Big-picture health: exercise
The following is the third installment of Dr Dunn’s series on big-picture health issues you can work on yourself. Enjoy!
Exercise
I feel best when I exercise on a regular basis, but I realize that exercising regularly takes commitment. As you will see from the broad literature review I completed, you do not need to workout 60 minutes a day to feel good and to be healthier. Do what you can and when you can, but most importantly be consistent. Below are five key benefits to consistent exercise.
Five Key Benefits to Consistent Exercise
1. Powerful Brain Booster
Memory not what it used to be? A study at the University of British Columbia (2013) showed that regular aerobic exercise boosts the size of your hippocampus, which is an integral part of the brain responsible for verbal memory and learning. In fact, some studies over the years have hinted that the prefrontal cortex and medial temporal cortex have greater volume in people who exercise consistently. These parts of the brain control thinking and memory. Baker et al., (2015) found that aerobic exercise increased blood flow in the memory and processing centers of the brain. Not to mention, improvements in attention, planning, organizing abilities, and prevention of dementia.
2. Mood Balancing
With seasons changing, so many people report fatigue, reduced motivation, depression, and anxiety (especially with impending holidays). But guess what—a study at Harvard found that a 15-minute run can decrease your chances of suffering from depression by 26%. Literally 15 minutes! It can also help you recover more quickly and easily when you feel down. It reduces anxiety, improves self-esteem and reduces symptoms of social anxiety. Plus, if you are a ruminator, it decreases one's desire to ruminate. Brand et al., (2016) found statistically significant improvements in mood, rumination, fatigue, and attention with exercise. Get your body moving.
3. Your Best Sleep Agent
Tossing, turning, waking frequently, can't fall asleep? Then are you too exhausted to find energy to work out from lack of sleep? It is literally the worst. I know, I suffered from insomnia growing up. But, working out might be just the thing you need to give you a boost of energy during the day AND help you sleep well at night. A systematic review of chronic insomnia and exercise, found that aerobic exercise has very similar effects as sleeping meds/hypnotics. Regular exercise, especially aerobic exercise in the morning and a gentle walk in the evening can help regulate cortisol and melatonin. Both of these hormones play important and different roles in sleep.
4. Maintains Blood Sugar
Have you been diagnosed with pre-diabetes or type 2 diabetes? Or are you having trouble losing weight and think it could be related to blood sugar metabolism? When we exercise, our muscles utilize glucose in the bloodstream, decreasing our blood sugar. It will literally increase your insulin sensitivity and your cells will be able to better utilize available insulin to take up glucose. The good news is that it doesn't matter the type of exercise you do—all forms are equally as effective in reducing your HbA1c values. If you are diabetic, make sure to consult with your doctor before starting an exercise routine.
5. Worried About Developing a Chronic Disease?
Stressing about a chronic disease you have or one that runs in your family? Well, my friend, regular and consistent exercise can delay a significant number of chronic diseases such as some types of cancer, diabetes, high blood pressure, dementia, obesity, etc. Being sedentary is a leading cause of most chronic diseases. I argue that being sedentary AND eating an inflammatory diet are key contributors. Even small amounts of physical activity every week can decrease the risk of chronic disease. So don't sweat working out for > 40 minutes. If you can, great. If you can't, no problem. JUST MOVE.
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