Exercise and Your Health

Exercise is a vital pillar of health. Solidifying exercise into your lifestyle positively impacts your day-to-day experience (for example, by lowering stress levels!) and improves healthspan and lifespan. Regular physical activity can contribute to various aspects of health including: 

• Cardiovascular Health: Exercise strengthens the heart, improves circulation, and helps lower blood pressure. Exercise can also increases the levels of high-density lipoprotein (HDL or "good" cholesterol), which is associated with lower risk of heart disease. 
• Stress Management & Mental Health: Exercise releases endorphins (specifically, beta-endorphin), which are endogenous (made in the body) neuropeptides. Endorphins attach to opioid receptors in the brain and have a "feel good" mood-altering effect. Dopamine levels also increase as a result of exercise, specifically aerobic exercise. Dopamine is a neurotransmitter that is crucial for mood regulation, pleasure, and motivation. Endorphins and dopamine reduce stress and promote overall mental well-being. In fact, both dopamine and endorphins play a role in addiction, since addiction involves the same brain reward system in the brain. For this reason, exercise has been shown to have mitigating effects on addiction and to support recovery. 
• Sleep Health: Engaging in regular physical activity can contribute to better sleep quality and duration. Exercise can help reduce sleep latency (the amount of time it takes to fall asleep) and increases the amount of deep, slow wave sleep. One mechanism by which this occurs is through improved regulation of circadian rhythm, especially when exercise occurs around the same time each day (but try to finish exercising 2-3 hours before bed). Research has shown that aerobic exercise has a similar effectiveness as sleeping pills on combating the symptoms of insomnia. 
• Weight Management: Physical activity plays a crucial role in weight loss and weight maintenance by burning calories and improving metabolism.
• Metabolic Health: Regular physical activity can enhance insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes.
• Immune System Function: Moderate exercise can boost the immune system, making the body more resilient against infections.
• Cognitive Function: Exercise is associated with improved cognitive function, including better memory, attention, and problem-solving skills. It may also reduce the risk of cognitive decline as individuals age.
• Joint Health: Exercise helps maintain joint flexibility and can alleviate symptoms of conditions like arthritis.
• Respiratory Health: Aerobic exercise strengthens the respiratory muscles and improves lung capacity.
• Digestive Health: Regular physical activity can help regulate the digestive system and reduce the risk of certain gastrointestinal disorders.
• Muscular Health: Regular exercise promotes the development and maintenance of strong and flexible muscles. It can also help prevent age-related muscle loss.
• Bone Health: Weight-bearing and resistance exercises can enhance bone density and reduce the risk of osteoporosis, especially in older adults.