Top 7 Benefits of Regular Excercise


I was recently in Cambodia, shadowing a great Chiropractor , when I noticed, there was a pattern to the types of patients he was seeing. If I were to give a rough estimate, I'd say that over 75% of his patients were experiencing pain from daily postural problems and level of inactivity. Inactivity is a great problem we face today, as most of us are working hard to achieve our dreams on our computer. If not on a computer, perhaps working a job which requires long hours of of standing, without the proper shoe support. Here's the problem we all face, if working on a computer:

Poor sitting posture on X-ray

Needless to say, most of our problems, our pain comes from holding poor posture while working, over extended periods of time. So, first things first: prevent these problems by fixing your sitting posture to this:

7 Benefits of Regular Exercise:

  1. Reduces Chronic pain Regular exercise has shown to protect against chronic diseases and decrease chronic pain. It does this by reducing the phosphorylation of the NMDA receptors in the central nervous system, which is part of the Rostral Ventromedial medulla (RVM). THe RVM is in charge of exercise-induced analgesia. NMDA receptors are the receptors that are activated on the RVM, when we exercise, which releases the feel-good response after exercise. (1)

  2. Makes you feel happier Regular physical activity has been shown to reduce the level of depression on the depression severity index. Overcome your winter-blues with regular exercise. (2)

  3. Reduces Cardiovascular disease Cardiovascular Disease (Heart Disease) is a number one killer in America. Regular exercise improves your heart health, and reduces the chances for stroke, high blood pressure, high blood cholesterol, arterial stiffening. (3)

  4. Weight loss Regular exercise helps improve appetite regulating hormones, and improves Insulin regulation, thereby controlling weight gain, and encourages your body to lose those extra pounds. (4)

  5. Increases your daily energy levels Protects your body from feeling low and fatigued. (5) (6)

  6. Improve your skin health Have clearer, younger looking skin by exercising regularly. Research shows that aging of skin occurs through oxidative damage. Regular exercise can prevent that oxidative damage, and slow down the aging process, and prevent cancerous processes. (7)

  7. Get better quality sleep Exercising regularly can improve your sleep quality, thereby helping you feel more refreshed in the morning. Research has shown that regular aerobic exercise can significantly improve sleep quality. (8) (9) (10)

References:

(1) Regular physical activity prevents development of chronic pain and activation of central neurons. J Appl Physiol (1985). 2013 Mar 15;114(6):725-33. doi: 10.1152/japplphysiol.01317.2012. Epub 2012 Dec 27.

(2) Effects of Endurance Exercise Modalities on Arterial Stiffness in Patients Suffering from Unipolar Depression: A Randomized Controlled Trial. Front Psychiatry. 2018 Jan 22;8:311. doi: 10.3389/fpsyt.2017.00311. eCollection 2017.

(3) Behavioral Counseling to Promote a Healthful Diet and Physical Activity for Cardiovascular Disease Prevention in Adults Without Cardiovascular Risk Factors: US Preventive Services Task Force Recommendation Statement. JAMA. 2017 Jul 11;318(2):167-174. doi: 10.1001/jama.2017.7171.

(4) Effects of 12-week circuit exercise program on obesity index, appetite regulating hormones, and insulin resistance in middle-aged obese females. J Phys Ther Sci. 2018 Jan;30(1):169-173. doi: 10.1589/jpts.30.169. Epub 2018 Jan 27.

(5) Physical activity and feelings of energy and fatigue: epidemiological evidence. (Sports Med. 2006;36(9):767-80.)

(6) The effect of cardiac rehabilitation exercise programs on feelings of energy and fatigue: a meta-analysis of research from 1945 to 2005. Eur J Cardiovasc Prev Rehabil. 2006 Dec;13(6):886-93.

(7) Oxidative stress and skin diseases: possible role of physical activity. Asian Pac J Cancer Prev. 2014;15(2):561-8.

(8) A Systematic Review and Meta-Analysis of Mindfulness-Based (Baduanjin) Exercise for Alleviating Musculoskeletal Pain and Improving Sleep Quality in People with Chronic Diseases. Int J Environ Res Public Health. 2018 Jan 25;15(2). pii: E206. doi: 10.3390/ijerph15020206.

(9) Effect of exercise on sleep quality and insomnia in middle-aged women: A systematic review and meta-analysis of randomized controlled trials. Maturitas. 2017 Jun;100:49-56. doi: 10.1016/j.maturitas.2017.04.003. Epub 2017 Apr 5.

(10) Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Med. 2010 Oct;11(9):934-40. doi: 10.1016/j.sleep.2010.04.014. Epub 2010 Sep 1.

#Exercise #health #cardiovascularhealth #hearthealth #physicalactivity #skin #healthyliving #energy #fatigue #chronicpain #sleepquality

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