One of the dominant reasons why people start to exercise is to improve their body image. When we began exercising many years ago, we focused more on the surface benefits of exercise, such as having “toned flat abs” and a “perky bum”.
No doubt, exercise is a powerful tool for transforming your physical image. However, the many other benefits of exercise supersede the superficial.
”Exercise is a preventative strategy for prevalent chronic health conditions.
The World Health Organization (WHO)
The popular but often neglected truth is that maintaining good health requires regular physical activity; this is mandatory, not optional, as many think. The World Health Organization (WHO) recommends exercise as a preventative and therapeutic strategy for prevalent chronic health conditions, such as heart diseases, cancers, chronic respiratory conditions, diabetes, and mental disorders1,2. Furthermore, regular moderate exercise is an effective weight management tool that helps reduce the risk of weight gain, which is especially important considering the global rise of obesity. Moreover, in addition to disease control, it is known to provide increased energy levels, reduce stress, improve brain function, prevent muscle loss, and reduce the risk of chronic pain in many, even older adults.
As our understanding of exercise has evolved, so too has our recognition of its integral role in promoting optimal health and longevity. Let’s delve deeper into how movement has always been woven into the fabric of our existence and discover the multitude of ways exercise enhances not just our physical appearance but also our overall health and well-being.
Embracing Physical Activity
Exercise might seem daunting, but it becomes less so when viewed as a progression from natural movement. Movement isn’t new; it has always been a timeless constant embedded in our lives and culture. Looking back on our formative years in southwestern Nigeria, specifically in Ijebu, Ogun State, we realize how intrinsic movement was.
As children, we enjoyed activities like Suwe, a game which promotes coordination and mental agility. The pulsating rhythms of Owambe celebrations incited spontaneous dance, while the annual Ojude Oba festival showcased vibrant horse riding parades. Lest we forget, the exhilarating sense of triumph from rock climbing and reaching the peak of Olumo Rock.
Our ancestors were farmers and hunters who relied on physical strength and endurance for their work, which often involved vigorous activity that helped them burn calories and stay healthy. However, modern technological advancements and urbanisation have led to a rise in sedentary lifestyles.
As a result, most adults and children need to move more to maintain optimal health; such movement should include muscle-strengthening activities like our predecessors. Unfortunately, over a quarter of the world’s adult population (1.4 billion adults) is insufficiently active 3. Despite the well-established health benefits of physical activity, many people find it challenging to integrate exercise into their daily lives, often due to caregiving duties, lack of energy, motivation, and access to safe spaces to exercise4.
The Health Benefits Of Exercise Beyond The Superficial
As our lifestyles have changed, we must adopt exercise; an intentional subset of planned, structured, and repetitive movement, with a specific objective of improving or maintaining physical fitness5,6.
Given its holistic whole-body approach to improving health and well-being, impacting multiple systems and functions, regular exercise offers a wide range of benefits which cannot be encapsulated in a single medication
Here are some compelling reasons to make exercise a part of your everyday life.
Preventing Sickness: Exercise Can Reduce The Risk Of Developing Chronic Disease
Exercise plays a crucial role in reducing the risk of chronic diseases such as diabetes, obesity, and heart disease by improving the health of our cardiovascular system. Regular exercise also supports our lung health by increasing lung capacity and improving oxygen uptake, which helps regulate our body temperature through sweating and increased blood flow to the skin. In addition, regular exercise significantly enhances cardiorespiratory fitness, which is essential for maintaining overall health and reducing the risk of cardiovascular disease7.
Exercise can prevent high blood pressure in healthy adults. And for those with high blood pressure (hypertension), aerobic exercise and strength training is recommended as the first-line therapy for managing blood pressure, offering significant blood pressure-lowering effects and making it an effective non-pharmacological treatment8.
Exercise is also vital in preventing and treating obesity, a significant risk factor for chronic diseases9. By decreasing adipose tissue and maintaining a healthy weight, exercise can reduce the incidence and prevalence of these diseases. Furthermore, regular exercise can prevent and treat diabetic complications, improve insulin sensitivity, and reduce the prevalence of type 2 diabetes mellitus, which has become an epidemic due to sedentary lifestyles10,11.
Keeping You Strong: Exercise Builds And Maintains Your Muscle Mass
As we age, we begin to lose muscle mass, and our strength tends to decline, a condition known as sarcopenia, which can lead to difficulties in carrying out basic tasks like climbing stairs and carrying our groceries12. This muscle mass and strength loss can be largely reversed with strength training, including in elderly individuals13.
