We all know that regular physical activity is ‘good for you’ ? But let’s cut through the noise: what exactly are the tangible, life-changing benefits of consistent physical activity?
Forget vague promises, we’re diving deep into the real, measurable advantages of a regular exercise routine. Ready to discover how a few simple changes can revolutionise your health?
This comprehensive guide breaks down the science behind regular exercise, focusing on:
- Strength training twice a week, targeting major muscle groups.
- 150 minutes of moderate exercise or 75 minutes of intense exercise per week.
This level of physical activity lowers your overall risk of all-cause premature death and diseases such as stroke, heart attack, type 2 diabetes and many types of cancers (especially, breast, colon and prostate cancer).
Section 1. Disease prevention and management
Let’s face it, chronic diseases are a major concern. But what if you could significantly reduce your risk? Regular exercise is your first line of defence. Here’s how:
- Improving the caliber of the quality of the blood vessels, especially the lining of the small blood vessels in the heart and the brain (endothelial cells) reducing the risk of stroke and heart attacks
- Strength training, increases volume, quality and number of GLUT 4 sensors on muscle that are responsible for transporting glucose from the blood stream into muscle. This reduces insulin resistance and improves glucose tolerance in the management of diabetes
Section 2. Bone and muscle strength
Think of your bones and muscles as dynamic, adaptable tissues. They respond directly to the demands you place on them. Challenge them, and they’ll grow stronger; neglect them, and they’ll weaken.
- The LIFTMOR Breakthrough: The 2017 LIFTMOR trial demonstrated that just 30 minutes of professionally supervised heavy strength training, impact exercises, and balance work, twice a week, can significantly enhance bone density, balance, and function in older adults (average age of participants was 65). Imagine the potential at any age!
Section 3. Better memory and brain function
Exercise isn’t just about physical fitness; it’s a powerful cognitive enhancer.
In a study, those who lifted weights at least once a week showed significant improvements in cognitive functions. People with higher grip strength (a proxy for overall body strength) performed higher in memory tests and reaction time. Strength training releases Osteocalcin, a hormone that improves the hippocampus’s size and connectivity, crucial for memory and learning.
In addition, strength training is also linked with higher self-esteem and a feeling of being more capable in all stages of life. Our brain has an unconscious sense of health and state of our muscles and bones system, that makes us feel we “can or can’t do something”. As a result, strength training is a powerful tool against anxiety and depression. Sadly though, because of a more sedentary lifestyle, adults today are weaker than adults of the 1980’s, with further weakness in the up-coming generation.
Section 4. Enhance immune function
Your immune system is your body’s frontline defence. Exercise gives it a vital boost.
- Cytokine response: Moderate-intensity exercise triggers a surge in immune-signalling proteins (cytokines), enhancing the circulation of key immune cells, including natural killer (NK) cells, cytotoxic T cells, and neutrophils13. This increased circulation allows for better detection and response to potential infections.
- Muscle micro-tears: Weight and resistance training cause minor muscle tears, activating the immune system and preparing it for potential challenges.
Section 5. Mental health benefits
It is well known that exercise and weight training improve symptoms of anxiety and depression, often to a similar level or better than most antidepressants. This study continues to add more evidence of the importance of regular exercise to mental health.
However, interestingly, weight training has been shown to reduce anxiety by an impressive 20%, surpassing the benefits of aerobic training alone.
Section 6. Longevity and quality of life
Ultimately, regular physical activity is about living a longer, fuller life.
- Extended lifespan: Consistent exercise can reduce your risk of premature death by up to 30%
- Maintaining Independence: It supports a higher quality of life, ensuring you stay strong, mobile, and energetic well into your later years
As we’ve seen in this guide, regular physical activity is one of the most powerful tools for improving your health, preventing disease, and enhancing your quality of life. From building strength and protecting your bones to boosting brain function and longevity, the benefits of exercise are undeniable.
At MD Health, we’re committed to helping you move better, feel stronger, and live healthier. The best way to start? Get a FREE Full-Body Assessment. Our health professionals will assess your movement, strength, and flexibility to create a personalised plan tailored to your goals.
Book your Full-Body Assessment HERE
References
- Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., Salem, G. J., & Skinner, J. S. (2009). Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7), 1510–1530. https://doi.org/10.1249/MSS.0b013e3181a0c95c
- Hutchinson, D. (2024). Lifting for longevity: Strength training simplified. University of Sydney – Charles Perkins Centre. https://www.sydney.edu.au/charles-perkins-centre/news-and-events/news/2024/12/17/lifting-for-longevity-strength-training-simplified.html
- Lindberg, S. (2022). Does exercise boost immunity? Healthline. https://www.healthline.com/nutrition/does-exercise-boost-immune-system
- Reynolds, G. (2020, November 12). Feeling tense? Anxious? Consider weight training. The Age.
- Reynolds, G. (2022, April 12). Is 30 minutes of exercise a day enough? The Age.
- Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
- Williams, C. (2021, May 22). Mind-altering moves. New Scientist, 3335, 34–38.
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