Fitness and Exercise: Health Benefits 2024
Many individuals aspire to attain physical fitness, as it is closely associated with overall health. Maintaining a high level of fitness is correlated with a reduced risk of chronic diseases and enhanced capabilities in managing health issues that may arise. Improved fitness contributes to increased functionality and mobility across one’s lifespan.
In the short term, engaging in regular physical activity has various benefits for day-to-day functioning, ranging from an uplifted mood and heightened focus to improved sleep quality. In essence, our bodies are designed for movement, and optimal functionality is often achieved through increased fitness.
It is crucial to recognize that there are diverse ways to achieve fitness, considering variations such as a ballet dancer versus a bodybuilder or a sprinter versus a gymnast. Fitness does not adhere to a singular “look,” and external appearances may not accurately reflect someone’s habits, level of physical activity, or overall fitness.
Understanding the Components of Fitness: As outlined by the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, there are five key components of physical fitness:
- Cardiorespiratory Fitness: Measured by VO2 max, it gauges the body’s ability to absorb and utilize oxygen, directly impacting health and quality of life.
- Musculoskeletal Fitness: Encompassing muscle strength, endurance, and power.
- Flexibility: Referring to the range of motion in joints.
- Balance: The capacity to maintain stability and prevent falls.
- Speed: The ability to move quickly.
A widely referenced research paper from 1985 differentiates between “physical activity” (bodily movement resulting in energy expenditure), “exercise” (planned and structured physical activity), and “physical fitness.” Physical fitness is defined as a set of attributes determining an individual’s ability to carry out daily tasks with vitality and alertness, without excessive fatigue. Components such as cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility are used to measure fitness.
In practical terms, fitness translates to functional capabilities, such as the ability to carry groceries without fatigue, climb stairs, or engage in physical activities with ease, emphasizing the real-world applications of a fit lifestyle.
Categories of Fitness
A comprehensive exercise routine encompasses various facets of fitness that collectively contribute to overall well-being. The Physical Activity Guidelines for Americans, endorsed by the Department of Health and Human Services (HHS), outline key components integral to a weekly exercise regimen. It’s noteworthy that while these guidelines emphasize specific aspects, alternative definitions of fitness may also encompass elements such as endurance, muscular endurance, power, speed, balance, and agility.
Aerobic (Cardiovascular) Exercise A fundamental pillar of any fitness program, aerobic exercise holds significant importance. Also known as cardiovascular exercise or cardio, this form of physical activity elevates both heart rate and breathing rate, thereby enhancing cardiorespiratory fitness, as highlighted by the American Heart Association.
Activities falling under the umbrella of aerobic exercise include brisk walking, running, cycling, swimming, aerobic fitness classes (such as kickboxing), tennis, dancing, yard work, and jumping rope, as indicated by the Physical Activity Guidelines.
Resistance Training for Enhanced Well-being
Enhancing mobility and overall functionality becomes increasingly crucial with age, and strength training proves to be a vital method to achieve this. Dr. Robert Sallis, a family medicine practitioner and chairman of the Exercise Is Medicine initiative at Kaiser Permanente, emphasizes the significance of combating muscle loss that occurs with aging. He notes, “As you age, you lose muscle mass, which can significantly impact your quality of life.” Strength exercises play a pivotal role in building both bones and muscles. The added muscle not only contributes to overall well-being but also serves as a protective measure against falls and fractures commonly associated with older age.
As per the American College of Sports Medicine (ACSM), strength or resistance training is defined as exercise specifically crafted to “improve muscular fitness by exercising a muscle or a muscle group against external resistance.” Various activities align with this definition, including lifting weights, utilizing resistance bands, leveraging body weight, carrying heavy loads, and engaging in strenuous gardening,
Flexibility and mobility are integral aspects of maintaining a healthy range of motion, as outlined by the International Sports Sciences Association. It’s crucial to note that while these terms are related, they aren’t interchangeable.
Flexibility specifically pertains to the capacity of tendons, muscles, and ligaments to stretch, whereas mobility focuses on the body’s ability to move a joint through its complete range-of-motion.
