10 spectacular benefits of physical activity

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Exercise is generally associated with better sleep and reduced frequency of daytime falling asleep periods. Interesting fact: people with a high level of physical activity at work would have unsatisfactory sleep while those with a high level of activity during leisure time would sleep better.

 A study of more than 73,000 Korean adolescents showed that moderate to high levels of physical activity were not only associated with better sleep and reduced stress, but also had a protective effect on compulsive internet use. In other words, adolescents who engaged in physical activity at least three times a week spent less time chatting or playing online, especially late in the evening.

Reduces pain

Physical activity can cause analgesic effects through the release of certain hormones such as endorphins, but also through the multiplication of physical sensations, thus reducing the relative importance of pain.

Note that people with chronic pain sometimes observe a U-shaped relationship between pain and physical activity. They do get relief if the intensity is moderate, whereas they may not get relief if they opt for light or high intensity.

Tip 1: An aerobic activity like cycling or swimming can increase pain tolerance. A minimum training period of 6 weeks would be required three times per week.

Tip 2: Moderate physical activity during leisure time would improve the prognosis of people suffering from chronic lower back pain.

Tip 3: Exercise for analgesic purposes should never reproduce symptoms. It is then preferable to reduce the duration, frequency or intensity.

Strengthens the framework

Bones act as reservoirs that fill from birth until mid-adulthood. Then, between the ages of 30 and 40, they begin to empty more or less slowly and more quickly in postmenopausal women. In Canada, approximately 16% of women and 7% of men over the age of 50 have poor bone quality. Physical activity slows down this phenomenon, at all ages.

The effects of exercise on the frame obviously differ depending on the activity chosen. For example, the bone quality of the hip is increased by walking and running, while the latter also promotes the bone quality of the vertebrae. Physical activities involving impacts would be more effective such as jumping repeated 10 times at a high intensity.

Tip 1 : Since the effects on bone are directly related to the direction of impact, activities such as dance or Tai Chi are recommended because they use all three dimensions of space.

Tip 2 : For best results, exercises should be done three times a week for a period of at least 6 months. Note that activity practiced in early adulthood is associated with good bone health in older people.

Tip 3 : A rich intake of calcium and vitamin D contributes to bone health, particularly when combined with physical activity. Excessive consumption of alcohol and tobacco has the opposite effect

Tip 4: People suffering from osteoporosis should consult their doctor before beginning an exercise program

​Increases life expectancy

Physical activity would reduce all causes of mortality by around a third, which would not only make it possible to live longer (from 2 to 7 years), but also to increase the number of years spent in better health. The rule would also be valid for sedentary people who increase their activity level in old age.

Tip 1: As little as 15 minutes of daily exercise could have beneficial effects on life expectancy.

Tip 2: Aerobic activities would be particularly beneficial for life expectancy. The level of intensity does not appear to be associated with the number of additional years lived.

Facilitates happiness

Increasing a person’s level of physical activity, whether initially sedentary or not, would be associated with better mental health in terms of anxiety, depression and burnout.

Conversely, active people who reduce their physical activities are more at risk of seeing negative effects on their mental health.

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