Why Exercise Matters?!

Evidence-Based | This article has 23 references.

“Exercise is a celebration of what your body can do. Not a punishment for what you ate.” – Anonymous

Introduction | Amount | Main Categories | Workout Types | Benefits | Risks | Final Thoughts | Takeaway Points | References | Disclaimer

Introduction

Regular exercise is one of the fundamentals of human health. Our bodies have been designed to move. Not only does exercise allow us to control our weight, but it also impacts our overall mobility, the functioning of our muscles and joints[1] as well as our mental health[2].

According to the WHO " 1 in 4 adults do not meet the global recommended levels of physical activity".

Today's lifestyle of an average adult is mostly sedentary. The majority of our job-related tasks involve working behind the computer. We spend, on average, 8 hours a day sitting down. Next to that, traveling to and back from work requires physical activity only if we choose to walk or bike instead of taking a car or using public transport. Therefore, unless you intentionally dedicate a part of your day to some physical activity, it is highly likely that you are not getting enough movement. In such a case, you are depriving your body and mind of some of the great benefits regular exercise has to offer.

How much exercise do we need?

The amount of time we should dedicate to working out depends on our age, health status, and the intensity of the exercise. The general recommendation[3] for an adult person [age 18–64] who has no underlying health conditions is 150–300 minutes of moderate-intensity physical activity in a week or 75–150 minutes of high-intensity physical activity every week. To better define what moderate- and high-intensity activities are, take a look at these examples:

Moderate-intensity physical activity:

• walking vigorously,

• mowing a lawn,

• playing doubles tennis,

• water aerobics,

• riding a bike with moderate speed.

High-intensity physical activity:

• hiking,

• lifting heavy weights,

• playing singles tennis

• doing high-intensity sports such as football [soccer], basketball, volleyball,

• cycling at high speed.

Main Categories of Training

There are four categories of exercise, and each serves a different purpose and benefits our body in different ways:

• Endurance training involves exerting high levels of physical effort for a sustained period of time. We distinguish two types of endurance training: cardiovascular endurance and muscular endurance. Cardiovascular endurance training takes place when we run, cycle, do various team sports, dance, or hike. Muscular endurance training, on the other hand, focuses on the repetition of each exercise, such as push-ups, sit-ups, or squats, for a sustained amount of time.

• Strength training, also known as resistance training, aims at increasing the strength of your muscles. The most popular types of strength training are bodyweight exercises as well as free-weight lifting. Bodyweight workouts can be coupled with the use of different strength-building stationary machines or equipment, such as dumbbells, kettlebells, resistance bands, etc.

• Stretching or Flexibility Training is a form of exercise that helps you maintain overall flexibility and mobility. Not only is it a preferred physical activity for the cool-down period [passive stretching] after a workout session, but it can also be performed as a warm-up [active or dynamic stretching] before training.

• Balance training focuses on developing strong muscles around the core and legs. These groups of muscles are fundamental to the daily activities we perform, such as walking, standing, lifting, reaching, and, most importantly, maintaining an upright position.

What types of workouts are there?

To many of us, the word 'workout' brings to mind a set of preplanned exercises that we perform during a certain amount of time. The fitness industry has been very active in developing such training plans, which are tailored to fulfill the particular needs, goals, and expectations of the customer. But whatever idea we decide to go with in terms of our physical activity, we need to make sure that it fits our interests, lifestyle, and daily schedule. Here are some examples of activities to choose from:

• Sports, whether individual or team-based, are an excellent choice. Choosing one that aligns with your interests will help keep you motivated to remain physically active.

• Cardio workouts are a vast array of activities that elevate your heart rate and can be done either indoors or outdoors. Cardio workouts have different intensity levels, ranging from low intensity to high intensity. Low- to moderate-intensity training includes such activities as running, swimming, and cycling. High-intensity workouts include sprinting and HIIT [high-intensity interval training], among others.

• Weightlifting workouts incorporate a variety of training methods, such as endurance, strength, and even cardio. They focus mainly on the number of repetitions and set schemes.

• Pilates's main focus is building strong core muscles. It is a low-impact exercise that aims to improve overall flexibility and postural alignment.

• Yoga incorporates mind-body practice. It is another low-impact exercise that comes with different difficulty levels. It integrates physical postures with the practice of breathing and meditation. Yoga has many variations. Hatha yoga, Karma yoga, Raja yoga, Tantra yoga, Bhakti yoga, and Jnana yoga

• Various bodyweight workouts can be tailored to particular needs and capabilities. They include a variety of training and usually do not require extra equipment.

• Fitness classes: almost every gym offers a variety of different activities, ranging from dancing and aerobics to spinning. Signing up for a class can help you stay motivated while working towards your fitness goals.

It is worth pursuing whatever type of physical activity you enjoy. Staying active impacts both our bodies and minds. It makes us feel better about ourselves and helps us develop a positive attitude toward life.

The Benefits of regular exercise

Regular exercise is one of the key factors contributing to our overall health. Next to healthy eating habits and proper sleep, exercise impacts every aspect of our well-being. As mentioned before, our bodies have been made to move, and movement is a crucial component in:

• weight control[4],

• the management of mood[5], energy levels[6] and sleep[7],

• cardiovascular health[8][9],

• balance, flexibility, mobility[10],

• developing a healthy body image[11],

• reducing stress[12],

• reducing oxidative stress in the body[13],

• pregnancy and postpartum[14][15],

• metabolic health[9][16],

• improving cognitive function[17],

• increasing pain tolerance[18].

The Risks associated with Exercise

Risks are inherent in all forms of physical activity. Awareness of how to exercise and not overdo it will help reduce its occurrence. The most common injuries include:

• Musculoskeletal injuries refer to a wide variety of injuries to the muscular and/or skeletal systems of our body caused by strenuous exercise. It can affect bones, joints, muscles, tendons, cartilage, ligaments, and other tissues, and it is associated with pain, aches, and tenderness.

