Benefits of Physical Activity

Exercise is so much more than just moving for the sake of it or getting fit or stronger.

Here are a few benefits that exercise also offers:

  • Various studies have shown significant weight loss when comparing a group of people who exercised to a non-exercise group.  This weight loss was noted regardless of the type of exercise which was performed whether it was aerobic training, resistance training (or both), or high-intensity interval training (HIIT). 1
  • Weight loss.1
  • Loss of visceral adipose tissue (fat around our waists and organs).1
  • Improved memory from mind-body exercises.2
  • Long-term regular exercise has a positive effect on stimulating brain development and growth and improving cognition and brain function.2
  • Improved mental health particularly depression and anxiety.3
  • Reduced risk of developing problems to tolerate sugar, insulin resistance, and type 2 diabetes.4
  • Improvements in cardiovascular fitness4 and decreased incidence of heart disease.5
  • Enhanced blood sugar control & insulin signaling.4
  • Improved insulin sensitivity even 96 hours after exercise.4
  • Contributes to improved blood lipids (types of fats found in the blood e.g., cholesterol).4,5
  • Reduced low-grade inflammation.4
  • Contributes to improved blood flow through the body.5
  • Promotion of healthier muscles, fat tissue, liver, and pancreatic function.4
  • Improved muscular strength and mass.5  At NutriFundi we emphasise that a higher muscle mass can help to protect our bodies and also increase our metabolic rate (amount of energy used).
  • Can help prevent relevant pregnancy-related disorders, such as diabetes during pregnancy, excessive weight gain during pregnancy, high blood pressure, poor bladder control, high birth weight of baby, pain in back and pelvic area, anxiety and prenatal depression.6 

Walking specifically can decrease the risk or severity of various health outcomes such as:*7

  • heart disease and high blood pressure
  • conditions that affect blood flow to the brain e.g. stroke
  • type 2 diabetes mellitus,
  • cognitive impairment and dementia, while also improving:
  • mental well-being
  • sleep, and
  • longevity.

Walking is considered a powerful anti-ageing intervention that also improves pain and function in conditions where muscles and joints are affected.7

Our bodies were designed to move, and the saying ‘if you don’t use it, you lose it’, is so true of our muscle function. So why not start your exercise journey today, even if it just starts with walking or stretching.

*in older adults

Speak to your health care provider before attempting any exercise, to ensure they are safe and appropriate for you.

The information provided in this blog post is based on the professional opinion of Nutrifundi dietitians and is intended solely for educational purposes. It is not meant to replace professional medical advice, diagnosis, or treatment. We encourage readers to consult health care providers for personalised advice and treatment options related to their specific health concerns.

References:

  1. Bellicha A, van Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256.
  2. Zhang M, Jia J, Yang Y, et al. Effects of exercise interventions on cognitive functions in healthy populations: A systematic review and meta-analysis. Ageing Res Rev. 2023;92:102116. doi: 10.1016/j.arr.2023.102116.
  3. Smith PJ, Merwin RM. The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annu Rev Med. 2021;72:45-62. doi: 10.1146/annurev-med-060619-022943.
  4. Kirwan JP, Sacks, J Nieuwoudt S. The essential role of exercise in the management of type 2 diabetes. Cleve Clin J Med. 2017; 84(7 Suppl 1): S15–S21.
  5. Brellenthin AG, Lanningham-Foster LM, Kohut ML, et al. Comparison of the Cardiovascular Benefits of Resistance, Aerobic, and Combined Exercise (CardioRACE): Rationale, Design, and Methods. Am Heart J. 2019;217:101–111.
  6. Ribeiro MM, Andrade A, Nunes I. Physical exercise in pregnancy: benefits, risks and prescription. J Perinat Med. 2021;50(1):4-17. doi: 10.1515/jpm-2021-0315.
  7. Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023;45(6):3211-3239. doi: 10.1007/s11357-023-00873-8.

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