Last week, I discussed the importance of regular activity on general health. I also explored its effect on Type 2 diabetes, insulin resistance, high blood sugar and insulin levels. With activity, the possibility of reversing pre-diabetic conditions and lowering doses of medication and insulin in diabetes sufferers is heightened. Exercise can also promote bone and joint health and reduce incidents of osteoporosis (bone loss), bone fractures and joint damage and pains. To further understand Part 2, I recommend reading Part 1, published last week.
Today, I shall pursue the subject and explore the other benefits of exercise on the human body in order to appreciate this facet of healthy lifestyles, which can impact the heart, brain, mood, bone structure, digestion and other systems as well as general health, energy and well-being.
The heart and cardiovascular system can also enjoy the benefits of regular aerobic exercises, especially brisk walking, swimming, running, cycling, jogging, gardening and others. Cardiovascular conditions can be reversed with resolve to exercise and maintain a good nutrition.
Studies have shown that physical training is instrumental in affecting total cholesterol by elevating high density lipids (HDL) and lowering triglyceride level. Improving the ratio of the last two decreases the risk of coronary disease and reduces lipid buildup in the arteries. Obviously, exercise alone is not enough to maintain a desired total blood lipid levels. The combination of daily workouts and a low sugar, carbohydrate and harmful fat diet, consisting of lean protein and plenty of fresh whole fruits and vegetables, is ideal to maintain heart health.
Another aspect of heart and cardiovascular health can also be helped with exercise and diet. Regular aerobic workouts like brisk walking, running and swimming have been found to promote oxygen rich blood flow to the heart and brain and maintain the flexibility of coronary arteries and other blood vessels, making them stretch wider and increase their capacity. When this happens, the blood pressure decreases and blockages due to plaque deposit in arteries are less likely to pose an important risk to the heart. With a bigger, stronger heart pumping sufficient blood, blood vessels grow new branches, increasing blood flow to the brain and extremities. With more nutrient-rich blood and oxygen supply in the arteries, body and brain, there is a lower risk of blood clot formation in the coronary arteries, the heart and the brain, reducing the incidents of fatal heart attacks and damaging strokes.
Another area where health can benefit is arterial pressure, or hypertension. High blood pressure affects a good section of the population. It is especially prevalent among the obese and inactive. Blood pressure contraptions measure arterial pressure as the arteries contract and as they relax. A reading greater than 140 over 90 is considered high, because the heart is making a greater effort to pump blood through body and to the brain. Chronic arterial pressure can increase the risk of strokes in hypertensive and diabetic patients. Aerobic exercise is a required lifestyle practice to reduce such risk, but along with weight loss and a low-sodium diet. On the other hand, a blood pressure reading below 100 over 70 can be quite risky to health and life.
Activity is necessary for allowing enough oxygen to the body and brain. Increased lung capacity allows the entry of fresh oxygen in the heart, lungs and blood vessels. With enough oxygen, the risk of asthma attacks is reduced, the frequency of colds and disease is decreased and the immune defenses are bolstered against invasive pathogens.
The digestive system requires regular activity. Food is digested more rapidly and is passed through the digestive tract much faster when one is in an upright active position. Activity (walking) speeds the transition of food and its elimination through the gut.
Regular physical training during the day can improve the quality of sleep, induce sleep much faster at bedtime and increase energy during waking hours. Good sleep is important for body and brain cell and tissue repair, enhances the immune system and boosts the number of killer cells to fight cancer cells and pathogens. However, activity should not be practiced close to bedtime. Because it promotes energy, it prevents deep sleep.
Regular exercise is essential for mental health too. At a certain point during the activity, the brain starts releasing feel-good hormones, endorphins, which lift the mood; increase optimism; promote positive thinking; and increase energy. Along with the endorphins, dopamine kicks in. The latter improves the mood and muscular flexibility. Its release is important to prevent Parkinson’s disease. Both are secreted by the brain during physical training. Exercise is also a way to fight depressive disorders. Regular activity has yet another advantage. It helps balance the hormonal system, which regulates the monthly period; reduces menstrual cramps and premenstrual symptoms (PMS); and helps the thyroid functions and fertility difficulties.
Regular aerobic or anaerobic exercises manage physical, mental and emotional pressures. Extended stress tends to flood the system with stress hormones, cortisol and insulin. If left roaming for too long in the body, they can wreak havoc in the systems, resulting in metabolic syndromes (insulin resistance, obesity, diabetes, high blood pressure and cholesterol serum levels) and even cancer.
Hormone-related cancers (breast, prostate) are usually triggered by emotional stress and negative thoughts. The best way to release stress and stop the secretion of “harmful” stress hormones is by taking up a moderate and relaxing activity or practicing therapeutic exercises like yoga or Tai Chi. Such exercises can counteract the secretion of the stress hormones and promote the release of endorphins, the feel-good hormones, which can last for hours after the session; enhance mental well-being; and improve depression symptoms.
Aerobic exercises are ideal to detoxify the body. Sweating promotes the detoxification process and activates the lymph system. Drinking enough purified or spring water during activity is necessary. It is also important to keep the body dry and change sweaty clothes.
If there were a single lifestyle practice that can be recommended to maintain good health, physical activity would be the one. Despite other unhealthy habits, regular activity can delay disorders.
Exercise is a requirement to maintain a balance of mental and physical well-being with our modern fatty diets and desk-bound sedentary lifestyles. Minimum daily activity of walking and swimming is sufficient to keep health equilibrium. Your active life should not depend on a personal trainer. All you need is a walking or gym companion or a television set to keep you entertained while you are on the treadmill or doing weightlifting. Simple movements can help you maintain and transform your health and save your life. Exercise can do that for you!
N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
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