Recent studies have underlined the importance of exercise. Here are some examples:
- We know that sub-optimal nutrition is multi-generational – what our parents eat impacts our nutritional habits and therefore risk of metabolic disorders such as obesity and diabetes. This is thought to be due to both nature (epigenetics that are passed onto offspring) and nurture (environmental, habits at home). Recent animal studies have shown that maternal exercise during pregnancy, completely mitigates the metabolic risk of poor nutritional habits
- We have an ageing population and a German study of over 5,000 participants has shown that less physically active adults experience more stress with the same triggers. To combat muscle atrophy as we age, stretching (yoga, pilates) and resistance training (push ups, weights, bands) is important. The inverse is true where participants who feel more stressed, experience more functional decline physical health over time, so rest and relaxation are also critical
- Exercising before 3pm achieves more weight loss than after 3pm, for the same activity and energy expenditure. Another study found a.m. workouts result in better quality sleep. And for weight loss, we know that just walking is better than nothing even if you don’t change your diet
- A single session of moderate-intensity exercise has been shown to improve emotional reactivity and anhedonia (loss of interest in pleasurable activities), which are core features of depression. It has to be aerobic exercise where you get your heart rate up to over 100.
- We now know that exercise is as powerful as medications in reducing the onset and severity of depression – running for example makes you happier and healthier. A study showed that 150 minutes of running each week results in an 8% improvement in a person’s ability to relax, a 28% reduction in rash decision making, a 29% improvement in stress resilience and a whopping 58% reduction in signs of cognitive stress, such as anxiety and forgetfulness
- Aerobic exercise also helps ward off dementia – a study showed that regular brisk walking, as opposed to stretching or placebo, results in less stiff arteries in the neck and greater blood flow to the brain. Stiff neck arteries and reduced brain blood flow are predictors of longer-term dementia risk
- Stop sitting – a building body of evidence shows sedentary behaviour leads to heart disease, cancer, diabetes and death – all these risks are only partially mitigated by exercise – the key is to keep moving during the day!
- Listening to music whilst you exercise reduces the perception of pain and helps you move faster, motivates you for longer and lifts your mood
- Exercising outdoors is good, as well as exercising with friends for social interaction – Frisbee instead of happy hour, jogging instead of morning tea, a lunch break walk. More vitamin D is associated with better weight loss, all other factors being equal
References:
- https://www.eurekalert.org/pub_releases/2021-05/apa-fyb050621.php
- https://www.smh.com.au/lifestyle/health-and-wellness/parents-health-habits-even-before-birth-may-influence-a-child-s-wellbeing-20210504-p57omx.html
- https://www.nature.com/articles/s41366-019-0409-x?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100038822&utm_content=deeplink
- https://www.sciencedirect.com/science/article/abs/pii/S1755296620300235
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/#:~:text=Based%20on%20this%20reassessment%2C%20RCTs,exercise%20as%20an%20adjunctive%20treatment
- https://pubmed.ncbi.nlm.nih.gov/14655916/
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/216495
- https://www.acpjournals.org/doi/10.7326/M14-1651
- https://www.researchgate.net/publication/49401604_The_psychophysical_effects_of_music_in_sport_and_exercise_A_review
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
- https://www.engadget.com/asics-dr-brendan-stubbs-running-mental-health-study-180011385.html