Resources - Fitness

9 benefits you'll get from exercising

You’ve heard it all before: we all need to leave our sedentary lifestyles behind and exercise more. Some may say they don’t have the time to exercise, other say the weather isn’t right, but little do they know about the range of benefits that regular exercise will give them. Here are nine fantastic reasons why you should do some exercise right now! 1. You’ll boost your mood Exercise has the amazing ability to make you feel better! It promotes the release of endorphins – your body’s natural painkillers - that help reduce stress and anxiety. Exercise also reduces depressive symptoms in people suffering depression. Research suggests exercise increases the level of mood-enhancing neurotransmitters in the brain and reduces the levels of stress hormone cortisol, improving symptoms of hopelessness and self-doubt.

2. You’ll find it easier to manage your weight
As exercise is only one half of the energy balance equation (nutrition being the other half), it has a huge impact on your ability to maintain or lose weight. Exercise helps control weight by using excess kilojoules that would otherwise be stored as fat. Including at least 60 minutes of moderate intensity exercise on most, preferably all days of the week is recommended for both weight loss and maintenance.

3. You’ll have more energy
While you may feel exhausted after your workout, you’ll benefit in the long run. Regular exercise gives you more energy, increases your stamina and reduces feelings of fatigue. So if you’re feeling a bit flat, go for brisk walk instead of sitting on the couch!

4. You’ll sleep more soundly
Exercise has been proven to be as effective as benzodiazepines, a type of sleeping tablet, at making you sleep more soundly. It improves the quality of your sleep, making you enjoy a deeper sleep and reduces the likelihood of waking up during the night. Just don’t exercise too close to bedtime though, as it can have the opposite effect, disrupting your sleep instead.

5. You’ll have stronger bones
Just like muscle, bone is living tissue that responds to exercise by getting stronger. Resistance training and weight-bearing exercise cause muscle to pull on bone, building denser, stronger bones and reducing fracture risk and the development of osteoporosis later in life. 

6. You’ll add more life to your years
Aerobic exercise is great for people of all ages, as it improves gait, balance, coordination, reaction time and muscular strength. All these combined help to reduce the risk of falling, boosting quality of life and improving the likelihood of maintaining your independence as you age. 

7. You’ll lower your heart disease risk
What can we say exercise is good for your heart! An overwhelming amount of evidence shows exercise reduces heart disease risk. Being active lowers blood pressure, improves cholesterol levels and enhances endothelial (cells that line the inside of blood vessels) function so that blood flows more smoothly through blood vessels. All these contribute to a better functioning heart.

8. You’ll improve your blood glucose levels
Regular exercise increases insulin sensitivity in the muscles, thereby controlling blood glucose levels and preventing large fluctuations. For healthy people, a high level of physical activity is associated with a 20-30 per cent reduction in the risk of developing type 2 diabetes. For people with diabetes, exercise reduces insulin resistance and burns glucose, helping to control blood sugar levels.

9. You’ll lower your cancer risk
Research shows regular exercise can reduce the risk of certain cancers including breast and colon cancer by as much as 40 per cent. Benefits of exercise also extend to those diagnosed with cancer, as studies show exercise has positive benefits for improving surgical outcomes, managing the side effects of radiation and chemotherapy, improving psychological health, maintaining physical function and reducing fat gain and muscle and bone loss.