YOU ’ VE OFTEN HEARD THAT EXERCISE IS A GREAT WAY TO LOSE WEIGHT , BUT DID YOU KNOW ITS POSITIVE EFFECTS STRETCH FAR BEYOND SHEDDING UNWANTED POUNDS ? IN FACT , HEALTH EXPERTS AGREE THAT IF EXERCISE COULD BE PUT INTO A PILL IT WOULD BE THE FASTEST-SELLING DRUG ON THE MARKET . HERE ARE A FEW WAYS EXERCISE MAKES A BIG IMPACT .

Health

Being physically active boosts the production of high-density lipoproteins ( HDL ), otherwise known as the good cholesterol , and decreases unhealthy triglycerides in your body . This keeps your blood flowing smoothly and helps prevent health problems like heart disease , stroke , and type 2 diabetes . Regular exercise can even reduce your risk of certain cancers ! Research has shown that physically active people have a lower risk of colon and lung cancers , and active women have a lower risk of breast and endometrial cancer .

Doing a moderately-intense level of aerobic , muscle strengthening , and bone strengthening exercises has been shown to reduce the loss of bone density that comes with age , lowering the risk of hip fractures later on in life . If you suffer from arthritis , or another joint condition , being active will not only improve your ability to manage pain and do everyday tasks , it will also improve your overall quality of life .

Cognitive Function and Mood

Even more astounding are the ways exercise changes your brain . Research has shown that regular aerobic exercise actually boosts the size of the prefrontal cortex , the medial temporal cortex , and the hippocampus , all areas of the brain responsible for memory and learning . When you exercise , it triggers the production of BDNF ( brain-derived neurotrophic factor ), which improves the transmission of signals within brain cells and regulates the function of the synapses . BDNF is also believed to stall cell death . As a result , people who exercise are apt to show greater abilities in critical thinking , verbal memory , problem solving , and psychomotor speed ( the association between thinking and doing ). Amazingly , these effects last for a very long time . A study on people who had better cardio respiratory fitness ( CRF ) during their young adulthood showed that they still had better cognitive functioning in their middle years ( ages 45-55 ) than their less active peers .

Exercise also helps cognitive function by improving your mood . When you ’ re physically active , the brain releases the “ feel good ” chemicals serotonin , dopamine , and norepinephrine . These happiness chemicals reduce any stress and anxiety you might be feeling and can even combat serious issues like depression . They act almost like a shield , making the emotional stressors of day-to-day life easier to handle . Since depression and a low mood frequently contribute to cognitive impairment , staying active is a great way to fight back .

With a new case of dementia detected every four seconds globally , it is important now more than ever to keep your mind sharp . People who stay active in their middle years , and even those who just start to exercise after mid-life , significantly lower their risk of developing dementia and Alzheimer ’ s disease in their old age .

Natural Beauty

When you feel good , you look good too ! Fascinatingly , exercise works on a cellular level to reverse the toll that stress takes on the aging process . People who exercise to manage their stress have cells that show significantly fewer signs of aging than stressed out people who don ’ t exercise . By getting your blood pumping , you ’ re also giving your skin a big dose of oxygenated blood that boosts detoxification and cell renewal , giving you a post-workout glow . Working up a sweat can also correct the hormonal imbalances that contribute to conditions like acne , rosacea , and psoriasis .

Duration and Types of Exercise that Achieve these Results

The great thing about exercise is that it ’ s a low-cost , effective way to improve your health and thinking , and you don ’ t have to do huge amounts of it or high intensity workouts to receive its benefits . Just 150 minutes ( 2 hours and 30 minutes ) a week of moderate aerobic activity , such as brisk walking , will help reduce the risk of disease and cognitive impairment . The best results usually come from a combination of moderate strength training exercises and aerobic activities .

If you don ’ t like walking or strength training , however , there are a number of other great activities like swimming , stair climbing , hiking , dancing , or playing tennis . Even household chores like vacuuming , cleaning , mowing the lawn , and raking leaves count . Anything that gets your heart going and makes you break into a light sweat is going to work wonders .

Whatever exercises you like best , make them a habit . If life gets too hectic and you feel overwhelmed , remember , that ’ s the time when you need to exercise the most . It doesn ’ t matter if it ’ s an hour- long workout or five- to ten-minute intervals throughout your day , getting yourself moving will be the medicine that works !

CRYSTAL HAN is a freelance writer and art . She graduated from San Jose State University with a BFA in Animation / Illustration and is an aspiring novelist , currently working on two books

GILROY • MORGAN HILL • SAN MARTIN NOVEMBER / DECEMBER 2016 gmhtoday . com

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