The Physical Activity Guidelines from the U.S. Department of Health and Human Services (HHS) highlight the importance of flexibility exercises for physical fitness. However, they refrain from specifying the optimal duration for activities that enhance flexibility or mobility due to limited research on their health benefits.
Despite the lack of precise recommendations, the guidelines emphasize the significance of incorporating balance training into the weekly fitness routine, particularly for older adults. Research suggests that regular exercise, inclusive of balance training, can substantially diminish the risk of falls among older adults. Falls can lead to severe injuries and other adverse consequences, underscoring the importance of prioritizing activities that enhance balance and stability
Rest and Regeneration
Incorporating designated rest and recovery days into your fitness routine is crucial for allowing your body to mend the inherent damage inflicted on muscles during exercise. The very essence of exercise entails subjecting muscles and the body to stress. The ensuing repair or healing of this stress is the mechanism through which strength and fitness are enhanced. However, for this restorative process to unfold effectively, it is imperative to afford the body sufficient time for recuperation post-workout.
Recovery days can take the form of complete physical inactivity or manifest as active recovery days, involving low-intensity and low-impact exercises such as leisurely walks or gentle yoga sessions. Dr. Sallis typically advocates for daily activity, even on rest and recovery days, proposing activities like a brief 10-minute outdoor walk.
On days dedicated to rest and recovery, the aim is not to remain sedentary on the couch but rather to refrain from pushing oneself to the point where physical activity becomes strenuous or demanding.
Health Advantages of Physical Activity
Enhancing fitness levels significantly diminishes the risk of chronic diseases that develop gradually, including heart disease, type 2 diabetes, and even certain types of cancer. Grayson Wickham, DPT, CSCS, the founder of Movement Vault, a mobility, and movement company in New York City, emphasizes that fitness is a key factor in preventing a wide array of diseases.
In 2007, the American College of Sports Medicine (ACSM) collaborated with the American Medical Association to launch the Exercise Is Medicine initiative. The primary objective was to integrate physical activity assessment into routine medical care and provide exercise resources catering to individuals of varying ability levels. The initiative’s website underscores the scientifically proven benefits of physical activity, asserting that they can be as potent as pharmaceutical interventions in preventing and treating numerous chronic diseases and medical conditions.
The ensuing breakdown outlines these benefits:
Engaging in regular physical activity has been proven to uplift your mood. Research indicates that exercise serves as a protective factor against both depression and anxiety. Moreover, scientific articles highlight that exercise can play a role in symptom management and treatment of depression. It is suggested that exercise may contribute to diminishing inflammation, a factor often heightened in individuals experiencing depression. Additionally, researchers propose that physical activity might foster beneficial alterations in the brain
Exercise Benefits Sleep
Engaging in regular exercise can contribute to achieving more restful sleep at night. A comprehensive review of 34 studies revealed that 29 of them demonstrated an enhancement in sleep quality with exercise, leading to prolonged periods of slumber. Exercise plays a role in regulating the body’s internal clock, facilitating appropriate alertness and drowsiness. Additionally, it induces chemical changes in the brain conducive to sleep and, based on previous research, helps alleviate pre-sleep anxiety that might otherwise interfere with sleep.
It is essential to note, however, that engaging in high-intensity exercise too close to bedtime, typically within an hour or two, may pose challenges for some individuals in falling asleep. Therefore, such activities are recommended earlier in the day.
Explore the Connection Between Fitness and Sleep
Exercise Promotes Overall Health
Scientific evidence highlights the manifold benefits of exercise for long-term health. These advantages include improved brain and bone health, the preservation of muscle mass to prevent frailty with age, enhanced sexual well-being, improved gastrointestinal function, and a reduced risk of various diseases, such as cancer and stroke. Research involving over 116,000 adults has demonstrated that meeting the recommended 150 to 300 minutes of physical activity per week reduces the risk of death from any cause by 19 percent.
