Recent studies have since supported the idea of exercise being as impactful for an individual's health as medicine is. This is not a new discovery. For much of history[1], exercise has been seen as a popular health recommendation by doctors for preventing disease and increasing longevity.
The Flexner Report [2]changed the progress of science to a greater emphasis on cure rather than the prevention of disease. Now, with advanced science and rising healthcare costs, it's time to explore the fusion of exercise and medicine. In understanding exercise, we understand our capabilities and potential, empowering ourselves and enhancing our lifestyles!
Most people wonder how exercise leads to health benefits. The most popular evidence revolves around physical attributes to indicate healthiness. However, in scientific findings, there is a revolutionary study on a special exercise factor, proposed as myokines[3], that relates to fuel metabolism and its influences on the body's organs. Myokines are proposed to be the stimulus for whole-body homeostasis, acting like a polypill[4] by managing symptoms, such as hypertension, dysfunctional insulin, and even depression.
Myokines function by organ-to-organ communication, but before this process, lactate is supposedly the signaling molecule that turns on certain genes to produce myokines. Lactate production occurs after anaerobic metabolism when a certain exercise intensity is reached.
Before figuring out which workouts to do to better your lifestyle, let's debunk some common exercise myths to clear up any confusion:
Exercise doesn't have to be complicated. Whether you prefer the gym or home workouts, the key is finding what works for you! Consider both low and high-intensity options, mixing cardio and strength training for optimal results.
However, keep in mind the exercise intensity[7]. If it is a low to moderate intensity, the exercise will be most productive after an hour due to anaerobic dependency. Aerobic exercise focuses more on endurance with a maximum heart rate ranging from 40-50%[8] and, therefore, a longer duration would be even better.
Low to moderate-intensity exercise examples include:
Jogging
Cycling
Swimming
Dancing
Hot Yoga
As for high-intensity exercise, it is best to stay within the range of not collapsing from exhaustion to not risk damaging your muscles. Particularly, exercising at 80-95% of your maximum heart rate is considered high-intensity activity. High-intensity exercise primarily depends on anaerobic metabolism for energy. This is short-term due to rapid energy bursts and easy fatigue.
High-intensity exercise examples include:
HIIT (High-intensity interval training)
Sprinting
Heavy weightlifting
Aerobics
Competitive sports (e.g. football, volleyball, basketball)
Plyometrics (e.g. burpee, box jump, drop squat)
Now that we've discussed the advantages of exercise for your body, let's not forget about your mind! Empowering yourself means taking care of your mental well-being too. Here are some of the many benefits of exercise:
Prevent Cognitive Decline
Improved Cognitive Functioning (e.g. learning and memory)
Enhanced Self-Esteem
Stress Resilience
Mood Regulation (e.g. hostility, anxiety)
Increased Ability to Focus
Reduced Muscle Tension
Cognitive Benefits
Social Connection
There are so many reasons to embrace healthier habits every day! Whether you're seeking specific benefits from adopting these habits or simply looking for general exercise tips and tricks, we'd love to hear from you. Don't hesitate to join the conversation, drop a comment, ask any health-related questions, or contact us directly! Let's support each other on this journey to better health and wellness!