Health & Wellness Spot: Incorporating physical activity into your everyday routine will benefit your overall health

Nov. 1, 2021

By Ella Tozduman
Webmaster

A walk a day will not only keep the doctor away, but it will help you sleep better, increase your endurance and make you feel happier. Adding any form of physical activity to your daily routine can improve your quality of life in so many ways.

One of the biggest benefits of physical activity is the strength and support it gives your body. When a person exercises, their body creates an anti-inflammatory reaction, which helps reduce inflammation in the body. This anti-inflammatory system supports the body in preventing many health risks including diabetes, obesity and some cancers. Additionally, exercise benefits one’s cardiovascular health. It makes the heart muscle work harder, which allows more blood flow and oxygen to get to the rest of the body. This lowers blood pressure, helps reduce bad cholesterol, increases good cholesterol and could reduce the risk of a heart attack. It also boosts the body’s strength and stamina. Having strong and conditioned muscles helps in avoiding bone injury as well as improving coordination and stability. 

Whether focusing on trying to lift a dumbbell for another rep, the next step on your run or throwing a football perfectly to your partner, exercise causes a person to focus on their body and how it is moving. This serves as an escape from intrusive thoughts, worries and stress.

Physical activity can also lead to greater productivity in the classroom and on the job. The brain and exercise work well together. When a person exercises, their brain will produce more chemicals such as dopamine, serotonin and more. All of these chemicals help people pay more attention, concentrate better and remember information. Studies have shown that working out before exams, interviews and other activities that require focus will improve the person’s performance at that activity. The increase in exercise will help your sleep patterns and sleep quality. A better sleep cycle is also going to help with concentration and focus.

Yes, exercise is good for physical health and concentration, but it also helps with mental health. We have all heard the phrase “take a walk” when someone gets really angry or anxious, and there is actually some truth behind that. Moving your body releases endorphins, which is going to make you feel better. Physical activity helps create mindfulness, which is the idea of being aware of where you are and what you are doing. Whether focusing on trying to lift a dumbbell for another rep, the next step on your run or throwing a football perfectly to your partner, exercise causes a person to focus on their body and how it is moving. This serves as an escape from intrusive thoughts, worries and stress. There is research that the mindfulness physical activity offers can help people who suffer from PTSD. The increase in endorphins and mindfulness that exercise requires can also ease depression and anxiety.

Additionally, physical activity gives you more confidence. Knowing that you are working to better yourself and care about your body is going to make you the best version of yourself. You are learning about discipline and motivation. This will carry over into other aspects of life. Exercise can turn into a hobby and an activity that you look forward to every day. It can also become a social outlet that allows you to connect with other people. For instance, going on walks with friends, playing basketball pick-up games or just seeing other people at the gym all help a person connect socially.

There are two particularly effective ways to incorporate physical activity into your routine: finding what exercise you enjoy and making a plan that aligns with your personal goals. Someone just starting their fitness journey might have the simple goal of just moving every day, and they know that putting on headphones and taking a walk around the block is an attainable objective. Another person might think that walking is extremely boring, and they may decide to ride their bike every day. If your goal is to build up your physique and create muscle, resistance and weight training three to five times a week is going to be the best option. 

Some examples of cardiovascular physical activities you could try include cycling, dancing, jumping rope, running and walking. To build muscle you could weight and resistance train or use calisthenics. You could play a sport or do athletic activities such as play Spike-ball® or ping pong with friends. Be creative, find what you are interested in, and remember that big, meaningful changes come from taking small and consistent steps.