Resistance training (RT), or strength training, is highly recommended to improve muscle strength and mass. However, only some people participate due to high-perceived difficulty and limited access to facilities and equipment. Minimal-dose approaches to resistance exercise have the potential to limit or remove various barriers to participation, making it easier for individuals to engage in this type of exercise.
Compound bodyweight exercises like squats, push-ups, and lunges are adaptable for different fitness levels and can be done anywhere, making them an excellent option for overall strength. Resistance bands, dumbbells, and kettlebells are also affordable and versatile equipment that offers a simple and accessible means of beginning resistance training. These exercises improve muscle strength, mass, and overall body composition, including bone density. Moreover, they are the only non-pharmacological intervention known to achieve such benefits, making them an essential part of a holistic approach to improving health and well-being.
Shedding Excess Weight: Exercise Can Help You Lose Weight
Weight loss is a common reason for exercise, yet maintaining a healthy weight is challenging for 80% of individuals. Regular exercise reduces weight and modifies energy expenditure, creating a negative energy balance that reduces adipose tissue (fat). Aerobic exercises like running, cycling, dancing, and boxing improve cardiovascular health and increases calorie burn.
Studies show that exercise programs with the recommended minimum physical activity (150 minutes of moderate-intensity aerobic activity weekly) lead to significant health benefits and modest weight loss without dietary restriction. However, more exercise or dietary restrictions are necessary to promote substantial weight loss.
Strength training is another very effective way of aiding weight loss. By increasing metabolism and promoting lean muscle growth, strength training leads to a higher caloric burn during exercise and at rest. Furthermore, strength training improves body composition by replacing fat with lean muscle, which results in the desired toned and fit appearance. It is essential to incorporate both types of exercise into a regular exercise program for optimal weight loss and overall health benefits.
When using strength training for weight loss, measuring progress solely through body weight may not accurately reflect changes in body composition due to increased lean muscle mass. Therefore, it’s advisable to use other methods of measuring progress, such as using a tape rule to measure body parts and taking progress photographs to get a complete picture of changes in the body.
Sleeping Better: Exercise Can Improve Your Sleep Quality
Getting a good night’s sleep is essential for our well-being, as it helps us to recover energy, improve metabolism, promote growth, and improve mental function and memory. Conversely, people experiencing sleep disturbances or insomnia may suffer from tiredness, memory loss, difficulty concentrating, and irregular emotions, leading to a decline in quality of life and efficiency at work or study14. Fortunately, exercise is a great and effective way to combat these issues and get better sleep.
Research suggests15,16that exercise can help you fall asleep faster and have a deeper, more restful sleep. In addition, aerobic and muscle-strengthening activities effectively improve sleep quality17. These benefits are immediate and improve over time with regular exercise. Interestingly, the benefits of exercise for sleep are comparable to those produced by therapy or medication for insomnia. Given the high prevalence of sleep issues, exercise is a highly recommended, accessible and effective intervention to improve sleep quality and brain health.
Healing Your Mind: Exercise Can Improve Your Mental Health
Globally, mental disorders such as depression, anxiety and drug addiction affect one in four people, with some emerging as early as age 1418. Unfortunately, many do not recognise a need for treatment or have access to it, particularly in low- and middle-income countries like Nigeria, leaving 76-85% of individuals with mental disorders untreated19,20,21.
Low physical activity levels may contribute to the onset of mental disorders, while those who exercise regularly experience reduced symptoms. Unfortunately, people with major depression are less likely to meet recommended physical activity levels. However, numerous systematic reviews support the potential for exercise to improve mental health symptoms across mental disorders22, and it has been shown to be a powerful tool in protecting against the development of mental disorders and improving mental health outcomes regardless of age or location23,24,25,26.
Exercise also improves cognition and prevents conditions such as Alzheimer’s disease. For those with substance use disorders, such as nicotine dependence, exercise can help quit smoking and ease withdrawal symptoms. Additionally, regular exercise promotes the growth of new brain cells, which can improve overall brain function. Given its significant benefits, it is crucial to prioritise it in our daily lives and communities to improve our mental well-being.
Making You Happy: Exercise Can Boost Your Mood
Exercise positively impacts happiness and life satisfaction across all age groups27. Studies have consistently shown that people with higher physical activity have increased happiness and life satisfaction28. Even a slight change in physical activity, such as 10 minutes per week or one day of exercise, can make a difference in happiness levels29,30.
