Benefits of Physical Activity

Very few lifestyle choices are as impactful as physical activity, and physical activity doesn’t require significant time commitments or intensity! Any space you can create for this area of primary food will benefit you in multiple ways.

Just seven hours of activity per week decreases the risk of premature death by 40%, and studies show that both moderate and vigorous physical activity – even short bursts of less than 10 minutes – can greatly increase life span and daily quality of life. Physical activity can boost energy, improve sleep quality, and support a healthy weight.

This is a rich area of ongoing research, so new studies are popping up regularly. We know that physical activity is beneficial, but the more we learn, the more we can inspire and motivate ourselves and others to make physical activity an integral part of daily life.

Read on to learn some of the physical, emotional, and cognitive benefits of physical activity.

PHYSICAL BENEFITS BY BODY SYSTEM

Cardiovascular System

• Strengthens the heart

• Increases circulation and delivers oxygen and nutrients to tissue

• Supports skin health

• Increases good cholesterol and decreases bad cholesterol and triglycerides

• Lowers blood pressure

Digestive System

• Supports metabolism (which helps with weight management)

• Promotes regular bowel movements

• Supports gut health by modifying gut microbiota

Endocrine System

• Increases insulin sensitivity and the body’s ability to clear glucose effectively

Lymphatic/Immune System

• Strengthens immune system

• Can reduce inflammation by changing blood characteristics

Muscular System

• Increases muscle strength, which increases lean body mass and metabolism

(resting metabolic rate)

• Improves muscular functioning, neuromuscular stabilization, and coordination,

which reduces injury and chronic pain

Nervous System

• Can improve cognitive functioning (weight-bearing leg exercises in particular, can

affect brain and neurological health)8

• Can improve awareness of how the body is moving and where it is in space

(especially exercises that incorporate balance)

• Can improve reaction time

Reproductive System (including sexual health and pleasure)

• Supports fertility for men and women (by supporting a healthy body weight)

• Improves energy levels and stamina

• Increases strength, endurance, and flexibility

• Boosts confidence

• May enhance arousal for women and decrease the risk of erectile dysfunction

Respiratory System

• Strengthens lungs

• Helps the body use oxygen and remove carbon dioxide more efficiently

• Increases oxygen capacity

Skeletal System

• Increases bone density (especially weight-bearing exercises)

• Reduces the risk of and can even reverse osteopenia

• Reduces the risk of fractures and other injuries

EMOTIONAL BENEFITS

The emotional benefits of physical activity are powerful and far-reaching.

For example, physical activity can:

• Reduce depression and anxiety

• Reduce and help manage stress

• Produce endorphins and induce “feel good” emotions

• Increase self-esteem, body confidence, and feelings of empowerment

In fact, research has found that exercise can serve as the primary pharmacological intervention in psychiatric facilities, significantly reducing symptoms related to anxiety, depression, and anger – though symptoms can return as soon as 1–2 weeks after stopping exercise.

Physical activity also supports emotional health in multiple primary food areas. It can increase feelings of joy by boosting confidence and engaging in activities that excite you. If you exercise with people you enjoy spending time with, you’re also nourishing relationships and social life.

Research has found there might be a “sweet spot” of physical activity. For example, one study of 1.2 million Americans determined that exercising for about 45 minutes, 3–5 days per week, held the greatest mental health benefits.

According to this study, more does not equal better! Extreme exercise habits actually decrease mental health. As with all areas of primary food, it’s important to find a balance that works for you.

COGNITIVE BENEFITS

Physical activity offers many impressive cognitive benefits, including:

• Intelligence: Both being aerobically fit and the process of gaining aerobic fitness can boost intelligence.

• Language: Aerobic fitness can improve word production.

• Working memory: As little as 15 minutes of cardio can improve motor skill

retention and may increase the brain’s ability to make neural connections.

• Alzheimer’s: Exercise may delay the start or slow the progress of Alzheimer’s.

• Dementia: Greater cardiovascular fitness might greatly reduce the risk of developing dementia – up to 88%, according to one study of 1,500 women in Sweden.

Physical activity can “defy” the aging process! One study found that people who exercised regularly had the immunity, muscle mass, and cholesterol levels of a younger person. They also felt more independent and productive. Having a more active lifestyle and feeling more in control can also make you feel younger than you actually are.

MOVE MORE, FEEL BETTER

These benefits of physical activity only skim the surface. It’s easy to demonstrate how fitness can positively impact all areas of life.

Most research focuses on physical benefits, followed by mental and emotional benefits. However, one of the overarching benefits of physical activity is that it promotes self-connection. It can create feelings of embodiment or being present in your body. It can also motivate you to make choices that are more aligned with your personal needs and values. When it comes to health, empowerment forms the foundation of sustainable change, and physical activity is the perfect example. Making time for regular exercise and movement can greatly improve your daily functioning and quality of life.

