How Does Exercise Work?
There are many components contributing to how regular physical activity leads to reduction in illness risk and the promotion of health. Some of the areas that have been studied include:
1. Increased basal metabolic rate ( BMR)
It makes sense that during physical activity your metabolic rate rises, with increases in heart rate, energy usage, oxygen transfer and muscle activity all well documented. What is important to understand is that people who are regularly physically active on a majority of days each week have a higher resting metabolic rate (basal metabolic rate -BMR) compared to those individuals who are not as active. In other words , during the time that you are not physically active you are still burning more calories through increased muscle activity and are “up-regulating” your overall metabolic rate. This means that you are getting health benefits from the exercise session even after it is completed. However, this phenomenon has only been documented in those patients who are doing exercise on consistent, multiple days each week (ideally 4-5), not occasionally.
2. Fuel Consumption
Exercise requires fuel, particularly for working muscles. Muscles prefer blood glucose for energy, but will also use circulating and stored fats. Hence, those calories consumed by healthy nutrition practices will be burned up during exercise and this assists with weight control and promotes lean body mass.
3. Muscle tone increase
The inclusion of some regular strength training has a positive benefit on muscle tone, muscle shape and improves stability, balance and support around joints. This is particularly important in the elderly, but any individual can benefit. In addition, more recent scientific studies have shown that strength training has a positive benefit on heart disease, diabetes and several cancers as well as mental health benefits. This is an important discovery and emphasises why we need to have a well rounded exercise programme as part of our weekly routine.
4. Biochemical Changes
It has long been documented that exercise can have a benefit on chemical production in the body including brain chemicals. Endorphines are the opiate like hormones which are produced during exercise and can give a sense of wellbeing to many individuals. In addition, neurotransmitters such as dopamine and serotonin are positively enhanced by exercise and thus exercise has been shown to be effective with management of mental health disorders as well as improving cognitive performance and memory. Increased antioxidant production is another benefit of regular exercise and may be linked to the antiaging effects of exercise as well as contributing to stabilising cell metabolism and cell repair. This may be a critical component in reducing the incidence, severity and spread of cancer processes.
5. Other Unknown
Further studies are underway which I am sure will uncover other factors which are associated with the reasons regular exercise contributes towards the health benefits already documented. STAY TUNED !
“The secret of life is to die young – but to leave it as long as possible” (A Montague)