Sedentary jobs increased by 83% since 1950. So what? Well, being sedentary increases death rate by 71%. Risk of cardio disease by up to 147%. Risk of some types of cancer by up to 66%. 112% increase in risk of diabetes.
We are meant to be physically active. Yet we don't even need to move from our couch. We press a couple of buttons & a hyper palatable meal is delivered straight to our doorstep.
It’s not just that being sedentary increases the risk of a wide range of diseases. It’s also that physical activity provides tremendous benefits - from cognitive performance to psychology. In a way, exercise is THE ultimate magic pill.
Let's dive into 6 of its key benefits.
1) Exercise Reduces Anxiety - Exercise is often associated with better physical health. Yet the mental health benefits of exercise are just as (if not more) important. Especially in light of the global mental health crisis. Starting point: exercise reduces anxiety.
Back in 1998, a study compared exercise to medication in treating anxiety. Researchers found that exercise was almost as effective as medication, without any of the side effects. A 2017 meta-analysis similarly concluded that exercise is effective in improving anxiety symptoms.
Medication could certainly play a role, and is sometimes absolutely essential (always consult with your doctor). However, it's difficult to argue that it is an optimal long-term solution by itself.
If exercise allows you to combat your anxiety without any side effects, it might be an option worth exploring. This would be 1 component of an overall health strategy where both your metabolic & mental health needs are prioritized through lifestyle changes.
2) Exercise Helps With Depression - Similarly to anxiety, researchers have shown (as far back as 1999) that exercise is almost as effective as medication in treating depression in the long-term, although medication tends to act faster.
In both instances (anxiety & depression), exercise seems to help by targeting certain neurochemicals in the brain (some of which are targeted by medication). In particular, exercise is one of the key non-pharmacological ways to increase levels of SEROTONIN & GABA.
3) Exercise Supercharges Learning - There are a ton of studies showing that exercise improves learning. In particular, studies have shown that exercise improves processing speed, executive function and memory. Here's one key reason exercise is so effective in helping you learn.
Studies demonstrate that exercise boosts levels of BDNF in the brain. What is BDFN, you might ask? It's a protein that plays a key role in strengthening connections between synapses. You can think of it as a super brain fertiliser, creating optimal learning conditions.
4) Exercise Sharpens Attention Unsurprisingly after benefits 1) - 3), studies have also shown that exercise sharpens attention. It is believed to do so by targeting the same neurotransmitters that ADHD medication targets: norepinephrine and dopamine.
5) Exercise Assists With Body Recomposition Most people tend to associate exercise with weight loss. People are obsessed with it. & the prevailing narratives cater to our obsession. However, let's be clear: YOU CAN'T (SUSTAINABLY) OUT-TRAIN A BAD DIET.
How long do you think you would need to “burn-off” a medium mocha coffee (approx. 290 kcal)? Approx. 28 mins jog. What about ¼ of a large pizza (approx. 449 kcal)? ~ 43 minutes. & this doesn’t even take into account other sub-optimal dietary choices throughout the day.
However, while you can't out-train a bad diet, exercise is key for body recomposition. That is, if your nutrition is on point, exercise helps you build muscle and lose fat. Importantly, it also helps you develop athleticism & strength (depending on the kind of training).
6) Exercise Improves Insulin Sensitivity Studies have shown that exercise makes the body more insulin sensitive. Why should you care? Because insulin resistance (the reverse of insulin sensitivity) is at the heart of a host of diseases: from type-2 diabetes to obesity.
In this context, we recommend that you check out this book: "Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease―and How to Fight It". It explores, in a scientifically robust manner, the scope of diseases that insulin resistance causes.
In summary, exercise:
1) Reduces anxiety
2) Helps with depression
3) Supercharges learning
4) Sharpens attention
5) Assists with body recomposition
6) Improves insulin sensitivity
