5 physiological benefits of a regular exercise program

Exercise not only helps control weight gain, but it also plays an important role in improving glucose tolerance and reducing insulin resistance—both significant factors in the development of diabetes. Glucose tolerance is a measure of the body's ability to metabolize glucose as it is released into the bloodstream. This ability usually declines with age. Since insulin's ability to convert glucose in the cells is also reduced, glucose can gradually increase to dangerous levels in the bloodstream.

Increased muscle activity, however, accelerates the transport of glucose into muscle cells regardless of the presence of insulin, thereby helping to compensate for insulin resistance. Consequently, exercise can sometimes be a useful tool for controlling type II diabetes and may even help prevent it in some cases.

It may also forestall the serious complications of the disease. Bone is constantly being formed and reabsorbed throughout a person's life. Until the age of 35, more bone is deposited than removed, leading to a net gain in bulk and strength. After 35, however, the trend gradually begins to reverse. Osteoporosis begins when the body cannot make new bone fast enough to replace bone loss.

Both men and women lose some bone mass as they age, but the rate of loss is much slower in men who have denser bones to begin with than in women, and osteoporosis is rarely a problem for men. Conversely, according to Kurt Butler and Lynn Rayner, women who live to the age of 80 usually lose a third to two-thirds of their entire skeletons and up to six inches of their height. The process of bone loss typically begins in a woman's mids, some 10—15 years before the onset of menopause, at a rate of 0.

Exercise appears to stimulate bone mineralization. Even though women who exercise regularly tend to have lower estrogen levels and be thinner two states associated with higher risk for osteoporosis , the effect of exercise more than compensates for those factors, giving these women denser and stronger bones than women who do not exercise regularly. A study at the Queen Elizabeth Hospital in Toronto, Ontario, compared bone densities of sedentary women between the ages of 50 and 62 with those of women who engaged in aerobic exercise and others who did both aerobic and strengthening exercises.

The active women of both groups experienced similar significant gains in bone mass, while the sedentary women showed a loss. After puberty, the only way women can increase their bone mass is to continually exercise. It is still unclear whether women in their 70s can significantly increase their bone mass. It also appears that those bones most directly stressed by exercise increase in size the most.

Nancy Lane, a rheumatologist at the University of California in San Francisco, has extensively researched the bone density of older female runners.

She suggests that exercise can slow the rate of bone loss during menopause, while the benefits from gains in strength and balance help to prevent falls.

Louis suggests that lifting weights is the best way to build bone mass. The Bone Mineral Mass BMM was significantly higher for those participating in a weight-bearing program more than six hours per week of rigorous weight lifting combined with aerobic exercise more than 40 miles per week of running or more than six hours per week of aerobic dance classes than for sedentary people or people participating only in aerobic exercise. Other studies have shown that competitive master swimmers have greater bone mineral content than non-athletes.

Exercise Helps Maintain Joint Flexibility. Joint flexibility is also a special concern of the elderly because the aging process gradually diminishes the amount of fluid in the joints.

Rheumatoid arthritis, the most common disorder of the joints, is caused by inflammation of the lining of the synovial capsule the fiber tissue surrounding bones and cartilage. Exercises for rheumatoid arthritis sufferers help maintain cartilage, mineralize underlying bone, strengthen shock-absorbing muscles and ligaments around joints, and increase joint flexibility. Several new programs at the University of Michigan Medical Center, for example, suggest that weight lifting in water helps distribute synovial fluid around the cartilage and throughout entire joint spaces.

Exercise Reduces Depression and Negative Moods. With aging, a reduced cerebral blood flow causes a depletion of neurotransmitters biochemicals in the brain that send instructions from neuron to neuron , which may affect memory, attention span, concentration, and learning function. Psychological Benefits of Exercise We often hear about the physical benefits of exercise e. The following are common psychological benefits gained through exercise.

Improved mood Reduced stress as well as an improved ability to cope with stress Improved self-esteem Pride in physical accomplishments Increased satisfaction with oneself Improved body image Increased feelings of energy Improved in confidence in your physical abilities Decreased symptoms associated with depression As people experience these psychological benefits, it is likely that they also will be motivated to continue exercises so that they continue to receive these benefits.

Even a brief walk at low intensity can improve mood and increase energy. As little as 10 minutes of aerobic exercise can have a positive effect. But, getting paid to work out, with free babysitting, certainly did! My background in fitness always comes in handy, both professionally and personally, as it helps me keep myself mentally and physically strong so I can help others do the same.

Most people start exercising as a physical fitness goal—usually to lose weight, improve physical health, or tone up. And this is great. But, many are unaware of the incredible mental health benefits to be gained through regular exercise. Countless research studies show that exercise has incredible benefits not just for physical health, but for all areas of health, including mental, emotional, intellectual, and yes, even social well-being.

Check these out, for a start! Northrup, C.