Health Rewards and Benefits of Regular Exercise

Introduction: The Case for Consistent Exercise

In recent years, numerous individuals have become increasingly aware of the need for physical fitness. Nearly everywhere people turn — whether to a kiosk, television, or advertisement — information about protecting and improving health overwhelms them. Although much of this information is commercially driven by those eager to sell natural foods, vitamins, and weight-loss products, some of it, particularly content encouraging a consistent exercise program, merits thoughtful consideration.

Such a program, if it entails at least thirty minutes to an hour per week and is supported by a person's physician, offers numerous benefits. Consistent exercise relieves tension, enhances appearance, keeps a person healthy, raises stamina, and helps keep the body younger.

Exercise Benefits the Body and Brain

Exercise benefits many areas of the body, including the stomach region. For instance, it can help prevent excess weight gain or assist in maintaining weight loss. When a person engages in physical activity, they begin burning more calories. Physical activity also transports oxygen and nutrients to the body's tissues and helps the cardiovascular system work more efficiently. When the heart and lungs operate more effectively, a person has much more energy to manage their day-to-day activities.

Consistent workouts — whether at the gym or outdoors — can expand attention span, learning, and memory. They can likewise decrease stress, reduce the effects of attention deficit hyperactivity disorder, and even delay cognitive decline in old age. In short, staying in shape can make a person significantly sharper mentally.

Although researchers are not entirely certain how exercise leads to better cognitive function, they are learning how it physically benefits the brain. Aerobic exercise pumps more blood throughout the body, including to the brain. More blood means more oxygen and, therefore, better-nourished brain tissue.

During intense exercise, a person also stimulates the brain to produce more of a protein called brain-derived neurotrophic factor, or BDNF, which Ratey describes as "Miracle-Gro for the brain" (Mayo Clinic Staff, 2014). This powerful protein encourages brain cells to grow, interconnect, and form new pathways. Studies likewise suggest that exercise plays a significant role in the production of new brain cells, particularly in the dentate gyrus — a part of the brain closely involved in memory and learning.

How Exercise Improves Appearance

Exercise can help a person look better in a number of ways. People who exercise regularly tend to burn excess calories and appear more toned than those who do not. In fact, exercise is one of the most important factors in keeping the body at a healthy weight and maintaining a vibrant, healthy appearance.

Research shows that people who exercise more consistently burn more calories and are more physically toned than those who remain sedentary. When a person burns excess calories, their outward appearance actually begins to look healthier as a result.

By increasing blood flow, exercise does an excellent job of nourishing a person's skin cells while keeping them vital. "Blood carries oxygen and nutrients to working cells throughout the body, including the skin," says Marmur (Bijnen FC, 2012). In addition to delivering oxygen, improved circulation also helps remove waste products and free radicals from working cells.

Contrary to some claims, exercise does not cleanse the skin directly — that function belongs primarily to the liver. "But by increasing blood flow, a bout of exercise helps flush cellular debris out of the system," Marmur notes. "You can think of it as cleansing your skin from the inside" (Helmrich SP, 2014). One notable risk, however, occurs when a person exercises outdoors and is exposed to prolonged sunlight. Sunburns increase the risk of skin cancer and accelerate skin aging, negating the skin benefits of exercise. Experts advise avoiding outdoor exercise during peak sun hours, generally between 10 a.m. and 4 p.m.

Conclusion

Consistent exercise relieves tension, enhances appearance, keeps a person healthy, raises stamina, and helps maintain a more youthful body. Everyone understands that regular exercise is beneficial for the body — it builds the stamina needed for daily life and helps fight diseases like diabetes. Exercise is also one of the most effective ways to improve mental health. Regular physical activity can have a profoundly positive influence on depression while simultaneously supporting healthy skin. It also reduces stress, enhances memory, promotes better sleep, and boosts overall mood.

References

Bijnen FC, F. E. (2012). Baseline and previous physical activity in relation to mortality in elderly men: the Zutphen Elderly Study. American Journal of Epidemiology, 150(34), 1289–96.

Helmrich SP, R. D. (2014). Prevention of non-insulin-dependent diabetes mellitus with physical activity. Medical Science Sports Exercise, 87(4), 824–30.

Mayo Clinic Staff. (2014, March 8). Exercise: 7 benefits of regular physical activity. Retrieved from Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Richardson, V. (2014, March 8). A fit body means a fit mind. Retrieved from Edutopia:

Wannamethee SG, S. A. (2012). Physical activity and mortality in older men with diagnosed coronary heart disease. Circulation, 102, 1358–63.

Warburton, D. E. (2014). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 146(6), 801–809.