Fitness Aids in Managing Chronic Diseases
Exercise is integral to maintaining bodily functions, especially for individuals dealing with chronic health issues. The Centers for Disease Control and Prevention (CDC) affirm that physical activity can be beneficial for those with conditions like osteoarthritis, high blood pressure, type 2 diabetes, multiple sclerosis, Parkinson’s disease, dementia, stroke, or cancer. Regular exercise can alleviate pain, enhance insulin sensitivity and blood sugar control, facilitate mobility, improve heart health, decrease the risk of other chronic diseases, and contribute to mental well-being.
For individuals managing chronic diseases who wish to remain active or increase their activity levels, starting with a walking routine is generally considered safe. According to Sallis, a renowned expert, most people do not require explicit clearance from their doctors to begin walking, unless advised otherwise. He encourages viewing physical activity as a baseline, stating, “You need to get clearance from your doctor not to exercise.” However, individuals experiencing excessive shortness of breath, chest pain, or any other concerning symptoms should promptly consult their healthcare provider.
How Much Exercise is Recommended?
According to the Physical Activity Guidelines for Americans provided by the U.S. Department of Health and Human Services, a minimum of 150 minutes of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous-intensity aerobic activity (such as jogging or running) per week is considered the baseline for promoting good health. Combining both moderate and vigorous activities is acceptable, as long as the duration is spread across at least two days in the week.
In addition to aerobic exercises, it is advised to engage in muscle-strengthening activities targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days a week, as per the guidelines.
While flexibility or mobility work is not specifically recommended by the HHS, older adults are encouraged to include balance training in their weekly physical activities.
For enhanced health benefits, engaging in up to 300 minutes of moderate-intensity exercise per week has shown positive effects, beyond which the incremental benefits tend to plateau. It’s important to note that while these baseline recommendations support long-term health, they may not be sufficient for specific health or fitness goals. For instance, training for a marathon would require a significantly longer weekly exercise duration.
It’s crucial to be aware that excessive exercise can impose stress on the body and lead to adverse health effects. Although the upper limit is yet to be determined, current evidence suggests that it is well above the minimum weekly recommendations.
Optimal Nutrition for Pre, During, and Post-Exercise
Ensuring your body receives the right nourishment is crucial for effective exercise.
Before Exercising: Listen to your body’s hunger signals, especially if you work out in the morning. If you had a substantial dinner the night before, you may not need a pre-workout snack. However, for intense workouts on an empty stomach, consider a small, easily digestible snack like a banana or cereal. Alternatively, a combination of carbohydrates and protein (e.g., toast with nut butter) 30 minutes before the session can provide the necessary fuel. If you’ve recently had a meal, skipping the snack might be appropriate.
During Exercise: For shorter workouts, mid-exercise fueling may not be necessary. Yet, during prolonged endurance exercises, aim to consume 30 to 60 grams of carbohydrates every hour after the initial 60 minutes, following recommendations from the International Society of Sports Nutrition. Sports drinks are a viable option for refueling.
After Exercising: For low to moderate-intensity workouts, like a 45-minute brisk walk, immediate refueling might not be essential, especially if your next meal is close. However, after high-intensity sessions or if you have another workout planned, it’s crucial to replenish your body. A recommended post-workout intake is half a gram of carbohydrates per pound of body weight, along with 10 to 20 grams of protein, as suggested by Jackie Dikos, RDN.
Tips for Getting Started and Maintaining Exercise Motivation
Embarking on and sustaining an exercise routine can be challenging, but the following tips can help:
- Break It Up: Fitness professionals now advocate for breaking down exercise into shorter, more manageable sessions. According to the current Physical Activity Guidelines for Americans, any activity counts toward weekly targets if the intensity is sufficient. Whether it’s a brief walk, climbing stairs, or doing squats at your desk, accumulating these “exercise snacks” throughout the day contributes to overall health benefits.
