Movement is healing. If we want to feel energised, happy and support our health, we need to exercise every day. Regardless of our age, gender, or physical abilities; exercise benefits our health and wellness.
When we move our bodies, metabolic activity is activated. Exercise provides our bodies with energy required for physiological functioning of tissues and muscle contraction. Through movement and stretching we support flexibility and mobility, assisting both our mind and body in becoming stronger. Physical activity prevents conditions such as arthritis, diabetes and osteoporosis, and stimulates the release of “happy” hormones in the brain, which aid our mental health.
The brain
During exercise the brain undergoes oxygen saturation and blood vessel growth. This boosts our physical, intellectual and social performance, as well as our rational thinking. Physical activity also upregulates neurotrophins, which support the differentiation and survival of neurons in brain development and synapsis. Serotonin and norepinephrine release are increased by exercise, which assist with information processing.
Mental health and mood
Physical exercise stimulates our “happy” hormones - such as serotonin, dopamine and norepinephrine - which assist with mood regulation. As a result, exercise helps us to manage stress, and it reduces our risk of developing depression. Having an exercise routine is a powerful tool for treating anxiety and mood disorders. After a workout we often feel relaxed, happier, and less anxious. In addition, we feel better about our physical appearance which supports a positive self-image and boosts our confidence and self-esteem.
Illness and disease prevention
Being active is extremely important for our overall physical health. Movement decreases unhealthy triglycerides, and boosts high-density lipoprotein (HDL) cholesterol - “good” cholesterol. This allows for smooth and balanced blood flow, assisting with preventing cardiovascular diseases, high blood pressure, diabetes, strokes, metabolic syndrome and cancer. Exercise keeps the body active - both inside and out.
Energy boost
Physical activity improves body strength and endurance. When we exercise nutrients and oxygens are supplied to the body tissues, which enhances our cardiovascular system. This also improves our lungs and heart health, allowing our bodies to become more fit.
Better sleep
Daily exercise assists with sleep quality. People who work out every day tend to find it easier to fall asleep at night. Daily physical activity increases the overall amount of time we spend in sleep, and in slow-wave sleep - deep sleep -, which is essential for restoring and rejuvenating both mind and body (link to the sleep article). When we exercise - especially during intense exercise - the brain releases endorphins. Endorphins can heighten energy levels, and therefore create a level of brain activity which can keep us awake. It is important to be cautious not to engage in intense physical exercise too close to bedtime to avoid feeling too energised before bed.
Weight control
Calorie deficit plays a role in weight control. We gain energy from the food and liquids we consume, and when we consume less calories than that which we burn, we achieve a calorie deficit. Each of our bodies requires a certain number of calories to function throughout the day. We are all different, and so the amount of calorie intake required will depend on our age, gender, height, weight, body composition and daily physical activity. Although calorie deficit is a part of weight loss, it does not stand alone. Our bodies need movement to increase our metabolism, which assists with burning calories. The more physically active you are, the more calories you will burn.
Have fun
Movement brings us joy, and there are so many activities to choose from, depending on each of our personal interests. Our bodies are incredible, and what they allow us to do is even more fascinating. So, take your pick - go for a run on the beach with your pups, learn how to surf, or ski, or go hiking with friends. We do not have to go the gym and do the same monotonous workout every day to stay active. Play, and explore different movements. Take up a dance class, try cross fit, or even learn tai chi. The most important thing is to take care of your mind and body, engaging in fun activities that provide you with a balance of strength training, endurance workouts and stretching.
Walk more
Walking is a vital part of staying healthy, and it has many benefits. Walking:
· helps boost your mood
· reduces stress levels and anxiety
· improves coordination and balance
· can spark creativity
· increases the functioning of the lungs
· gets the blood pumping
· strengthens bones and muscles
· increases energy levels
· can improve the quality of sleep
· reduces the risk of cancer
· can improve blood pressure
· reduces the chance of diabetes
· can boost the immune system
· improves quality of life
· gives us time to practice self-care, and connect with others
So, walk more - walk outside, with shoes, or barefoot. Use opportunities throughout your day to walk more - take the stairs instead of the lift, walk to the shops instead of driving, go for a stroll around the office during a tea-break.
Aim to walk at least 10 000 steps every day, and if you fall behind, make sure that you make it up during the week.
Track your movement
There are some great tools that can assist us in keeping track of our exercise and movement every day. Various apps and devices allow us to track our steps, the number of calories we have burnt and the duration of our workouts.
Myzone
Myzone a popular wearable fitness tracker that uses wireless and cloud technology to precisely monitor physical activity, generating real-time data. Myzone monitors your heart rate through electrical signals generated by your heartbeat. It tracks the amount of time spent moving, and the number of calories burned. Myzone can be used for all types of training, including walking, endurance cardio, and resistance training.
Unlike popular fitness watches, the Myzone heart rate monitor is worn around your lower chest for an accurate feed of your actual heart rate. Data is converted into Myzone Effort Points (MEPs). Myzone then tracks your effort as a percentage of your heart rate. As long as you are moving at an effort reading of 50% – or more – you earn MEPs for every minute of exercise you complete. The more effort you put in, the more MEPs you receive.
Apple Health
Apple Health allows you to organise and track all your health information. This easy to use app stores and monitors your medical records and health status, and tracks your fitness and workouts. Apple Health is all rounded – not only does it support you in becoming more aware and connected to your body and health as you monitor changes, but it also stores your health information should you require emergency support or intervention. You can also link with friends and family through the app, sharing your data, keeping you connected and supported at all times.
Google Fit
Google Fit motivates you to move your body through a goal-interface which monitors your achievements. This practical and simple app considers various forms of movement – even flossing your teeth – keeping the data basic and easy to work with. It tracks your steps, calories burned, fitness and heart elevation, and minutes spent in movement. You can also track your weight and blood pressure by manually adding these readings into your profile. Your heart rate data can be read by placing your finger on the screen sensor – an easy reading, literally at your fingertips! This app syncs with other platforms, combining data to give you precise and in-depth information. Google fit is available for both android and iOS devices.
Smart Watches
Technology is constantly advancing, and with this we are able to monitor our overall health on our own, without having to consult a professional. Old-school fitness watches which once tracked our steps and calories have become far more advanced. The extent to which these little machines function is actually quite amazing, offering overall data readings of our health, from head to toe. Some watches even have features that monitor stress and hydration levels, and how much sleep we get, monitoring each specific stage of sleep through the night.
There are a variety of watches to choose from, with options for certain lifestyles and activities. You can follow programs which guide you during your workouts, use a GPS system to guide you through various locations outdoors, and even count how many waves you have caught in the surf! Smart watches are a great way to help you track your progress and help you achieve your goals, whilst optimizing your recovery so you can achieve the best rest, specific for your unique body, which then allows you to advance even more in your training.
So get moving – explore your body, and the incredible things that it can do. Try out different activities and embrace those which you find most stimulating, and at the same time you will feel more energetic, happy and strong, inside and out!