For accomplishing your life targets and desires, you are forgetting one thing, the root of your overall well-being and sustainability of your success, EXERCISE. You are taking risks and challenges, and achieving successes and gaining credibility, sometime facing failures; but ignoring all kinds of exercises, thus ruining your ability, physical and mental, to endure your next endeavor. From sedentary office jobs to reliance on cars for transportation, physical activity has gradually been relegated to the sidelines.
Yet, the evidence supporting exercise as a key pillar of health is overwhelming. Whether you’re dealing with chronic illness, mental health struggles, or simply seeking better overall well-being, exercise has been shown time and again to be one of the most effective—and often neglected—remedies. In this article of Tugela Wave, we’ll dive into the many benefits of exercise, exploring how physical activity positively impacts your body, mental health, and quality of life. Ready to embrace a stronger, healthier version of yourself? Let’s uncover why exercise truly is the key to a better you!
Benefits of Exercise
The Decline of Physical Activity
Historically, exercise was not something one had to consciously pursue. Daily activities such as farming, walking, swimming, and manual labor naturally kept our ancestors physically active. However, as societies became more industrialized and technology-driven, physical activity gradually became a choice rather than a necessity. The rise of sedentary lifestyles, facilitated by office jobs, driving, and screen time, has contributed to an alarming increase in physical inactivity, which is now a major public health issue.
According to the World Health Organization (WHO), more than 25% of the global population is not active enough, leading to numerous preventable diseases such as obesity, cardiovascular disease, and type 2 diabetes. This sedentary lifestyle has not only contributed to a global health crisis but has also obscured exercise’s role as a preventative and therapeutic measure for many conditions.
The Science Behind Exercise and Health
Exercise is often referred to as the “forgotten remedy” because, for many, its benefits are underestimated or overlooked in favor of pharmaceutical treatments or quick fixes. However, decades of research have consistently demonstrated that physical activity is not just beneficial, but crucial for both mental and physical health. Below are some of the key ways in which exercise impacts the body and mind.
1. Cardiovascular Health: A Natural Heart Booster
Exercise is one of the most effective ways to improve cardiovascular health. Regular physical activity strengthens the heart, improves circulation, and reduces the risk of heart disease. A study published in The Lancet in 2016 found that just 150 minutes of moderate exercise per week can reduce the risk of coronary heart disease by 14%, while more vigorous activity can decrease the risk by 20%.
When we exercise, our hearts pump more blood, which improves oxygen delivery to the muscles and other tissues. This increased efficiency helps to reduce blood pressure and improve cholesterol levels—two critical risk factors for heart disease. Additionally, exercise promotes the health of blood vessels by improving endothelial function (the cells lining the blood vessels), which is essential for healthy circulation.
2. Weight Management: Exercise as a Key Component
Obesity has become a global epidemic, and it is a major contributor to numerous chronic diseases, including diabetes, hypertension, and certain cancers. Around 45% of Brazil’s population and 25.9% of British population are obese, while in USA, more than 70 million people is obese. Exercise plays a central role in weight management by helping to burn calories, build muscle mass, and increase metabolism.
Research supports the idea that exercise, especially when combined with a healthy diet, is more effective for weight loss than dieting alone. A study published in Obesity Reviews in 2011 found that exercise-induced weight loss was superior to caloric restriction in terms of improving body composition and preventing weight regain after weight loss.
3. Mental Health: Exercise as a Natural Antidepressant
Mental health is one area where the power of exercise is often underestimated. Physical activity has been shown to have a profound impact on mood, stress levels, and overall psychological well-being. Regular exercise has been linked to a reduction in symptoms of anxiety, depression, stress, and suicidal attempts. A landmark study published in The American Journal of Preventive Medicine found that people who engaged in regular physical activity were 25% less likely to experience depression compared to those who were inactive.
One of the key mechanisms behind exercise’s impact on mental health is its ability to increase the release of neurotransmitters such as endorphins, serotonin, and dopamine, which promote feelings of well-being. Additionally, physical activity reduces levels of cortisol, the body’s primary stress hormone, helping to alleviate stress and anxiety.
4. Chronic Disease Prevention: A Powerful Tool in Disease Management
Exercise plays a crucial role in preventing and managing chronic diseases such as type 2 diabetes, osteoporosis, cancer, and arthritis. In fact, regular physical activity is one of the most effective ways to manage and even reverse certain chronic conditions.
- Type 2 Diabetes: Physical activity improves insulin sensitivity, helping the body use glucose more efficiently. A study published in Diabetologia in 2016 showed that regular exercise can reduce the risk of developing type 2 diabetes by 30–40% in individuals at high risk.
