Welcome to Gold Coast Physiotherapy's Health Blog, where we explore topics that promote your overall well-being and provide insights into optimizing your health. In this Blog, we will delve into the science behind the physical, psychological and longevity-based benefits of exercise. We also give evidence backed recommendations on how you can achieve these benefits. So, let's dive in!

The Physical Benefits of Exercise:

Regular exercise is not just about staying fit; it offers a multitude of benefits for our overall health and well-being.

Strengthening muscles, bones and connective tissue

The "use it or lose it" principal is a great analogy when it comes to movement and function of the human body systems. Engaging in regular physical activity has numerous benefits for our bones, muscles, and connective tissues and allows our tissues to strengthen, grow & thrive. By prioritizing exercise, we can reduce the risk of osteoporosis and age-related muscle loss to optimise our musculoskeletal health. Through regular exercise we reap the fruits of our hard work and can enjoy an active and fulfilling lifestyle well into our elderly years.

Improving cardiovascular health

As humans, cardiovascular health is one of the major risk factors for all-cause mortality. 'Cardio' referring to the heart and 'vascular' to the blood vessels, the cardiovascular system is set with the task of supplying blood to all our tissues. From the brain to the muscles, digestive organs and even our heart itself, delivering blood to tissues means we can get oxygen, nutrients and energy into our cells. It also works to take away waste products away from our tissues. Think of the cardiovascular system like a food delivery and waste removal system all in one. Efficiency of this system means we give our bodies good food and take away wastes like toxins with ease. So, if our cardiovascular system is healthy and efficient then we are. No sweat right? But how do we make our cardiovascular system healthy? Just 30 minutes of moderate physical activity on most days of the week, improves our heart and blood vessels health. With countless studies now showing that exercise reduces blood pressure as much as, if not more than blood pressure medication as well as the significantly reducing or risk of heart disease and stroke, exercise is a no brainer. 

Weight Management

Managing weight and preventing obesity is crucial for our overall health. Regular physical activity helps burn calories, boost metabolism, and maintain a healthy weight. By incorporating exercise into your routine, you can effectively manage weight and reduce the risk of the scarily increases rates of obesity-related health conditions. 

Increase our Longevity!

All-cause mortality research in recent years has given us incredible insight into the importance of exercise and the role that muscle strength and fitness play in our risk of death. The research shows us that individuals with low muscle strength are as high as 3 x more likely to die in any given year compared to individuals with high muscle strength when matched for people within their age group and gender (García-Hermoso et al. 2018). Research into cardiorespiratory fitness meaning our bodies ability to deliver and utilise oxygen, often referred to as VO2Max in the literature, shows just as remarkable findings. Individuals with low VO2Max are 1.7 x more likely to die in any given year compared to individuals with high VO2Max when matched with age and gender (Kodama 2014). When we compare these statistics to smoking which has long been considered the highest risk factor for all-cause mortality, smoking 1/2 a packet of cigarettes a day increase your risk of death by 1.5 x for age and gender matched individuals. This means that both low muscle strength and cardiorespiratory fitness are both significantly more of risk to your health than smoking. Getting exercise in our daily lives is vital and the best news is that it doesn't have to be a lot to be of benefit. A study done by Lee et al. (2014) showed that just 5 to 10-minute runs per day reduces our mortality from all-cause by 30% and cardiovascular disease by 45%. 

Enhancing Flexibility, Balance, and Coordination

Physical activity enhances our flexibility, balance, and coordination to not only improve our physical abilities but also reduce the risk of injuries and falls. By having a physical exercise program which targets these key areas, we can maintain stability, prevent accidents, and move with confidence in our daily lives. 

Exercise and its Impact on Mental Health:

Exercise is not only beneficial for physical health but also plays a vital role in maintaining and improving our mental health. Research studies, such "A systematic review of physical activity and quality of life and well-being " published in the Journal of Translational Behavioural Medicine in 2020, has shown that exercise positively influences mental health, reduces stress, anxiety and depression, improves mood, and enhances self-esteem and overall well-being. 

Key points from the article include:

• Regular physical activity has been linked to reduced symptoms of anxiety and depression.

• Exercise promotes the release of endorphins, leading to improved mood and reduced stress.

• Engaging in physical activity can enhance cognitive function and boost self-esteem.

To sum up...

Exercise offers an array of benefits that positively impact both your physical and mental well-being. From reducing the risk of injury, falls and chronic diseases to enhancing mood and cognitive function, regular physical activity is a key component of a healthy lifestyle. With the support and guidance of our dedicated physiotherapists at Gold Coast Physiotherapy, you can embark on a fulfilling health and exercise journey. With specialised services like our Athletic Screenings, we offer personalised support to help you achieve your goals. So why not take the first step towards achieving optimal health by Booking an Appointment with one of our experience clinicians or explore our range of Services. From targeted exercise programs to hands on therapies and rehabilitation, we are here to help you achieve your goals and elevate your overall well-being.

References

García-Hermoso A., Cavero-Redondo I., Ramírez-Vélez R, Ruiz JR., Ortega FB., Lee DC., Martínez-Vizcaíno Vicente. (2018). Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women. Archives of Physical Medicine and Rehabilitation. Volume 99(10). Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women - ScienceDirect

Kodama S., Saito K., Tanaka s., Maki M., Yachi Y., Asumi M., Sugawara A., Totsuka K., Shimano H., Ohashi Y., Yamada N., Sone H. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. Journal of the American Medical Association. 301(19). Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women: A Meta-analysis | Anesthesiology | JAMA | JAMA Network 

DC Lee, RR Pate, CJ Lavie, X Sui, TS Church, SN Blair. (2014). Leisure-time running reduces all cause and cardiovascular mortality risk. Journal of the American Colleges of Cardiology. 64(5). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk - ScienceDirect 

Marquez D., Aguiñaga S., Vásquez P., Conroy D., Erickson K, Hillman C., Stillman C, Ballard R., Sheppard BB, Petruzzello SJ, King AB, Powell KE. (2020). A systematic review of physical activity and quality of life and well-being. Journal of Translational Behavioural Medicine 10(5). A systematic review of physical activity and quality of life and well-being - PubMed (nih.gov)