The Benefits of Exercise and WHY We Should Do It

A lot of people ask "why" exercise? Why can't I just eat better and skip the 30 minutes a day? Here are the best reasons that I have found for regular exercise and I can attest that it has made such difference in my life. 

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Improved Sleep

Do you struggle to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep as that definitely hinders my ability to sleep.

5 Ways to Fight Fatigue

If you're lucky enough to have a job, odds are you're overworked... 

A survey conducted by Good Technology found that 80% of participants fielded calls, answered emails, and did other miscellaneous work-type stuff at home after leaving the office. All of that "bonus" time added up to roughly seven extra hours per week—or 30 hours a month.1,2 

Go ahead and cry. I did...  

Factor in other stresses like relationship squabbles and money woes, and it's no surprise why we are too emotionally and physically drained to exercise.  Duh!

And since you're unlikely to take a vacation to recharge— an estimated 577,212,000 available vacation days went unused nationwide last year3—you're going to need to rethink other areas in your life to find the energy to train. Here are four ways you can do that.

#1. Eat More, More Often

"You'll run out of steam when you run out of fuel," says Dr. Felicia Stoler, DCN, MS, RD, FACSM, the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great. "Eating three meals and three snacks can help you maintain blood sugar levels that prevent huge ups and downs in energy levels."

Many of us aren't following that advice. Data from 2011 compiled by Right Management noted that one in three U.S. employees worked through lunch, while 65% took their lunch "break" at their desks. Last year, CareerBuilder polled 3,600 workers and found that 8% dined on delicious and not-so-nutritious food from their company's vending machine at lunchtime.4

Point is, as busy as you might be, you need to make time to eat well to improve energy levels. If you need a reminder, the technology you use to work all of that unpaid OT can also be programmed to alert you when it's time for a snack.

#2. Carb Up

Despite what you've heard, carbohydrates are not hellish calorie ghouls responsible for turning skinny people fat and fat people into morbidly obese planets. In fact, they're a necessity.

"Our brains rely on carbs, and they're a major element to maintaining blood sugar levels," Dr. Stoler says. "Eating only fats and protein won't make you feel more energetic. A basic rule of thumb is to eat carbs with some protein and fat."

Consuming too many simple carbs—foods high on the Glycemic Index (GI)—can cause blood sugar levels to spike, which can lead to additional body fat storage, heart disease, and type 2 diabetes. Fiber-rich whole foods—veggies, whole grains, and fruit—metabolize slower to provide you with lasting energy

According to Dr. Stoler (and depending on what your goals are), you're looking to eat about 50% carbs, 20% protein, and between 25–30% fat per day. And for crying out loud, listen to Mom and eat more fruits and veggies. They're packed with essential vitamins, minerals, and disease-fighting phytonutrients.

#3. Stay Hydrated

Caffeine is a diuretic. In more scientific terms, it makes you go potty more often. So if that's all you're drinking from 9 to 5, you're going to get dehydrated. Along with impeding metabolism and making you feel sluggish,5 dehydration can also go all Criss Angel on your brain and trick it into feeling hungry when it's really not.

Adequate hydration benefits you in a whole host of ways, including lubricating joints, regulating body temperature, assisting the body with excreting waste, and keeping your immune system strong.6

#4. De-Stress

The old standbys to shaking off tension are to meditate and become one with your body. If that doesn't work for you, find a different healthy distraction to pull your brain away from what's stressing you out. If it slows your heart rate and reduces tension, you're golden. If your schedule is too packed to take a walk, read for pleasure, or binge watch season two of House of Cards, give yourself a couple minutes to brew a cup of herbal tea.

The great thing about this option is that you get the benefits of the herb you're brewing in addition to the ritual of slowing down and enjoying a hot drink. Three herbs backed by years of scientific and/or anecdotal evidence are chamomile, kava, and valerian root—but be careful with those last two because they can make you drowsy.

Which leads us to…

#5. Snooze More

An ideal target is seven to nine hours of sleep per night. But most of us aren't getting that, and it's negatively affecting our performance everywhere.7 Lack of sleep can also do a number on your innards.

"Not getting a good night's sleep impacts things like heart health and metabolism," Dr. Stoler says. "It's important to adopt good sleep hygiene and make your bedroom a sanctuary for sleep."

That includes powering down smartphones and shutting off the TV. The blue light those devices emit can mess with melatonin levels, and those late night texts are interfering with your REM cycles. Seriously. A 2011 survey from the National Sleep Foundation found that 20% of people ages 19–29 get woken up multiple times a week by calls, texts, or emails.

Sources:

1. 80 Percent of Americans Work After Hours Equaling An Extra Day of Work Per Week
2. 80 Percent of Americans Spend an Extra Day a Week Working After Hours
3. Vacation Deprivation: Americans Have Twice as Many Unused Days Off As Last Year
4. How About Lunch? Consequences of the Meal Context on Cognition and Emotion
5. How Does Hydration Affect Metabolism?
6. Water Induces Thermogenesis Through Osmosensitive Mechanisms
7. Vital Signs – New Study Finds Many Americans Say They're Too Tired for Sex