- Osteoporosis: Weight-bearing exercises like walking, jogging, and strength training are essential for maintaining bone density. Studies by Kemmler show that exercise can reduce the risk of osteoporosis and fractures in older adults.
- Cancer Prevention: Regular physical activity has been shown to reduce the risk of several types of cancer, including breast, colon, and lung cancer. A meta-analysis conducted by B. M. Lynch and published in The Journal of Clinical Oncology found that physical activity was associated with a reduced risk of cancer mortality.
5. Cognitive Function: The Brain-Boosting Benefits of Exercise
Exercise is not only beneficial for the body—it is also crucial for the brain. Regular physical activity has been linked to improved cognitive function, including enhanced memory, attention, and decision-making skills. Furthermore, research shows that exercise can protect the brain from neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
A study published in The Journal of Aging and Physical Activity in 2016 found that older adults who engaged in regular physical activity experienced slower cognitive decline compared to sedentary peers. Exercise increases blood flow to the brain, stimulates the production of brain-derived neurotrophic factor (BDNF)—a protein that supports brain health—and reduces inflammation that can damage brain cells.
6. Sleep: Exercise as a Sleep Aid
Inadequate sleep is a common problem in today’s society, with millions of people suffering from sleep disorders like insomnia. Interestingly, research shows that exercise can improve sleep quality by promoting relaxation, reducing anxiety, and regulating the body’s sleep-wake cycle.
A 2019 study published in Sleep Medicine Reviews found that moderate exercise can help individuals fall asleep faster, experience deeper sleep, and wake up feeling more rested. The effect of exercise on sleep is believed to be related to its ability to regulate circadian rhythms and reduce the mental and physical tension that can interfere with restful sleep.
7. Making Exercise a Priority
Despite the overwhelming evidence of its benefits, exercise remains a “forgotten remedy” for many individuals. To combat this, it’s essential to make exercise a priority in our daily lives. Here are some practical tips to help:
- Start small: If you’re new to exercise, start with short, manageable sessions (e.g., 5–10 minutes) and gradually increase the duration as your fitness improves.
- Find something you enjoy: Exercise shouldn’t feel like a chore. Experiment with different activities such as dancing, swimming, or hiking to find something that feels fun and motivating.
- Make it social: Join a fitness group, exercise with a friend, or participate in team sports to make physical activity more enjoyable and rewarding. A supporting peer is essential to make exercise a habit.
- Set goals: Set achievable fitness goals, whether it’s running a 5k or improving flexibility. Tracking progress can boost motivation and provide a sense of accomplishment.
- Consistency is key: The key to long-term success is consistency. Aim for achievable (it may be 30 or 150, even more) minutes of moderate-intensity exercise per week, spread throughout the week.
Tough, the world has advanced in medical and technological sectors a lot, people’s health has not advanced that much. What is the reason behind this? People are feeling depressed and fatigued, after work, mainly, due to lack of exercise. Yet, time and again, research has demonstrated that exercise is one of the most effective ways to prevent chronic diseases, improve mental health, enhance cognitive function, and boost overall well-being.
Exercise is not just about looking good; it is about feeling good, maintaining independence as we age, and improving the quality of our lives. By prioritizing physical activity in our daily routines, we can unlock the full potential of this “forgotten remedy” and take control of our health in a holistic way.
References:
- Boulé, N. G., et al. (2016). Exercise and Type 2 Diabetes: A Meta-Analysis of the Effect of Exercise on Glycemic Control in Type 2 Diabetes. Diabetologia, 59(3), 609-618.
- Donnelly, J. E., et al. (2011). Integrating Exercise into the Treatment of Type 2 Diabetes. Obesity Reviews, 12(4), 72-90.
- Erickson, K. I., et al. (2016). Physical Activity, Brain Plasticity, and Alzheimer’s Disease. Journal of Aging and Physical Activity, 24(2), 312-327.
- Haskell, W. L., et al. (2016). Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the American Heart Association. Circulation, 126(15), 1-5.
- Kemmler, W., et al. (2013). Effects of Exercise on Bone Mass in Postmenopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Osteoporosis International, 24(4), 1655-1667.
- Lynch, B. M., et al. (2016). Physical Activity and Cancer Prevention: A Systematic Review and Meta-Analysis. Journal of Clinical Oncology, 34(33), 3996-4005.
- Reid, K., et al. (2019). Exercise and Sleep: A Systematic Review of the Effects of Exercise on Sleep in Healthy Adults. Sleep Medicine Reviews, 47, 25-35.
- Schuch, F. B., et al. (2018). Physical Activity and Depression: A Meta-Analysis of Prospective Studies. The American Journal of Preventive Medicine, 54(2), 164-170.
- World Health Organization (2020). Physical Activity.