Physical Activity
As a general guideline, we should aim for minimally 150 minutes of moderate-intensity exercise per week or 75 minutes of intense physical activity. In addition, two days of the week should be allocated for some form of resistance training.
With much emphasis on physical activity globally, what exactly are its benefits?
When we engage in regular physical activity, our heart rate increases. As a result, our overall blood flow is increased, and oxygen is sent to the brain. Our mitochondria (often referred to as ‘the powerhouse of the cell’) begin to multiply. When you have more mitochondria in your body, you start feeling better. This is because the mitochondria are in charge of converting carbohydrates, fats and sugar into energy. The volume of oxygen transported to our muscle cells also increases over time. It simply means that we can run longer and faster, indicating an improvement in our fitness levels.
Our resting metabolic rate (RMR) is also improved due to regular exercise. Right after a workout, our body starts taking up more energy needed for repairing muscles. This implies that our body actually burns more calories when we are not exercising. With consistent aerobic exercise, our heart muscle is strengthened. The amount of blood it pumps in each heartbeat is increased as well as the number of capillaries in the muscle. In turn, our body is able to absorb nutrients better.
Moderate-to-vigorous exercise also helps to lower the amount of time it takes for us to fall asleep, thereby improving our sleep efficiency and sleep quality.
One may experience muscle aches after an intense exercise, known as Delayed Onset Muscle Soreness (DOMS). However, with continual training, the muscle pain eventually subsides as you become more active.
Exercise also acts as a stress reliever. When we start engaging in physical activity, endorphins are released. Our body secretes endorphins during times of stress as these hormones help to alleviate these stresses. Serotonin, associated with feelings of happiness and positive mood, is also released.
In addition, adequate exercise also benefits our cognitive functioning. Physical activity stimulates the release of chemicals in the brain that aid in forming neuronal connections. In the long run, exercise improves our cognition as we age, aiding in memory retention. Recent studies have reported that walking at least 3800 steps a day can lower one’s risk of developing dementia by 25 per cent. Increasing the number of steps to 9800 subsequently minimises the risk of dementia by up to 50 per cent.
When we maintain the amount of exercise we get every week, our risk of illnesses such as cardiovascular diseases, heart disease and diabetes is significantly reduced. Weight-bearing exercises and resistance training offer improved bone strength and prevent bone loss. Consequently, it lowers the chances of osteoporosis.
Despite the plethora of health benefits from exercise, an issue that many people encounter is finding the time and place to exercise. As such, life factors are an essential consideration when choosing suitable forms of exercise catered to your lifestyle. For example, going for a 20-minute run might be more practical than going on a 2-hour walk because it is less time-consuming. If convenience is the main priority, completing home workouts might be more viable than hitting the gym.
Reaping the benefits of exercise requires consistency. Clocking in 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise may seem a far feat, especially when it has to be maintained. However, you can take small steps to reach that goal. It can be as simple as choosing to take the stairs, taking a walk to the grocery store, or engaging in active household chores.
Exercise significantly improves our health. Whether you are lifting weights at the gym or taking a walk in the park, getting some exercise is better than none. These choices that we make to engage in physical activity are not only beneficial to us but are also life-changing.