Does exercise promote general health? 

By Oluwasola Samuel, Datelinehealth Africa Volunteer Freelance Writer, with editorial support from The DLHA Team

Introduction 

You must have heard on several occasions that regular exercise is good for both your physical and mental health, but have you have some questions you want answers. Some of the questions may include; how this is possible and whether there is a direct relationship between exercise and health? Guess what? Today is your lucky day. 

In this article, we will:

• Look at what exercise is?
• Explore its benefits to general health.
• Explore how exercise can help to prevent certain diseases.
• Explore the best exercises for good health, and 
• Answer some few questions that will be beneficial to your understanding of exercise and general health. 

These should help to improve your awareness of role of exercise in the promotion of good health. 

So to the question, does exercise promote general health? 

The simple answer is, yes, it does. 

What is exercise?

Exercise is a deliberate, repetitive, and well-planned movement that's aimed to maintain or enhance physical and mental health. Regular exercise is one of the most important routines you can do for your health. So, whether you're going for a walk, hitting the gym, or trying a new fitness class, making exercise a regular part of your routine can have a significant impact on your overall health and well-being.

Exercising not only helps you build muscles and burn calories to lose weight, but it also promotes better physical and mental wellness. When you exercise, your body releases endorphins which are natural chemicals that make you feel happy and reduce feelings of anxiety and depression.

Physical inactivity is related (directly and indirectly) to the other leading risk factors for noncommunicable Diseases(NCDs) such as high blood pressure, high cholesterol, and high glucose levels; and, to the recent striking increases in childhood and adult obesity, not only in developed countries but also many developing countries, says, Professor Karim Khan, MBBS, Ph.D., MBA, FACSP, a sports physician and editor of the British Journal of Sports Medicine.

"Physical activity has comprehensive health benefits across the lifespan: It promotes healthy growth and development in children and young people, helps to prevent unhealthy midlife weight gain, and is important for healthy aging, improving and maintaining the quality of life and independence in older adults", he explains. 

Benefits of regular exercise to general health

1. Improves Heart Health 

Engaging in regular physical activity strengthens your heart muscle and increases the efficiency of your heart's ability to pump blood around your body, reducing the stress on your heart. 

Participating in regular, moderate-intensity exercise can reduce your risk of cardiovascular disease, stroke, and diabetes. Incorporating physical exercise into your everyday life can have a great impact on your health and help extend your life. 

2. Improves immune system 

It is important to stay physically active to keep your immune system robust and healthy. Regular exercise can help your body combat illnesses and infections more efficiently. Exercise also helps boost the production of natural antibodies and white blood cells, which help your body fight off harmful infective agents.

Exercise is one of the most important ways to keep your immune system functioning optimally. Make sure to get regular exercise as it helps reduce stress hormones, which can weaken your immune system. 

3. Improves mental health and mood

Regular exercise is an effective way to enhance your mental well-being and mood. It can reduce stress, aid concentration and focus, raise your self-esteem (self-worth) and confidence, and be a way to diffuse anger and frustration. Additionally, it can lessen symptoms of depression and anxiety and make you more resistant to stress and other mental health issues.

Exercise increases your endorphin levels, which are your body's natural happy hormones. This helps relax you and promotes better sleep. It also has a positive effect on your well-being and helps reduce stress, tension, and negative thoughts. Regular exercise can help keep your mind sharp, so to burn calories and improve your mental health and mood, ensure to include your exercise routine in your daily activities. 

4. Improves joint mobility and strength

Exercising regularly can help keep your joints flexible and supple, lowering the chance of injuring or straining them. Additionally, strength training exercises can bolster joint stability, enhance your range of motion, and minimize your risk of developing arthritis.

Exercise offers many benefits, including reducing inflammation and protecting your joints from further damage and discomfort. Exercise also strengthens the muscles around your joints, providing valuable support and protection. For these reasons, exercising is essential for keeping your joints healthy and supporting your overall health.

5. Improves physical strength and endurance

Regular exercise has multiple positive benefits for your physical health. It can help you lose weight, build muscle, and improve your endurance and stamina. Working out regularly can make your body stronger, more flexible, and better able to withstand physical exertion. 

Exercise also increases your energy level, allowing you to be more productive and efficient throughout the day. So, if you want to be healthier and more active, incorporate regular exercise into your daily routine. You'll benefit from improved physical and mental endurance and have a better quality of life.

6. Improves brain function and memory

Exercise is one of the most effective ways to improve brain function and memory. Many scientific studies have shown that regular physical activity can improve cognitive performance and memory and even help protect the brain from age-related decline. 

According to a study, exercise boosts blood flow to the brain, allowing it to receive more oxygen.¹ This oxygenation increases the production of hormones linked to better cognitive skills and memory. It also encourages the creation of new brain cells, which aids in memory formation. To increase your brain's function and memory, incorporate regular exercise routines into your daily activities.

7. Improves sleep 

Physical activity during the day helps you fall asleep faster and stay asleep longer at bedtime. Exercise lengthens the time spent in deep sleep, which is the most restorative stage. Additionally, exercise releases endorphins and hormones that help you relax and regulate your body's natural sleep patterns. 

