Additional Benefits of Routine Exercise

• Increased Self-Efficacy: Self-efficacy refers to our confidence in our ability to be successful in our various endeavors. One of the markers associated with stress and depression is low self-efficacy. Significant improvements in self-efficacy have been found after just one workout, especially in females. (McAuley E1, Courneya KS, Lettunich J.,Effects of acute and long-term exercise on self-efficacy responses in sedentary, middle-aged males and females, Gerontologist. 1991 Aug;31(4):534-42.) Exercise can have a powerful effect on how we feel about ourselves and the control we have over our lives. With exercise, you are in control. You gain a sense of self-confidence and mastery by utilizing your ability to exercise as a resource to manage stress, and that confidence can spark progress in other areas of your life.

• Improved Memory: Since exercise increases brain volume and plasticity, promoting cell growth and preventing cognitive decline, it could mean the difference between a healthy mind in old age or dementia. Physical fitness helps slow the progression of dementia and Alzheimer's disease. Regular aerobic exercise reduces your risk of dementia by 50 percent, and your Alzheimer’s risk by 60 percent. (John Medina, Brain Rules) Exercise is the most effective way known to improve memory now and later in life. Watch this brief video explaining the effect of exercise on memory:

• Sharper, More Creative Thinking:

Exercise improves creative thinking for a time immediately after exercise. People given tests on cognitive flexibility (our ability to shift thinking and produce creative thoughts) before and after exercise show improved creativity after just one workout. (Netz Y1, Tomer R, Axelrad S, Argov E, Inbar O.,The effect of a single aerobic training session on cognitive flexibility in late middle-aged adults, Int J Sports Med. 2007 Jan;28(1):82-7.) The 60 to 90 minutes directly after a workout will be your most clear and creative time of the day. (Ratey, Spark, loc 2358).

This video highlights research on science of exercise and the brain, as explained by Dr. John Ratey in his excellent book Spark:

• Higher Quality Sleep:  Exercise improves sleep duration and quality, and strengthens circadian rhythms increasing daytime alertness and nighttime sleepiness. (T. L. LeiseM. E. Harrington et al.,Voluntary exercise can strengthen the circadian system in aged mice, AGE, December 2013, Volume 35, Issue 6, pp 2137–2152). Exercisers are 65 percent less likely to feel overly sleepy during the day than non-exercisers. (Paul D. Loprinzia. et al, Association between objectively-measured physical activity and sleep, NHANES 2005–2006,Mental Health and Physical Activity, Volume 4, Issue 2, December 2011, Pages 65-69). Research shows higher intensity exercise may support longer periods of slow-wave sleep, the deepest and most regenerative stage of sleep. (Markus Dworak et al, Increased slow wave sleep and reduced stage 2 sleep in children depending on exercise intensity, sleep medicine, March 2008 Volume 9, Issue 3, Pages 266–272).

• More energy: The last thing a person suffering from fatigue wants to do is exercise, but studies have shown that exercise, specifically low intensity walking is one of the best ways to boost energy. One study reported that inactive people who complained of fatigue could increase energy by 20% and decrease fatigue by as much as 65% by participating in regular, low-intensity exercise. Other studies show that exercise is even more effective in reducing fatigue and increasing energy than stimulant medications. (Dr. Eva B. Cwynar, MD, The Fatigue Solution, 2012, pg 161).

• More Time: A healthy weight, physically active person can expect to live 7.2 quality years longer than their sedentary, overweight counterparts. (Steven C. Moore, et al., Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Pooled Cohort Analysis, 2012, PLOS Medicine). And those who exercise at a high level (30 min. of running for women, 40 min. for men, 5 days per week) are 9 years younger on a cellular level. A study at Brigham Young University found these people to have significantly longer telomeres. Telomeres are the endcaps on the end of each chromosome and each time a cell divides it loses some of the cap. Thus, the older we get, the shorter our telomeres. Once the telomere is too short, the cell can no longer replicate. Interestingly, exercise has an exponential benefit on cells. A real difference in slowing biological age was only seen in high levels of exercise. Moderate levels of activity showed only a two year advantage over those who were sedentary (http://news.byu.edu/news/research-finds-vigorous-exercise-associated-reduced-aging-cellular-level).