelial dysfunction, and impaired lipid metabolism.
That’s a mouthful! Basically, your body stops properly processing fats, creates issues in the blood vessel lining that assist circulation, and causes irritation all around your major organs. Over time, this leads to “metabolic syndrome,” which increases the risk of chronic disease.
Inactive muscles also find it hard to contract and take up glucose efficiently. This keeps your blood sugar elevated. Similarly, the lesser the movement, the more the impact on blood circulation and lipid metabolism. This eventually leads to atherogenesis (plaque formation in the arteries), setting the stage for cardiovascular disease.
Movement and How It Prevents Chronic Diseases
Physical activity can mitigate all the harmful impacts of a sedentary lifestyle. Here’s how;
1. Endocrine System: Regulating Blood Glucose
One of the most heavily researched benefits of exercise is the regulation of blood glucose levels. During aerobic and resistance training, muscle cells increase glucose uptake through non-insulin-dependent pathways. This is great for individuals at risk of or currently managing type 2 diabetes, as exercise has been proven to reduce HbA1c levels.
2. Cardiovascular System: Strengthening the Heart and Vessels
When you take up activities like walking, cycling, or swimming, you support improved endothelial function, increased myocardial efficiency, and considerably reduced blood pressure. In the long-term, this can lower your LDL cholesterol and increase your HDL cholesterol.
Regular exercise also helps build new blood vessels, which improves blood flow and oxygen delivery to the tissues. This reduces the strain on the heart and lowers the risk of stroke and heart attack.
3. Musculoskeletal System: Reducing Pain and Upholding Basic Function
With resistance training, you get to enjoy the many benefits of healthy muscle mass, bone density, and joint support. For older adults, this is particularly beneficial as they are often at a higher risk of sarcopenia and osteoporosis.
With the preservation of lean muscle mass and bone mineral content, exercise significantly reduces the risk of falls and fractures. Over time, this allows you to lead a much more independent and carefree lifestyle.
4. The Brain: Mental Health and Clarity
The effects of exercise on the brain are well-established and have been the subject of many studies over the years. Regular physical activity has been linked to lower levels of depression, and a combination of treatment along with movement shows much lower rates of relapse.
Exercise stimulates the release of endorphins, dopamine, and brain-derived neurotrophic factor (BDNF), all of which lead to a much better mood as well as improved neuroplasticity.
The New Age Clinical Approach: Prescribing Exercise
Exercise isn’t just about losing weight or looking a certain way. Healthcare practitioners all around the world have begun integrating “exercise prescription” into their practice. The Mayo Clinic advises its readers to get in at least 150 minutes of moderate aerobic activity a week.
The best exercise is one that takes into account your current health status, risk factors, and preferences. If you have an existing illness, consider hiring a professional fitness trainer who can work with you and work around your illness for the best benefits.
Move the Body to “Move” the Mind
Exercise is one of the most powerful tools we have in our arsenal against deadly diseases. As we begin to move, so does our system. In the past couple of years, we have seen a rise in obesity rates as well as deadly diseases associated with it. It’s time to get moving!
Physical exercise can reduce the global burden of chronic conditions. Incorporating just a few minutes of exercise into your daily routine, through a brisk walk, yoga session, swimming, roller skating, or dancing, can get you a much healthier and more resilient body in the long run.
This article was written for WHN by Holly Clark, who has been working in the care industry for 5+ years as a project coordinator. She regularly blogs about both the personal and practical challenges of caring and is always actively working on producing informative content.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration.