- Increase Gradually: Avoid the pitfalls of mental and physical burnout by starting at a comfortable level and gradually intensifying your exercise routine. Whether it’s walking or strength training, a gradual increase in duration and intensity over weeks or months is recommended. Utilizing exercise apps, small group training, or hiring a personal trainer can assist in a structured progression.
- ‘Non’-Exercise Exercise: Everyday activities such as playing with your kids, cleaning, yard work, dancing, or walking the dog should be acknowledged as forms of exercise. These activities contribute to your movement goals, emphasizing the importance of incorporating movement into your daily life.
- Schedule It: Treat exercise as a non-negotiable part of your routine, just like any other essential activity. While short bouts are beneficial, consider allocating time for longer durations as well. By identifying a suitable time in your day and scheduling it as a “non-negotiable” meeting on your calendar, you enhance the likelihood of consistent exercise.
- Consider HIIT: High-intensity interval training (HIIT) is particularly beneficial for beginners, including those who are sedentary or overweight. HIIT offers the same benefits as traditional workouts in a shorter timeframe, reducing the risk of injuries. This form of exercise, which can be done at home without equipment, involves short bouts of intense movement tailored to your fitness level. Seeking guidance from a personal trainer can help structure an effective HIIT workout.
- Phone a Friend: Exercising with a friend can boost motivation, encourage trying new activities, and promote consistency, as suggested by the CDC. Partnering up with someone can make the workout experience more enjoyable and provide mutual support. Time to buddy up and make fitness a social activity!
Understanding Home Gym Equipment
Opting for home workouts eliminates the need for commuting to the gym and eliminates the wait for equipment availability. It provides the flexibility to exercise at your convenience, fitting seamlessly into your schedule.
The pandemic has led to an increase in online resources for exercise programs, notes Smith-Ryan, with many requiring minimal or no equipment and suitable for small floor spaces.
For beginners, basic body-weight exercises like squats, lunges, and pushups can effectively build muscle during resistance training. Consider acquiring a yoga or exercise mat for comfortable floor exercises. As you progress, think about incorporating resistance bands or dumbbells to intensify strength training.
The choice of equipment depends on personal preferences, budget constraints, and available space at home. For example, resistance bands are affordable and easy to store. It’s important to know that a satisfying workout can be achieved without extensive equipment or a hefty investment.
Beloved Resources Top Organizations Providing Vital Exercise Insights
American College of Sports Medicine (ACSM)
The ACSM stands as a distinguished professional society that globally certifies personal trainers and sports medicine specialists. Renowned for its evidence-based position stands on crucial fitness and sports medicine matters, the organization also publishes scholarly journals featuring cutting-edge research in the field.
American Council on Exercise (ACE)
As a nonprofit organization specializing in exercise professional and health coach certification, ACE offers a broad spectrum of certifications and continuing education for fitness professionals. Partnering with community groups nationwide, ACE strives to expand physical activity opportunities and advocates for policies that remove barriers hindering people from engaging in physical activity.
National Academy of Sports Medicine (NASM)
Certifying personal trainers nationwide, NASM not only provides certifications but also conducts continuing education workshops covering diverse topics such as nutrition, weight loss, and behavior change skills for personal trainers.
American Heart Association (AHA)
A leading U.S. organization committed to combating heart disease and stroke while promoting healthy living, AHA funds scientific research and publishes authoritative journals like Circulation, Stroke, and Circulation Research. Additionally, the association disseminates health information to the public and facilitates community support networks.
Preferred Exercise Blogs and Online Fitness Communities
Girls Gone Strong
An online community dedicated to women’s health, wellness, nutrition, and training, Girls Gone Strong connects women, moms, and moms-to-be with knowledgeable coaches and trainers through its Facebook page.
Nerd Fitness
Designed for “underdogs, misfits, and mutants” striving for healthier lifestyles, Nerd Fitness offers in-person events, private coaching communities, and blog posts covering topics from nutrition and workout motivation to mental health.
Strength Running
Founded by Jason Fitzgerald, a marathoner and certified running coach, Strength Running educates runners on healthy training practices and injury prevention. The accompanying Strength Running podcast is accessible on the website.
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