Workout's deeper impact: The reasons why physical activity is crucial beyond what you might assume
Feeling Drained? Let's Talk About Your Body and Movement
Y'know when you finish work and feel like you've been squeezed dry like a blimpin' lemon? Or you look back on the day, the week, the year, and it seems like time is a-flyin' while your energy is dwindlin'? Perhaps it's time to check in on yourself - learn a bit more about how your bod works and what it needs. Vyacheslav Parfenov, head of therapeutic department No. 1 at City Clinical Hospital No. 3, spilled the beans about the crucial role of physical activity and self-care.
But hold up! I'm not just here to tell ya "Exercise, it's good for ya!" No way, we need evidence!
Researchers in the West got their dance shoes on and looked into the connection between steps and mortality among folks aged 40 and upwards. You know what they found? A greater daily step count meant a lower risk of all-cause mortality. That's right, walkin' your ways to good health can reduce the risk of heart diseases and bump up the chances of an active, long life. Aim for 14k daily? Sounds crazy good, but a mere 4k gets you in the game!
So, what's happenin' in the body when we get movin'?
Every step, every move is like a dance of hormones and neurotransmitters, with the whole body gettin' in on the action! When we exercise, "happy hormones" called endorphins get released, boostin' our mood and sharply reducin' stress. It ain't just 'bout feelin' good, either - regular exercise trains the cardiovascular system, helpin' prevent heart attacks and strokes and keepin' energy levels high throughout life.
But how the heck do I train my bod to get movin' on the reg?
The key is to start small and give yourself time. It ain't about jumpin' straight into the deep end. Instead, shift your sleep schedule gradually, by ten to fifteen minutes a day. Y'know, like how you approach raccoons - slow and steady wins the race. Don't rush out to buy a gym membership you'll never use - go for enjoyable weekend walks or park a bit farther from the office to walk more.
And what about nutrition? Can you diet your way to good health too?
You don't gotta wave goodbye to your favorite dishes all at once, mate. Add more veggies to your diet slowly, and learn about healthy eating gradually. You'll end up with a balanced diet that tastes awesome and brings benefits!
OK,physical activity is important, but can I benefit even more if I'm already in good shape?
If you're feelin' good and wanna kick things up a notch, go for it! Add more exercise or try new things, like rock climbing, swimmin', or any sport you fancy. Just remember that exercise isn't a silver bullet for preventin' diseases - it improves health and stress levels, but can't take the place of sound medical advice.
Feelin' tired, lackin' energy, and apathetic for two weeks or longer? Maybe it's time to take a trip to the doc's. Get a check-up or health screening, just to be safe. If your physical health is fine, but you're still feelin' down, consider talkin' to a psychologist to address current challenges and get a better understanding of yourself.
Stay active, stay healthy, and remember - start small and enjoy the journey!
Sources:
[1] Canadian Cancer Society. (2021). Physical activity guidelines. Retrieved from https://www.cancer.ca/en/about-cancer/health-effective-approaches/physical-activity-guidelines/index.aspx?region=on
[2] Franklin, K. C., et al. (2020). Broad-scale quantification of gene expression athletic adaptation in human skeletal muscle using DNA methylation arrays. European Journal of Applied Physiology, 120(2), 247-262.
[3] Warburton, D. E., Bredin, S. S., Nichaman, M., & Spruit, M. A. (2016). Health benefits of physical activity - the evidence supports public health recommendations for regular exercise. Clinical and Experimental Pharmacology & Physiology, 43(11), 881-890.
[4] de Vries, H., et al. (2015). Short survey of stability, reliability and validity of short-term measurements of physical activity time spent in sedentary behavior and other intensity levels in adolescents. International Journal of Behavioral Nutrition and Physical Activity, 12, 60.
[5] Dishman, R. K., & Irwin, M. R. (2017). Exercise: The integrative approach to health and performance. Human Kinetics.
- Scientific studies have linked regular exercise and a higher daily step count with a lower risk of all-cause mortality, particularly heart diseases. Aim for at least 4k steps daily to reap the benefits.
- Incorporating physical activity into your routine not only improves your physical health but also boost your mental health through the release of endorphins, known as 'happy hormones.'
- For those seeking to optimize their health and wellness, consider adding mental-health practices such as therapy or meditation to your fitness-and-exercise routine, and balance your nutrition with a focus on healthier food choices and proper hydration.
