Author: Emmanuella O'Ambrose, Bachelor of Pharmacy (BPharm)

Reviewed by Dr Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Introduction

Getting up early to exercise can be a daily struggle. Some people set alarms every day but never get around to exercising. Is this your category? People have different reasons for exercising. Some people meet good jogging buddies on their morning run and build long-lasting and impactful friendships, or they might love the exhilarating feeling of air rushing by while running. It's just liberating. While all these are hands-on experiences from exercising, what is the central goal? Why should you exercise? Exercise does to you whatever you want it to. If you're looking for a reason to exercise more often, this is the piece for you. You're about to have a lightbulb moment! There are game-changing things about exercising that you probably still need to realize. After reading this, you'll be ready to jump out of bed at 5:30 a.m. sharp! 

Understanding Exercise

I've heard people say things like this: "The distance I covered when I went out today is enough exercise for the week." "Oh, I did a lot of chores today. That’s enough exercise!". Well, physical activity and exercise are different. Physical activity merely means moving muscles, leading to energy depletion in daily living. It can be occupational, domestic, or anything in between. However, exercise is repeated, planned, structured, and geared towards improving or maintaining physical fitness. [1] There are different types of exercise. They include: 

• Aerobic exercise 
• Anaerobic exercise
• Flexibility and Balance exercises

Aerobic exercise

Aerobic exercise involves activities that increase heart rate and accelerate breathing. It is defined as exercises done with oxygen. Examples include

• brisk walking 
• Running
• jogging 
• swimming
• jumping rope
• cycling. [2]

It is commonly called cardio, short for cardiovascular conditioning. These exercises are performed for longer periods than anaerobic exercises.

Anaerobic Exercises

These exercises use energy that is already stored in your muscles in the form of glucose instead of oxygen. They include:

• Weightlifting
• circuit training
•  strength training
•  high-intensity interval workouts. 

These help build endurance and can help with weight loss. They also strengthen bones and boost muscle development. 

Flexibility and Balance Exercises

Flexibility exercises help you move your joints and increase your range of motion. You can also bend over easily. Balance exercises improve posture and strength by teaching you to control your centre of gravity while moving. Examples include: 

• Pilates
• Yoga
• Stretching
• Rock the boat.  

Proven Health Benefits of Exercise

We have looked at the different types of exercise. Now, why on earth should you get out of bed and exercise? Exercise is the most potent medicine known to man. A detailed study carried out on the physiological effects of exercise shows that 16% of deaths in the United States stem from a lack of exercise, which is an even higher percentage than the percentage of deaths caused by some illnesses. This study shows that lack of exercise poses a greater risk than some illnesses. [3] A recently published research paper shows that people living sedentary lives are at an increased risk of becoming obese, diabetic, or developing cancer, and worse, death. This research indicates that increased activity and exercise help to avoid these adverse outcomes and improve general health. [4, 5]  Engaging in regular, efficient exercise benefits you physically and psychologically.

Key Benefits of Exercising 

 Exercise helps manage weight and boosts metabolism

Idleness can contribute significantly to weight gain and obesity, leading to health issues. Regular exercise helps you manage your weight by increasing the calories you burn. When you eat, your body breaks down the food into nutrients, which are converted into energy measured in calories. Each type of food contains a different number of calories: carbohydrates and proteins provide about four calories per gram, while fats offer about nine calories per gram.This energy is needed for all bodily functions, from breathing and digestion to physical activity. However, if you consume more calories than your body needs, the excess energy is stored as fat, which can lead to weight gain.Exercise plays a vital role in this process. When you engage in physical activity, your body burns calories to fuel your movements. The more intense the exercise, the more calories you burn. Exercise helps balance your energy by using up the calories you consume, making it easier to maintain a healthy weight or lose excess weight.

 It prevents chronic diseases

Regular exercise is key in reducing the risk of chronic illnesses. Some of these chronic diseases include:

• Hypertension
• Stroke
• Cardiac arrest
• Diabetes
• Cancer

Diseases reduce the quality of life, but exercise improves it. A consistently active lifestyle can make all the difference by reducing the risk of chronic conditions. 

 It improves mood and elevates happiness

Regular exercise can help reduce symptoms of long-term depression and anxiety. People who stay active have fewer episodes of depression than those who do not exercise. Exercise improves mood because it activates the feel-good hormones endorphins and serotonin. These chemicals can help improve your mood and create happiness and euphoria, often called the "runner's high."  It also lowers the level of stress hormones like cortisol. Exercise improves body image and boosts confidence, and this, in turn, enhances mood. Over time, a consistent exercise regimen boosts happiness and suppresses anxiety.