FOOTNOTES

1| Centers for Disease Control and Prevention. (2021). Physical activity basics.

Retrieved from cdc.gov/physicalactivity/basics/index.htm

2| Duke University Medical Center. (2018). Whether sustained or sporadic, exercise

offers same reductions in premature death risk. ScienceDaily. Retrieved from

sciencedaily.com/releases/2018/03/180322103242.htm

3| BioMed Central. (2018). Time spent sitting at a screen matters less if you are fit

and strong. ScienceDaily. Retrieved from sciencedaily.com/releases/2018/05

/180524174604.htm

4| National Heart, Lung, and Blood Institute. (n.d.). Physical activity and your heart.

Retrieved from nhlbi.nih.gov/health-topics/physical-activity-and-your-heart

5| San Francisco State University. (2018). Healthier hearts equal healthier guts.

ScienceDaily. Retrieved from sciencedaily.com/releases/2018/07/180711131148.htm

6| Ross, R. (2003). Does exercise without weight loss improve insulin sensitivity?

Diabetes Care 26(3), 944–945. Retrieved from doi.org/10.2337/diacare.26.3.944

7| The Physiological Society. (2018). Exercise makes the blood of obese people

healthier. ScienceDaily. Retrieved from sciencedaily.com/releases/2018/06

/180619230820.htm

8| Frontiers. (2018). Leg exercise is critical to brain and nervous system health.

ScienceDaily. Retrieved from sciencedaily.com/releases/2018/05/180523080214.htm

9| Ratttray, B., & Smee, D. (2013). Exercise improves reaction time without

compromising accuracy in a novel easy-to-administer tablet-based cognitive

task. J Sci Med Sport 16(6), 567–570. Retrieved from doi.org/10.1016/j

.jsams.2012.12.007

10| The Fertility Society of Australia. (2018). The role of exercise in improving fertility,

quality of life, and emotional wellbeing. Retrieved from yourfertility.org.au/sites

/default/files/2018-08/The_role_of_exercise_in_improving_fertility.pdf

11| Mayo Clinic. (2019). Exercise: 7 benefits of regular physical activity. Retrieved from

mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

12| National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2018).

Exercise for your bone health. Retrieved from bones.nih.gov/health-info/bone

/bone-health/exercise/exercise-your-bone-health

13| Bruce, D. F. (2020). Exercise and depression. WebMD. Retrieved from

webmd.com/depression/guide/exercise-depression

14| University of Adelaide. (2018). Stopping exercise can increase symptoms of

depression. ScienceDaily. Retrieved from sciencedaily.com/releases/2018

/03/180322112720.htm

15| The Lancet. (2018). Exercise linked to improved mental health, but more may not

always be better. ScienceDaily. Retrieved from sciencedaily.com/releases/2018

/08/180808193656.htm

16| Aberg, M. A., Pedersen, N. L., Toren, K., Svartengren, M., & Backstrand, B.,

Johnsson, T., Cooper-Kuhn, C. M., Aberg, N. D., Nilsson, M., & Kuhn, H. G. (2009).

Cardiovascular fitness is associated with cognition in young adulthood. Proc

Natl Acad Sci USA 106(49), 20906–20911. Retrieved from doi.org/10.1073

/pnas.0905307106

17| University of Birmingham. (2018). Higher aerobic fitness levels are associated

with better word production skills in healthy older adults. ScienceDaily. Retrieved

from sciencedaily.com/releases/2018/04/180430075622.htm

18| McGill University. (2018). 15 minutes of exercise creates optimal brain state for

mastering new motor skills. ScienceDaily. Retrieved from sciencedaily.com

/releases/2018/07/180711153607.htm

19| Graff-Radford, J. (2021). Alzheimer’s disease: Can exercise prevent memory

loss? Mayo Clinic. Retrieved from mayoclinic.org/diseases-conditions

/alzheimers-disease/expertanswers/alzheimers-disease/faq-20057881

20| American Academy of Neurology. (2018). Physically fit women nearly

90 percent less likely to develop dementia. ScienceDaily. Retrieved from

sciencedaily.com/releases/2018/03/180315101805.htm

21| University of Birmingham. (2018). A lifetime of regular exercise slows down

aging, study finds. ScienceDaily. Retrieved from sciencedaily.com/releases

/2018/03/180308143123.htm

22| American Psychological Association. (2018). You’re only as old as you think

and do. ScienceDaily. Retrieved from sciencedaily.com/releases/2018

/08/180809141122.htm