Goals I hear from people regarding exercise revolve around physical appearance probably greater than 90% of the time. “I want to lose a few pounds”, “I want a six pack”, “I’m looking to get bigger arms”, “I need to lean out for the beach”. These are all fine reasons to start a training plan, but it’s important to know it takes time to make changes in the body. There will be times you hit a plateau and feel like you aren’t getting anywhere. This is where understanding the benefits of exercise and physical activity is key. Even though you may not get your “6 pack in 6 weeks”, there are still massive benefits you are providing towards the health and well being of your body. Here are 5 that go beyond physical appearance:
Mood
Studies have shown enhanced mood states within minutes to hours after a single bout of aerobic exercise. In humans, acute exercise causes significant increases in peripheral levels of endogenous opioids; this effect is intensity-dependent, corresponds to acute exercise-induced changes in HPA axis hormones, and is linked to improvements in mood. Another recent study from Harvard saw a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity.
Memory
Evidence of physical activity increasing brain functioning has resulted in improved memory. Chronic aerobic exercise (several months of moderate to high intensity, moderate duration) helped improve cognitive function, “especially memory”. Another study showed that high-intensity acute exercise enhanced memory. This effect was robust (repeatable) and occurred through encoding, consolidation and retrieval-based mechanisms. The same study also concluded that incorporating acute exercise into multiple phases of memory additively enhanced memory function.
Self-Esteem
Numerous studies have concluded that exercise can help boost an individual’s confidence, from children to adults. One study showed that physical activity directly and indirectly improved self-esteem of university adult staff members. Another showed that intervention of physical activity alone is associated with increased self-concept and self-worth in children and adolescents.
Improved Immune System
Exercise has a profound effect on the normal functioning of the immune system. It is generally accepted that prolonged periods of intensive exercise training can depress immunity, while regular moderate intensity exercise is beneficial. Improvements in immunity due to regular exercise of moderate intensity may be due to reductions in inflammation, maintenance of thymic mass, alterations in the composition of "older" and "younger" immune cells, enhanced immunosurveillance, and/or the amelioration of psychological stress. Also, when compared with never or seldom exercise, exercising at low to moderate frequency is beneficial with lower influenza-associated mortality.
Prevention of Chronic Disease
Chronic diseases are major killers during the current times. Physical activity/exercise has been examined as a primary prevention against 35 chronic conditions including type 2 diabetes, coronary heart disease, peripheral artery disease, hypertension, and stroke. Conclusive evidence exists that physical inactivity is one important cause of most chronic diseases. In addition, physical activity primarily prevents, or delays, chronic diseases, implying that chronic disease need not be an inevitable outcome during life.
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References
1. Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A Review. Brain Plasticity, 2(2), 127–152. https://doi.org/10.3233/bpl-160040
2. Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 1143–1211. https://doi.org/10.1002/cphy.c110025
3. Gomez‐Pinilla, F., & Hillman, C. (2013). The influence of exercise on cognitive abilities. Comprehensive Physiology, 403–428. https://doi.org/10.1002/cphy.c110063
4. Liu, M., Wu, L., & Ming, Q. (2015). How does physical activity intervention improve self-esteem and self-concept in children and adolescents? evidence from a meta-analysis. PLOS ONE, 10(8). https://doi.org/10.1371/journal.pone.0134804
5. Loprinzi, P. D., Day, S., Hendry, R., Hoffman, S., Love, A., Marable, S., McKee, E., Stec, S., Watson, H., & Gilliland, B. (2021). The effects of acute exercise on short- and long-term memory: Considerations for the timing of exercise and phases of memory. Europe’s Journal of Psychology, 17(1), 85–103. https://doi.org/10.5964/ejop.2955
6. Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.00509
7. Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016). Physical activity and self-esteem: Testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatric Disease and Treatment, Volume 12, 2617–2625. https://doi.org/10.2147/ndt.s116811
8. Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the regulation of immune functions. Progress in Molecular Biology and Translational Science, 355–380. https://doi.org/10.1016/bs.pmbts.2015.08.001
9. Wong, C.-M., Lai, H.-K., Ou, C.-Q., Ho, S.-Y., Chan, K.-P., Thach, T.-Q., Yang, L., Chau, Y.-K., Lam, T.-H., Hedley, A. J., & Peiris, J. S. (2008). Is exercise protective against influenza-associated mortality? PLoS ONE, 3(5). https://doi.org/10.1371/journal.pone.0002108
