Exercise is good for the health — this common knowledge may have already joined the ranks of common sense. If it should have possible detriments, several studies have already concluded that benefits far outweigh the risks. In addition to this is that exercise’s favourable effects can further be optimized, along with the reduction of risks, if employed in a healthy and regulated manner, especially for those whose fragile conditions are inclined to be worsened by certain strenuous routines.

However, some people still choose not to engage in the overall win-win activity. While there are those who are too busy or lazy to sweat a few pounds for better health, there are also others who doubt the benefits that exercise can do about their condition.

In relation to obesity, former studies show that genes play a role in increasing the risk of becoming overweight, and this has led to misinterpretation, causing some people to believe that exercise can only do so much to prevent the seemingly “unavoidable”. However, researchers from Great Britain yielded study results that challenge the belief.

Study Findings: Exercise can.

British researchers particularly studied and analyzed 12 genetic variants that are associated with increasing the risk of becoming overweight. Along with this, they also took note of the levels of physical activity that 20,430 people engage in. A genetic summary score was created in order to gauge a person’s risk toward being overweight, and then the researchers assessed how physical activity affects genetic tendency or influence.

As reported in PLoS Medicine, results showed thatgenetic tendency towards obesity decreased by 40% through exercise. This means that exercise offers “tangible” hope.

Experts from the U.S. noted the significance of the findings, in that these further supported and added evidence to the favourable effects of exercise in regulating weight. Furthermore, Tim Church, the director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge, also added: "This is more evidence that behaviour can modify genetic predisposition."

Small Steps for Large Relief

So even if people have it in their genes, or even if obesity runs in the family, they are not irreversibly predisposed or destined to become obese. The actual evidence on how physical activity can effectively alter genetic influence is just one of the many studies that nullify the belief.
The best part is that physical activity does not even have to go as far as making people bleed. They may already start reducing genetic tendency through simply walking instead of driving to the store, through engaging in their well-loved sports or any physical activity for half an hour.

What ‘other benefits’?

Apart from the favourable effects of exercise in regulating weight, it already has an extensive record of proven benefits prior to the new findings — as long as the routines are discriminately chosen and done while adhering to healthy levels and professional advice.

For the sake of not sounding too simplistic, the following offers a list of names with huge recall, because of their highly-potent roles in causing debilitation or fatality. These health benefits of exercise should do more than just tug at the hearts of the physically inactive to finally try shedding a sweat or two.

Rheumatoid Arthritis

Rheumatoid Arthritis, an inflammatory autoimmune disease, is both widespread and debilitating. It is characterized by the breaking down of joints due to the immune system’s irrationally antagonistic response to the joints. Pain and deformities are some of the effects of RA, which can eventually cause a person’s disability in performing easy and routinely tasks including climbing or carrying things. The person becomes less capable to live independently, let alone lead a quality life. Apparently, the disease also cause muscle loss and reduction in the person’s strength.

In a study funded by Arthritis Research UK, results showed that in patients who underwent regular weight training, there was a 30% increase in physical functionality and 120% in strength levels. Regular work training, which is a bit on the strenuous side, also encouraged the growth of muscles and bones by increasing the amounts of insulin-like growth binding protein 3.

Coronary Artery Disease and Heart Disease

Coronary artery disease is characterized by deposits of fatty substances and other similar substances in the arteries—the part that enables blood supply to reach the heart. It is also a leading cause or risk factor of various cardiovascular illnesses. One effective way of heightening the risks of developing coronary artery disease is through staying physically inactive.

Indeed, physical activity or regular exercise can reduce the risk of developing cardiovascular illnesses, most notably ailments caused by ischemic heart disease. Its preventive and protective benefits include its potent capacity of improving glucose tolerance in the body, enhancing fibrinolysis, lowering blood pressure, improving lipid metabolism, enhancing the endothelial function, and reducing both the risk and severity of obesity and type 2 diabetes.

Diabetes

Glucose fuels the body. Cells use glucose and convert it into energy—a process that cannot take place without the aid of insulin, a natural hormone produced by the pancreas. When the body is unable to produce ample insulin or to properly use insulin, the person suffers from diabetes. Due to insulin insufficiency or insulin resistance, excessive sugar builds up in the blood stream rather than being utilized by the cells. This situation often leads to various severe conditions such as kidney and nerve damage, and heart disease.

Because active or working muscles use more glucose than sedentary ones, regular exercise is highly-beneficial for diabetics in order to regulate glucose levels. Through this, the risk of developing cardiovascular disease decreases. Apart from lowering levels of sugar in the blood, muscle movement can also contribute to insulin sensitivity.

Anxiety Disorder and Depression

Apparently, physical remedies can also cater to alleviating and improving psychological conditions that contribute to rising suicide rates.  While links are yet to be fully established with further clinical trials and research, there are many reasons associated to why exercise aids in easing depression and anxiety, especially through making people feel generally better or improving their mood. These include aiding the release of happy brain chemicals such as endorphins and neurotransmitters that have potent effects of alleviating depression; increasing body temperature that can calm the anxiety-ridden individual or someone who suffers from panic attacks; and reducing chemicals of the immune system that can likely worsen a depressive state.

Psychological health benefits of exercise that aid in improving and eliminating the said psychological conditions include getting more social interaction; having a healthy diversion from usual worries that fuel anxiety and depression; gaining self-confidence; and being able to cope with the psychological condition in a way that will not reinforce the cycle, unlike detrimental self-treatments such as drinking alcoholic beverages chronically.

This warrants reiteration: The given debilitating and fatal conditions, among several others, can be prevented through doing something enjoyable and simultaneously healthy. Physical activity does not necessarily translate to intense labour.

It may be in the form of playing games, in setting out on an adventure through hiking a trail, in jogging or walking, through climbing stairs instead of elevators — the list can go on with various recreations and permutations and trials of what people will simply love to engage in. What matters is that people start moving and sweating their way towards better health, and towards more quality lives.

Sources
usatoday.com
info.cancerresearchuk.org
familydoctor.org
diabetes.co.uk
naturalhealthontheweb.com
americanheart.org
mayoclinic.com
mayoclinic.com
patient.co.uk
cancer.gov