November 6th, 2008 by Jason
Building on my previous post, in step one of my three-part series about undertaking and succeeding at an exercise regimen, I will explain its wide-ranging physiological benefits. First, a word of caution, however. No matter what I or anyone else may say, you will fail long-term without the right attitude.
You have to really want to improve yourself. Perhaps your goal is to lose weight. Perhaps it is to feel better and be healthier. Maybe it’s to live longer. Whatever your objective, no one can spoon feed you various information recipes and magically turn you into something you’re not without effort from you. You’ve got to want this, and you’ve got to want it badly. Ready? If so, read on!
Exercising improves us in many ways, and it does so in proportion to the regularity and intensity of the exercise (up to a certain point…too much of almost anything is bad for you). Moderate or high intensity exercise causes your heart rate to increase dramatically (2-3 times) over its resting rate. By sustaining such activity for at least 30 minutes for a minimum of 3-4 times per week, you will receive the most benefit. However, even low intensity exercise is beneficial, and you may want to start there.
When we engage in moderate or high intensity exercise, our hearts beat faster to keep up with our body’s increased demand for oxygen. This additional throughput eventually enhances the strength and function of our lungs and heart, leading to significantly increased stamina. This makes it easier for us to perform everyday tasks, especially those that are more physically demanding. Our now stronger heart also finds it much easier to simply rest, which is why resting heart rates are typically lower for athletes. By making things less difficult for our heart through regular exercise, it tends to last longer and operate more efficiently.
In addition to greatly improving the function of our lungs and heart, exercise has many other benefits as well. For instance, it induces the release of various brain chemicals, thereby improving your mood, especially when you’re in a bad one. It can even help alleviate depression. As a chronic insomniac, one of the most appreciated benefits of exercise for me is its uncanny ability to help me sleep. No other single remedy has proven nearly as effective against insomnia as exercising vigorously within 2 hours of bedtime has for me. Its works phenomenally well, and I highly recommend it for just this benefit alone.
So is that it? Nope, not even close. Exercise has been shown to not only improve our cognitive functions (duh, we all want to be smarter), but it is also associated with protecting against neurodegenerative diseases like dementia. It can even help to reverse alcohol induced brain damage (college, anyone?).
Furthermore, exercise is unmatched in its ability to fight obesity. Remember, fat is nothing more than the excess of calories consumed over what you used. If you eat too much, you get fat – it’s that simple. Some people try to make it more complicated, but it isn’t. Don’t waste your time blaming your genes or even Hostess for making such delicious little cakes. Instead, realize that in addition to eating right, exercise levels the playing field by raising your calorie usage to offset your over-consumption. If you eat too much every day, then you’ll need to exercise every day to keep that weight off or no matter where you hide, it will most definitely find you. And so will the risk for a host of obesity-related diseases. That’s a game of hide and seek you’ll never win.
Exercise is also a strong ally in the fight against chronic disease. Heart disease is one such example. Exercise raises HDL cholesterol and lowers LDL cholesterol in a two-for-one punch. It also fights the buildup of plaque in your arteries. And we already know that it makes your heart stronger. Certain types of cancer also cringe when we regularly exert ourselves, and for good reason. Exercise is one bad puppy. What else? How about type 2 diabetes, osteoporosis and high blood pressure…exercise goes after them with a vengeance, too.
Well, if you’re not impressed with those benefits, I surrender. Exercise is nothing short of amazing, but far too many people don’t seem to know that secret. You however, do. Hopefully you’re impressed to say the least with the far-reaching benefits that exercise has to offer us. If you weren’t sure before exactly how it helped, now you know. Use that knowledge, and let it empower you to move forward with a renewed vigor. I’ll be writing next about how to make the act of exercising more appealing. See you soon!
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