Getting enough physical activity can benefit your health in many ways. It improves your mood and mental health, and can even reduce premature mortality.
Physically active people live longer
Several studies have shown that people who are physically active are more likely to live longer than their inactive counterparts. They may be less susceptible to some cancers, heart disease, and diabetes, and have a lower risk of stroke. They also have lower levels of stress and depression, and have better sleep.
The Centers for Disease Control and Prevention released a new report on physical activity and health. The report focuses on the health benefits of physical activity and provides policy recommendations to help get more people up and moving.
Using data from an ongoing study, researchers found that people who met or exceeded their exercise goals were better off over the long run. These people had a 20% lower risk of dying over the next 30 years, compared to the average non-exercisers. People who surpassed their exercise goals also had higher life expectancy rates. However, the study did not prove that exercising more frequently or for longer intervals was beneficial.
A study in Denmark found that people who performed at least one high-intensity activity per week had a greater life expectancy than people who did not exercise at all. These people were also less likely to suffer from diabetes, stroke, and coronary heart disease.
The most popular activity in Denmark is jogging, but handball, soccer, and cycling are also popular. The best part is that you don’t need a gym membership or equipment to get up and moving. There are a variety of fun fitness classes to choose from, including yoga, Pilates, and aerobics.
One study found that people who exercised for 10 or more hours per week had a life expectancy that was almost four years longer than those who worked out for less than two hours a week. The same study also found that people who met their exercise goals were less likely to die over the next 30 years.
The best way to determine your exercise routine is to ask your doctor about it. He or she can tell you if it’s safe to jumpstart a workout plan or if you should be doing more of the same.
Physical activity improves mood and mental health
Among the many benefits of exercise, one of the most important is its ability to improve your mood. Exercise increases your self-esteem and can help you cope with negative thoughts. It also provides a healthy outlet for your frustrations. It boosts your energy level and improves your concentration.
Exercise may have a lot of other health benefits, including reducing your risk of chronic diseases such as diabetes and cardiovascular disease. It may also help you cope with depression. In addition, it may help prevent the recurrence of the disorder.
Several physiological mechanisms have been proposed to explain how exercise improves mental health. One theory suggests that aerobic exercise triggers the release of feel-good chemicals in the body, including norepinephrine and dopamine. Exercise may also improve mood by reducing inflammation. Several studies have shown that exercise reduces the risk of major depression.
Another theory suggests that exercise can increase blood flow to the brain, which is important in all cellular functions. It may also reduce skeletal muscle tension and increase self-esteem. It may even help you fight off dementia.
Exercise can also help improve your memory. Studies have shown that people who exercise regularly have sharper memories than people who do not. Exercise is a valuable addition to other treatment options.
It is also important to note that while exercise improves your mood, it does not always require a significant amount of time. In fact, a simple brisk walk for fifteen minutes a day can provide a significant boost.
While exercise is a good treatment option for depression, it is important to remember that it is not a cure. Depression is a disorder that is treated by medication and psychotherapy. However, exercise can help relieve symptoms, improve mood, and prevent the disorder from reoccurring.
Exercise has been shown to have a number of psychological benefits, including increased self-esteem, positive body image, and a positive attitude. It can also provide social support and help you cope with life stresses. It may also help distract you from negative thoughts.
Exercise may also increase your attention span, improve your concentration, and improve your memory. Several studies have found that regular exercise can help to reduce the risk of Alzheimer’s disease.
Physical activity reduces premature mortality
Increasing levels of physical activity can lead to a reduction in premature mortality. There are a number of studies that show this relationship. However, more research is needed to determine the optimal dosage.
Physical activity can also lead to a reduction in the risk of adverse events such as heart attacks and sudden cardiac death (SCD). The relationship is dose-dependent. A recent meta-analysis found that the risk of death from cardiovascular disease decreased with increasing levels of physical activity. This relationship appears to be particularly true for the frail elderly.
Physical activity also reduces the risk of a number of chronic diseases. These include heart problems, cancer, and high blood pressure. It has also been associated with a reduction in allergies. Physical activity can also improve mental health.
The WHO has released a global action plan on physical activity, outlining 20 specific policy actions. These include providing more opportunities for physical activity, developing safe and supportive environments, and reducing barriers to participation. In addition, the WHO launched the ACTIVE toolkit, which provides technical guidance on how to implement the global action plan. The results of the study will be posted on the website and published in a journal.
Increasing physical activity requires the participation of people from all sectors of society. The goal is to increase the amount of time people spend doing physical activity, as well as the intensity of physical activity. Physical inactivity is a costly health risk factor. A recent study found that physical inactivity has increased by 5 percent in high-income countries between 2001 and 2016. Physical inactivity is a leading risk factor for noncommunicable diseases mortality. A World Health Assembly (WHA) agreed on a global target to reduce physical inactivity by 15 percent by 2030. This target aligns with the Sustainable Development Goals. It also calls for more opportunities for physical activity, such as indoor walking programs.
The dose-response relationship between physical activity and health is similar to the relationship between other medicines. However, the benefit of exercise can be attenuated at the highest levels of activity. In addition, the benefits of exercise may be attenuated for ultra-endurance events.
Physical activity improves brain health
Those who are physically active, especially older adults, show better brain health. They are less likely to suffer from Alzheimer’s disease and dementia. They are also more able to make better decisions and feel better about themselves.
Exercise improves the brain by increasing the flow of blood to the brain and the microstructures of the white matter. These white matter regions carry nerve signals between brain regions and help the brain function more effectively. The white matter of the living brain appears pinkish, but is actually veined with capillaries for vascularization. The more compact the white matter, the faster the brain functions.
Exercise reduces the release of inflammatory chemicals that trigger depression. It also reduces the activation of the brain’s resident immune cells, microglia. This decreases the immune response to illnesses, allowing the brain to better deal with new stresses and injuries. It also promotes the growth of new neurons in the brain. It also has a positive effect on memory and learning.
Studies of the impact of exercise on the brain have been largely conducted on males. Nevertheless, the biological responses of men and women to exercise vary. These differences may be sex specific, and may be influenced by a number of sex-specific regulatory mechanisms.
A growing body of literature supports the idea that physical activity can improve brain health by modulating brain volume. However, more study is needed to gain a better understanding of the mechanisms involved. Some studies have suggested that exercise may increase neuroplasticity, which is the brain’s ability to change in response to new learning, illness, or injury.
A growing body of evidence also suggests that exercise has a positive effect on cognition in general. In particular, it reduces neuroinflammation, which helps to protect the brain against neurodegenerative disease and injury. Physical activity also increases the levels of brain-derived neurotrophic factor (BDNF), which supports neuronal health and protects against age-related declines in memory and cognitive function. It also improves the volume of the hippocampus, an area affected in Alzheimer’s disease.
Studies in animals have also supported the idea that exercise has a positive effect on brain health. For example, exercise has been shown to reduce caspase-dependent apoptosis in hippocampal neurons in gerbils, which is associated with improved brain function. In addition, treadmill exercise training has been associated with increased gene expression of nerve growth factor and BDNF, which are neurotrophic factors that promote the growth of new neurons.