According to the Sleep Foundation, people who get regular exercise have fewer sleep disturbances overall and improved mental and physical health.² Exercise is not only beneficial for good sleep but also for overall health and well-being. So get up, get moving, and start experiencing the benefits of exercise for better sleep.

8. Reduces your risk of chronic diseases

Not only does it have physical benefits such as increased strength and flexibility, but it can also have a profound impact on reducing your risk of chronic diseases such as diabetes, heart disease, and stroke. Studies have found that regular physical activity can help lower cholesterol and blood pressure and even reduce your risk of certain types of cancer.

With so many benefits, there is no reason why you shouldn't make regular exercise a part of your lifestyle. A workout is an investment in your health, so start today and reap the rewards for years to come. 

9. Maintains body weight 

Exercise is an essential part of maintaining healthy body weight. Regular physical activity helps to improve overall health by increasing the body's use of nutrients, helping you to flush waste from your body, and improving circulation. Additionally, working out helps burn calories, which in turn helps reduce overall body weight. 

Exercise is the most important factor in managing your body weight. Aerobic activities such as walking, running, swimming, and cycling are especially effective at burning calories and supporting weight loss. Strength-training exercises can also help build muscle and enhance your metabolism, which helps you burn more calories.

How can exercise help to prevent chronic diseases? 

There are numerous benefits of exercise for general health and wellbeing.

Regular physical activity has been linked to a lower risk of many chronic diseases, including heart disease, stroke, type 2 diabetes, and certain types of cancer. 

Physical activity helps to control weight, reduce fat, and build or maintain muscle mass and strength. It also helps to reduce stress, improve mood, and boost energy. Workouts can also help to reduce the risk of certain diseases, such as coronary heart disease, stroke, type 2 diabetes, and certain types of cancer. Regular physical activity can also help to improve overall health and even reduce the risk of premature death. 

The amount and type of activity recommended to prevent disease depends on the person’s age, weight, and other factors. According to the American Heart Association recommendation, adults should get at least 150 minutes of moderate-intensity aerobic activity every week.³  Walking, jogging, swimming, cycling, and engaging in sports are examples of this. Strength-training exercises should also be done at least two days a week.

The best exercises for general health 

The best exercise for the promotion of good health depends on several factors like your age, your state of physical fitness, any underlying health issues, etc. Table 1 shows examples of different exercises that you may consider doing at varying levels of intensities.. 

Before you start any exercise program, talk with your doctor or other health professionals  in order to identify the right type and level of exercise for you.

Table 1: Shows different exercises in association with varying levels of intensities. Click on the image to enlarge.

For general health, the best exercises to perform are those that involve your whole body, such as running, swimming, and strength training. Running burns calories and strengthens the cardiovascular system. Leisurely swimming is a low-impact exercise that can increase endurance and improve flexibility. Strength training builds muscle tone and improves posture. 

Additionally, regular stretching exercises, such as yoga and Pilates, can help improve balance and flexibility. Other activities, such as walking, climbing stairs, and playing sports, are also great ways to stay active and reap the health benefits of exercise.

FAQ 

• How many hours of exercise is good for general health? 

A review of published guidelines for physical activities for adults by three different global health agencies recommends that adults should get at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity aerobic activity each week for optimal health benefits.⁴ 

Also, adults should engage in muscle-building exercises that target their legs, hips, backs, abdomens, chests, shoulders, and arms on two or more days per week.

• How do I make exercise part of my routine? 

One of the best ways to make workouts a part of your routine is to set realistic, achievable goals and create a plan. Make sure to include a variety of activities that you enjoy, and make sure to set aside time each day to exercise. 

Also, start with small steps, increase intensity over time, monitor your progress, and reward yourself when you reach goals. Keep motivated with music or a workout partner to stay accountable.

Warning 

It is advisable to consult with a healthcare professional if you have not been active in a while or if you have any health-related concerns to make sure that participating in physical activity and its intensity will not cause any harm to your health.

Summary 

Exercising regularly has numerous benefits for physical and mental health. Most importantly, regular exercise improves cardiovascular health, helps control body weight, strengthens your bones and muscles, and reduces your risk of chronic diseases such as diabetes, heart disease, and some types of cancer. 

Additionally, workouts can lead to an improved mood, increased energy, better sleep, and improved concentration and focus. Consequently, you should prioritize strength-training exercises, as they can help you face your daily workload and drastically improve your overall quality of life.

References 

1. Lapidaire W, Forkert ND, Williamson W, Huckstep O, Tan CM, Alsharqi M, et al. Aerobic exercise increases brain vessels lumen size and blood flow in young adults with elevated blood pressure. Secondary analysis of the TEPHRA randomized clinical trial. Neuroimage Clin. 2023;37:103337. doi: 10.1016/j.nicl.2023.103337.

2. Sleep Foundation. How can exercise affect sleep?. Updated March 24, 2023. Accessed April 13, 2023. 

3. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Last reviewed April 18 2018. Accessed April 18, 2023.

4. Yang YJ. An Overview of Current Physical Activity Recommendations in Primary Care. Korean J Fam Med. 2019 May;40(3):135-142. doi: 10.4082/kjfm.19.0038.

Published: April 24, 2023

Last updated:July 18, 2024

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