Exercise increases happiness levels through various physiological and psychological mechanisms. One primary way is to release endorphins, a “feel-good” chemical in the brain that act as natural mood elevators. Another way is by increasing the production of neurotransmitters such as serotonin and norepinephrine, which also play vital roles in regulating mood and happiness. Furthermore, exercise encourages a better self-view as it improves physical function. By incorporating even small amounts of physical activity, we can indeed feel happier.
Revitalizing Your Sex Life: Exercise Can Enhance Your Sexual Health
Sexual health is a vital aspect of overall well-being for both men and women.
Sexual Benefits of Regular Exercise For Men
Erectile dysfunction (ED) is the most common sexual dysfunction in men, affecting one-third of all men31. The condition affects men’s ability to achieve or maintain an erection sufficient for sexual activity and can profoundly impact the quality of life, self-esteem, and relationships. While ED can have various causes, such as psychological and hormonal factors, physical activity has been identified as the lifestyle factor most strongly correlated with erectile function. Engaging in moderate physical activity can significantly reduce the risk of ED and promote a better sex life for men.
Sexual Benefits of Regular Exercise For Women
Regular physical activity can also positively impact women’s sexual health and enhance their sex life. Studies have shown that exercise also improves sexual function in women, including more energy and stamina, increased desire, arousal, and orgasm intensity32. Exercise can also help improve body image, self-esteem, and mood, positively impacting sexual function. Menopause can lead to a decrease in estrogen levels, which may negatively affect women’s physical, mental, and sexual health. However, training programs focused on pelvic floor exercises effectively improve sexual function in women going through menopause33. Regular physical activity, including these exercises, can help women maintain their sexual health and well-being during this transitional period.
Harnessing the Power of Exercise for a Healthier Africa: A Crucial Step Towards Achieving ‘Agenda 2063’
Promoting good health through physical activity is indispensable, particularly considering Africa’s escalating prevalence of non-communicable diseases (NCDs) and mental health conditions. These health concerns, forecasted to cause more premature deaths than all other causes by 2030, underscore the need for regular exercise.
To achieve the vision of the “Agenda 2063: The Africa We Want,” which aims to build an integrated, prosperous, and peaceful Africa driven by its citizens, increasing awareness and capacity for preventing diseases is crucial. This includes recognizing the comprehensive health benefits of exercise and promoting the concept of “exercise is medicine”, encouraging all to get up and go.
Exercise Is Medicine For All
Ultimately, a well-rounded, enjoyable, and sustainable workout plan tailored to your needs can promote overall well-being and significantly mitigate these health risks. Such a regimen should encompass diverse exercises targeting all major muscle groups and adjust intensities and durations for different body systems.
Self-motivation and willpower are critical factors for integrating physical activity into daily routines. Developing skills such as goal-setting can help you overcome barriers and challenges to regular physical activity and maintain a healthy and active lifestyle. You also need to anticipate obstacles that could discourage you from engaging in physical activity, such as the inability to attend a gym session and find strategies to overcome them, like working out at home.
Web-based tools, such as fitness apps and affordable equipment like dumbbells, can provide a cost-effective training option and improve accessibility. We’ve also found that incorporating upbeat music, like Afrobeats, into our workout routine makes exercise more enjoyable for everyone and helps take our minds off the physical effort.
Family-friendly and fun activities, such as time at the beach, can encourage children to spend more time playing outside, keeping them active. Our young niece and nephew absolutely love joining us when we exercise. By exercising in front of your children, not only are you setting a powerful example but also instilling the importance of physical fitness in them from a young age. It’s about instilling the love of movement and the understanding of how good it feels to have a strong, active body. This lays a strong foundation for their future health and well-being.
Even as we grow older, exercise remains a potent tool for maintaining health and vitality. We actively encourage our parents to partake in routines that incorporate a balance of muscular strength training, flexibility exercises, and aerobic activity. This combination is particularly beneficial in mitigating common issues in adults, such as non-specific chronic low back pain34.
The profound health benefits of regular physical activity are incontestable, positioning exercise as a powerful albeit underutilized tool in preventative medicine. By increasing our collective awareness, we can unlock the transformative potential of exercise as a proactive healthcare measure. It’s an accessible, cost-effective strategy to preempt the escalation of chronic diseases that plague our society. Moreover, by fostering a culture that values and incorporates regular physical activity, we invest in a healthier, happier future for ourselves and generations to come promoting wellness, boosting resilience, and extending life expectancy.
In this light, exercise isn’t merely an act of health maintenance but an affirming declaration of our commitment to longevity, well-being, and an enhanced quality of life.
Now that you know the incredible benefits of exercise, you can check out these tips to start moving again.
