Exercise is a well-known component to living a healthy lifestyle, yet many people do not understand the extent of how valuable it is. In addition to physical benefits like increased strength, resilience, and lower risk for many chronic diseases, regular exercise is also shown to sharpen cognitive skills and facilitate better emotional health. Studies have shown that physical activity can reduce anxiety and depression both immediately after a workout and in the long-term for those who exercise regularly. Those who exercise safely and consistently reap multifaceted benefits in physical, emotional, and mental health.
Current data from Center for Disease Control and Prevention (CDC) and Harvard Health report that sedentary lifestyle, or consistent lack of physical activity, has been identified as an actual cause of many chronic conditions including diabetes, obesity, hypertension, and cardiovascular disease. Lack of consistent physical activity accelerates the risk associated with other factors such as age, gender, genetics, and environmental influences on health. Research is consistently supporting that increased physical activity can reduce disease and improve both short-term and long-term quality of life.
The Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services (HHS) in 2018 recommend that adults get about 150 minutes of moderate-intensity exercise a week. This is consistent with the CDC recommendations for 2024. 150 minutes per week is equal to about 30 minutes 5 times a week or about 22 minutes per day. This is the minimum amount of exercise recommended in order to gain the maximum health benefits. Moderate-intensity is considered anything that gets our heart rate a little higher, such as a brisk walk or bicycle ride. This could also include things like chores, gardening, or running errands. It could also include dancing at home, or participating in an exercise class or group. Sometimes it takes creativity to fit activity into our lives when our lives are very busy, or when the weather doesn’t cooperate with the things we like to do outdoors.
In addition to the 150 minutes of moderate-intensity aerobic exercise, the current CDC recommendations include at least 2 sessions of some type of muscle-strengthening exercise per week. This is defined as anything that makes your muscles work a little more than usual. This could include using a weight machine, lifting free weights or dumbbells, using resistance bands, or anything that causes the muscles to work a little harder. It is important to stretch properly before and after and to also use good form (meaning to keep the body in proper alignment) in order to avoid injury. This type of exercise helps us to maintain muscle tone and flexibility and to retain functional abilities throughout the lifespan.
Moderate-level exercise and basic muscle strengthening activities are safe for most people, although it is always important to check with your health care provider before starting something new if you have concerns or medical limitations. Those who have health concerns or limitations are encouraged to do whatever is possible. Even a little bit of activity will bring some health benefits. If 150 minutes a week seems like a daunting amount, we are encouraged to start with whatever we can do and then try to grow into more over time. Some exercise is still much better than none at all.
A University of Missouri study published in 2018 evaluated the physiological effects of exercise on the human body. One aspect of the study explored cardiorespiratory fitness (CRF) and how it relates to overall wellness. Exercise has many direct and indirect effects within the body through the biochemicals that are produced. Regular exercise, and lack thereof, are both direct modifiers of CRF which is a measurable indicator of health and disease risk. People with higher CRF are shown to have better physical, mental, and emotional health and much lower risk of premature death and chronic disease. Exercise is one of the primary factors associated with CRF. Regular exercise is correlated with increased CRF and sedentary lifestyle is linked with low CRF.
A Harvard Health study published in 2020 focused on the benefits of exercise on mental and emotional health. This study indicates that regular exercise helps us to think more clearly during the day and sleep better during the night. Just one session of exercise is shown to improve mental clarity and reduce anxiety. Consistent physical activity increases these benefits. Routine exercise is correlated with better sleep and lower risk/improved prognosis for neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
The Harvard study also reports a link between exercise and mental and emotional stability. Moderate-intensity physical activity leads to reduction in stress hormones while increasing endorphins, which are chemicals in the body that reduce pain and also act as modulators in healing processes in the body. Endorphins combat feelings of anxiety and depression and help regulate moods. Physical activity can help people to “unwind” during times of high stress. This is a valuable concept as many people who are feeling stressed see exercise as another thing to try to fit into their chaotic life. Really it is a coping mechanism for stress that will allow us to become less emotional, more focused, and more efficient so that the rest of life becomes less stressful.
The 2018 University of Maryland study reported that running reduced depression in participants at a level comparable to psychotherapy. This is thought to be the result of increased neurotransmitters and other biochemicals involved in moods such as dopamine, glutamate, serotonin, and norepinephrine, just to name a few. Studies in mice supported further connection between exercise and behavioral regulation, presenting that enzymes involved in regulating the dopamine reward system of the brain are increased in the mice following 7 days of voluntary treadmill running. This indicates that physical activity can help to regulate impulses and decrease addictive behaviors. A 2005 study conducted at University of Minnesota presented that voluntary wheel running in rats lowered their desire to self-administer cocaine. The mice who ran in the wheel and then were presented cocaine used significantly less of the drug than mice who did not exercise.
Mentally, developing a habit of physical activity can be very challenging at first. It takes effort and disciple to build any routine. It may take time to build up physical strength and stamina enough to really enjoy exercise. The self-discipline and time management skills involved in building a habit of exercise can be helpful in themselves as they will apply in other areas of life. Through exercise we begin to feel capable of more and gain self-discipline to reach other goals. Exercise also provides social opportunities for those who like to do activities in groups, and much needed time away for those who like to walk, hike, or do other activities alone or in nature. We can combine the refreshing effects of exercise with other things that recharge us like time with friends or time outdoors. Ultimately, exercise can be a benefit to our body, mind, and soul.
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