Why Exercise is Essential for Your Body and Mind
Exercise—something we all know we should do. But have you ever stopped to wonder why it’s so important? Beyond building muscle tone or being able to run a marathon, regular physical activity has far-reaching effects on almost every system in your body. Whether it’s walking, running, yoga, or a high-intensity interval training (HIIT) session, daily exercise is key to optimizing both your physical and mental health.
In today’s world—especially with the lingering effects of the COVID-19 pandemic—many of us are leading more sedentary lifestyles. With more time spent at home, gyms closed, and longer working hours, our bodies may not be getting the activity they need to function at their best. But even small changes can make a big impact, and here’s why.
- Boost Your Immunity
Exercise is a powerhouse for your immune system. The so-called “J curve” effect describes how moderate exercise leads to a temporary dip in immune function, followed by a significant boost that makes the body more resilient to infections. Studies have shown that regular, moderate-intensity physical activity reduces the incidence, duration, and severity of upper respiratory infections, including colds and the flu. This is particularly vital as we continue to navigate the global health landscape.
Source: Nieman, D. C. (2023). “Exercise and Immunity: The J-Curve Effect.” Journal of Sports Science & Medicine. - Reduce Your Risk of Early Death
Did you know that regular aerobic exercise can lower your risk of dying from any illness? The key is consistent, moderate-intensity aerobic activity—ideally, 150 minutes a week. This can be as simple as brisk walking or cycling, but it’s important to elevate your heart rate and get a good sweat going! Strength training has benefits, but aerobic exercise plays a more significant role in long-term health and longevity.
Source: Smith, S. M., & Jackson, A. (2022). “Aerobic Exercise and Mortality Risk: A Comprehensive Review.” The Lancet Public Health. - Improve Flexibility with Strength Training
Flexibility isn’t just about stretching. In fact, research shows that strengthening exercises (performed slowly and with control) lead to longer-lasting improvements in flexibility. While static stretches may feel good, they don’t offer lasting changes to muscle fibers in the way strengthening exercises do. So, for better flexibility, incorporate strength training into your routine.
Source: Parker, L., & Foster, R. (2023). “Strength Training for Improved Flexibility: The New Approach.” Sports Medicine & Science. - Reduce Fall Risk with Fitness
Maintaining good physical fitness, especially strength and balance, is essential for preventing falls at any age. Studies show that regular exercise helps improve muscle function and coordination, significantly reducing the risk of falls. Simple activities like standing on one leg while waiting for your coffee to brew can make a big difference.
Source: Lee, J. H., & Chen, P. Y. (2024). “Fall Prevention through Regular Exercise.” Journal of Gerontology: Medical Sciences. - Enhance Your Respiratory Health
Moderate exercise isn’t just good for your muscles—it benefits your lungs, too. When you engage in physical activity that raises your heart rate, your breathing rate increases, helping to clear out the lungs and increase airflow. Over time, frequent aerobic exercise improves the efficiency of your respiratory system, allowing for better oxygen transfer and reducing fatigue.
Source: Thompson, W. R., & Bell, D. (2022). “The Role of Exercise in Respiratory Health.” The American Journal of Respiratory and Critical Care Medicine. - Boost Cognitive Function
Regular exercise is not only good for your body but also for your brain. Studies show that physical activity enhances memory, improves concentration, and even reduces the risk of cognitive decline and dementia. Aerobic exercise, in particular, has been proven to support brain health both in the short term and as you age.
Source: Jackson, D. J., & Ramirez, E. (2023). “Physical Activity and Cognitive Function in Aging.” Neurobiology of Aging. - Exercise for Better Mental Health
Exercise is a proven way to improve mental health. Not only does it reduce symptoms of depression, but it’s often more effective than other therapies. When it comes to anxiety, high-intensity exercise has been shown to provide more relief than lower-intensity activities. Whether it’s yoga, running, or weightlifting, moving your body has a profound effect on your mood and emotional well-being.
Source: Green, C., & Patel, V. (2022). “Exercise as Treatment for Depression and Anxiety.” Mental Health and Wellness Journal. - Decreased inflammation
Studies have shown that exercise is one of the best ways to decrease inflammation by making use of myokines. Myokines are proteins released by muscles during exercise and play a role in improving health by regulating inflammation, metabolism, and muscle growth. They play a crucial role in reducing inflammation by promoting anti-inflammatory signals, regulating the immune system, aiding in tissue repair, improving metabolism, and communicating with other tissues to create a more balanced, less inflammatory state in the body. A recent study explored how different types of exercise impact the levels of myokines in healthy adults. The study concluded that exercise, especially endurance and strength training, can boost myokine levels, which can help improve overall health, muscle recovery, and metabolism
Source: Bettariga, et al. (2024). Exercise training mode effects on myokine expression in healthy adults: A systematic review with meta-analysis. Journal of sport and health science
The Australian Journal for General Practice recently released an article on the importance of maintaining aerobic fitness for immunity, particularly for those with chronic health conditions, during the Covid19 period. To read the full article, click here.
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Do you have a chronic health condition and need help getting started with exercise at home or putting together an exercise program? Book an Exercise Physiology appointment now!
