You can read all you like on exercise, but the important thing is to tailor an exercise regimen that is suited to your lifestyle and needs. Exercise is crucial to anyone who desires to live a healthier and more fulfilling life.
GOOD REASONS TO EXERCISE
Regular exercise keeps you younger and healthy in the following ways:
●Enlarges coronary arteries for better blood circulation
●Improves the heart’s pumping action
●Improves the body’s body ability to dissolve clots
●Improves immunity
●Improves insulin sensitivity
●Improves stress tolerance
●Increases activity of anti-aging enzymes
●Increases cardiac output
●Increases level of endorphins (the body’s natural pain relievers)
●Increases maximum oxygen intake
●Increases physical work capacity
●Prevents anxiety, depression, and insomnia
●Prevents cancer
●Prevents constipation
●Reduces blood pressure
●Reduces body fat and facilitates weight control
●Reduces resting heart rate
●Slows down neuromuscular aging
●Strengthens bones
LIFE LENGTHENING
The more physically fit you are, the longer you will live in a study of more than 13,000 men and women who were followed up over an 11-year period. Each participant received a fitness score (low, moderate, high) based on how long he or she could keep walking during a treadmill exercise test. All were followed for several years. Only healthy people were allowed into the study to ensure participants were not likely to die of a preexisting disease.
The result: the least physically fit people were three times more likely to die (of all causes) during the study period than the most fit. And the least fit were eight times more likely to die of cardiovascular disease than the most fit.
INACTIVITY KILLS
A sedentary life is twice as likely to kill you as a high cholesterol level in a study of more than 55,000 people. An inactive lifestyle was defined as one that does not include at least 20 minutes of vigorous physical activity three times a week.
We were designed to move about, and if we don’t, our heart and blood vessels get lazy and weak and literally shrink over time. The muscular walls atrophy and the capillary beds get smaller, so they supply a smaller area. Physical activity tells the blood vessels to be on their toes, to stay strong and repair themselves for the next day, as they have to be prepared for rather heavy traffic anytime. If they fall into disrepair, the vessels can’t deliver nutrients and enzymes to nourish and repair their area of supply. Literally every organ, cell and tissue is dependent on blood vessels. If they are sick, you are sick. Exercise keeps them strong and healthy. Your heart, too, is strengthened by regular exercise.
Unused muscles in any part of the body turn into flab. Lean body mass is a main measure of biological age. The more you have, the biologically younger you are. Muscle gives life and vitality. Fat is nothing but dead tissue.
Some benefits of exercise
Enhanced Antioxidant Activity. Exercise in itself causes an increase in free radical production but the body also increases its own antioxidants. In mice given voluntary wheel training, levels of all three internally produced antioxidants (glutathione peroxidase, catalase, and superoxide dismutase) increased, while antioxidant protection (as measured by lower levels of oxidized fats in the blood) improved3.
Increased production of anti-aging chemicals. Among them are human growth hormone (HGH) and L-glutamine.
HGH is a hormone made by the pituitary gland. Though unproven and pricey, it is widely injected to make you younger. In actual fact you can get your free supply of growth hormone by simply working out (Refer to Table 5.4), particularly in weight training, as this hormone is an anabolic (building) hormone.
The other substance, L-glutamine, is the most prevalent amino acid in the body. It is manufactured by the muscles. L-glutamine is necessary for optimum immune functioning, and higher levels are associated with both increased immunity and longer life. With regular strength training, you will maintain greater muscle mass, which increases L-glutamine production leading to improved immunity and youthfulness.
Better brainpower. Exercise improves blood flow to the brain to nourish it and remove waste materials. This increased blood flow improves concentration, memory and all aspects of mental function.
Many nutrients play a role in brain health such as B-complex vitamins, taurine, DHA, AA, gingko, tryptophan, etc. Compromised cerebral blood flow would impede access to the brain by all these brain nutrients leading to dizziness, forgetfulness, disorientation and confusion.
Research has shown that aerobic training improves mental function such as short-term memory, reaction time and ability to reason in older adults. Aerobic fitness has also been shown to reduce brain tissue loss in aging humans4.
Quicker reflexes. Exercise is a tonic for the entire nervous system. Physically fit people have quicker reflexes and faster retrieval of information because exercise speeds up that “delayed” reaction time that occurs with aging.
Improved mood. When you work out the body synthesizes a natural opiate called beta-endorphin, which is structurally and pharmacologically similar to morphine. It generates a feeling of well-being, reduces pain and produces a natural high.
Elevated endorphins explain why physical conditioning relieves depression, lowers anxiety levels, and increases self-esteem. Fit people feel and are more relaxed and self-assured, have fewer mood swings, suffer from less fatigue and enjoy improved sleep patterns.
Stronger bones. Physical inactivity results in loss of calcium which leads to osteoporosis. An individual confined to bed will lose up to 4 percent of bone mass within a month. Our bones respond to regular weight-bearing exercise by taking on more calcium, thus adding strength. In other words, when it comes to bones, you either use them or lose them.
Protection against cancer. Virtually all studies confirm that exercise helps prevent cancer. How? No one is sure, but it may be due to a better immune system and better circulation and elimination of waste through sweating.
Blood sugar regulation. Exercise increases insulin sensitivity and helps control diabetes and hypoglycemia by increasing the efficiency of carbohydrate utilization. Exercise also increases HDL-cholesterol, the “good” cholesterol.
Weight loss and maintenance. Exercise is essential for healthy weight control. Exercise helps burn fat and turns up the metabolic thermostat, so that you are burning calories hours after you have stopped exercising.