• Overtraining syndrome takes place when we do not take enough time to recover after strenuous training. There is a sense of fatigue associated with it, which could affect performance as a whole and result in injury.

• exertion-related sudden cardiac death[19][20]—Sudden cardiac death during exercise is not a common phenomenon. It requires an underlying condition such as coronary artery disease, hypertrophic cardiomyopathy, myocarditis, various arrhythmias, and other cardiovascular problems[21]. Regular exercise improves cardiovascular health.

• Marathon-induced cardiac fatigue[22]—Extreme endurance exercise, such as marathon running, has been found to negatively impact cardiovascular health. Strenuous training can promote coronary artery calcification [CAC][23], which is a leading cause of cardiovascular disease.

If you are an individual with no underlying health conditions and you choose a moderate-to-vigorous type of exercise, the benefits of regular training outweigh its risks. Guided physical exercise can help you avoid overtraining and potential injuries. Fitness instructors can be of great help if you need assistance in establishing your workout routine and learning about safety measures during your training.

Final Thoughts

Physical exercise is essential to our health. Indeed, physical exercise plays a crucial role in maintaining our strength, mobility, and flexibility, as well as enhancing the quality of our lives. If we pair it with healthy eating habits and a sufficient amount of sleep, it might be a recipe for a long and healthy life. To reach our daily movement goals, we have a variety of options to choose from, and we should be able to find something that suits our lifestyle and interests. Furthermore, changing some of our habits, such as taking the stairs instead of the elevator or escalator or biking instead of driving a car, can trigger the need to become more active.

Takeaway Points

• Physical activity is a key factor in our health.

• Exercise is beneficial for both our body and mind.

• A moderate and vigorous workout routine has the best health outcomes.

• Strenuous exercise can have a negative impact on cardiovascular health.

• Make sure to match the type of training with your level of fitness and health status.

References

This article contains 23 citations:

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[2] Stanton R, Reaburn P. Exercise and the treatment of depression: a review of the exercise program variables. J Sci Med Sport. 2014;17(2):177-182.

[3] World Health Organization 2020, accessed 17 March 2022.

[4] Swift DL, McGee JE, Earnest CP, Carlisle E, Nygard M, Johannsen NM. The Effects of Exercise and Physical Activity on Weight Loss and Maintenance. Prog Cardiovasc Dis. 2018 Jul-Aug;61(2):206-213.

[5] Berger BG, Owen DR. Relation of low and moderate intensity exercise with acute mood change in college joggers. Percept Mot Skills. 1998 Oct;87(2):611-21.

[6] Bryan D. Loy, Patrick J. O'Connor & Rodney K. Dishman(2013)The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis,Fatigue: Biomedicine, Health & Behavior,1:4,223-242.

[7] Yang PY, Ho KH, Chen HC, Chien MY. Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. J Physiother. 2012;58(3):157-63.

[8] Lavie CJ, Arena R, Swift DL, et al. Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circ Res. 2015;117(2):207-219.

[9] Batacan RB, Duncan MJ, Dalbo VJ, et al. Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine 2017;51:494-503.

[10] Han P, Zhang W, Kang L, et al. Clinical Evidence of Exercise Benefits for Stroke. Adv Exp Med Biol. 2017;1000:131-151.

[11] Knapen J, Vancampfort D, Moriën Y, Marchal Y. Exercise therapy improves both mental and physical health in patients with major depression. Disabil Rehabil. 2015;37(16):1490-1495.

[12] Stubbs B, Vancampfort D, Rosenbaum S, et al. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017;249:102-108.

[13] Korsager Larsen M, Matchkov VV. Hypertension and physical exercise: The role of oxidative stress. Medicina (Kaunas). 2016;52(1):19-27.

[14] Nascimento SL, Surita FG, Cecatti JG. Physical exercise during pregnancy: a systematic review. Curr Opin Obstet Gynecol. 2012;24(6):387-394.

[15] Melzer K, Schutz Y, Boulvain M, Kayser B. Physical activity and pregnancy: cardiovascular adaptations, recommendations and pregnancy outcomes. Sports Med. 2010;40(6):493-507.

[16] Aadland E, Kvalheim OM, Anderssen SA, Resaland GK, Andersen LB. The multivariate physical activity signature associated with metabolic health in children. Int J Behav Nutr Phys Act. 2018;15(1):77.

[17] Kirk-Sanchez NJ, McGough EL. Physical exercise and cognitive performance in the elderly: current perspectives. Clin Interv Aging. 2014;9:51-62.

[18] Jones MD, Booth J, Taylor JL, Barry BK. Aerobic training increases pain tolerance in healthy individuals. Med Sci Sports Exerc. 2014;46(8):1640-1647.

[19] Whang W, Manson JE, Hu FB, et al. Physical exertion, exercise, and sudden cardiac death in women. JAMA. 2006;295(12):1399-1403.

[20] American College of Sports Medicine; American Heart Association. Exercise and acute cardiovascular events: placing the risks into perspective. Med Sci Sports Exerc. 2007;39(5):886-897.

[21] Noaks TD. Sudden Death and Exercise. Sportscience 1998;2(4).

[22] Vitiello D, Palacin F, Poinsard L, Kirsch M, Jouini S, Billat V. Marathon-Induced Cardiac Fatigue: A Review over the Last Decade for the Preservation of the Athletes' Health. Int J Environ Res Public Health. 2021;18(16):8676. Published 2021 Aug 17.

[23] University of Illinois Chicago. Physically active white men at high risk for plaque buildup in arteries. mayo Clinic Proceedings. October 2017.

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