 Enhances brain function

Exercise significantly improves brain function and protects memory and thinking skills. When you exercise, your heart rate increases, boosting blood flow and oxygen to your brain. This process also leads to the production of hormones that promote the growth of new brain cells.Regular physical activity is significant for older adults because it can slow down age-related changes in the brain. Exercise may also help reduce the risk of developing conditions like Alzheimer's disease and dementia by minimizing harmful changes in the brain. It would instead help you think better and remember more effectively.

 Increased Overall Fitness

Exercise strengthens your heart and improves blood circulation, making your heart work more efficiently. As you exercise regularly, your stamina increases, allowing you to perform daily activities with less fatigue. Many exercises improve flexibility, which also helps prevent injuries and keeps your body moving smoothly. So it spills over into daily activities and keeps you up and going!

Overcoming Barriers to Exercise

The most common barrier to exercise is the need for more understanding of its health benefits. An in-depth understanding of why you should exercise and what's in it is needed for spring motivation. Another reason is a self-perceived inability to exercise. Some people feel that exercising is arduous!  It is not uncommon to hear someone say this -"I surely do not know what to do. I do not have the endurance for it." For another, it can be physical barriers. "My room is small; there is nowhere I can exercise." And some people may not find exercise enjoyable. 

These barriers include:[6] 

• A lack of time
• A lack of motivation
• Fatigue
• Fear of Injury
• Lack of enjoyment 
• Lack of Social Support
• Inconvenience 
• Cost

Some practical solutions to these barriers include:

• Startup with short workouts: A short workout is better than no workout at all. If you do not have enough time, you can start with 10-minute sessions. Shorter workout sessions still allow you ample time for other engagements.

• Follow dance exercise routines: If everyday routines seem tedious, there are effective dance routines that are enjoyable! For me, taking a morning run is all the fun I need.

• Using fitness apps: Using fitness apps helps to keep accountability. It enables you to set realistic goals, and from it, you can build confidence. 

• Social support: Everything is easier when you have a family to be accountable to. Exercising with friends or family ensures consistency, enjoyment, and fulfilment. 

• Cost: Exercising in a gym can be expensive. One way to cut costs is to register at a walkable gym from your location. Better still, have a community of friends and work out together with regimented routines.

Regular exercise contributes to long-term health as you age. It also builds mental toughness and resilience over time. The power of exercise elevates your happiness and boosts your health!

Conclusion

This article covers the bridge between exercise,  health, and happiness. The different types of exercise include aerobic, anaerobic flexibility, and balance exercises. Exercise is the most potent medicine known to man, and having a consistent exercise regimen is the first step to good health and ageing gracefully. You should take the first step towards incorporating exercise into your life. So dust your sneakers and begin your journey to wholeness and well-being. 

References

 1. Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep. 1985;100(2):126–31. https://pubmed.ncbi.nlm.nih.gov/3920711/

2. Healthline [Internet]. 2018 [cited 2024 Nov 12]. Aerobic exercise examples: at home, at the gym, and more. Available from: https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples

3. Watson K, Baar K. Mtor The health benefits of exercise. Seminars in Cell & Developmental Biology [Internet]. 2014 Dec 1 [cited 2024 Nov 14];36:130–9. Available from: https://www.sciencedirect.com/science/article/pii/S1084952114002535

4. Kortt MA, Langley PC, Cox ER. A review of cost-of-illness studies on obesity. Clinical Therapeutics [Internet]. 1998 Jul 1 [cited 2024 Nov 18];20(4):772–9. Available from: https://www.sciencedirect.com/science/article/pii/S0149291898801409

5. Lathia N, Sandstrom GM, Mascolo C, Rentfrow PJ. Happier people live more active lives: using smartphones to link happiness and physical activity. PLOS ONE [Internet]. 2017 Jan 4 [cited 2024 Nov 18];12(1):e0160589. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0160589

6. Hurst C, Dismore L, Granic A, Tullo E, Noble JM, Hillman SJ, et al. Attitudes and barriers to resistance exercise training for older adults living with multiple long-term conditions, frailty, and a recent deterioration in health: qualitative findings from the Lifestyle in Later Life – Older People’s Medicine (Lill-opm) study. BMC Geriatr [Internet]. 2023 Nov 24 [cited 2024 Nov 21];23(1):772. Available from: https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-023-04461-5