Health Benefits Of Exercise (Other Than Weight Loss)

Editor's Note: At Hey, Health Coach, Sarah Hayes Coomer answers readers' questions about the intersection of general health and fitness. Do you have any questions? Send us a message (and don't forget to use your research alias).

Hello Health Coach,

I have always had a hard time exercising. It used to be about losing weight, but lately I've been trying to change my approach. In your previous column, Hey, Health Coach, you wrote that exercise doesn't always require going to the gym. Can you tell us more about how and why it works? What are the benefits of exercise besides weight loss?

- reflection exercise

Dear Meditation Practitioner,

Back in the 2000s, before desks were the norm in the workplace, I watched my best friend fidget on her phone, tethered to her desk by a coiled phone cord, constantly moving. He's not trying to exercise, but he's expending energy, toning his muscles, strengthening his core, and activating his heart, lungs, and brain in ways he wouldn't if he hadn't been sitting in a chair all day. .

Since then, I've worked with countless clients who would rather poke their eyes out than hit the gym, so I'm glad you asked this question. It is important to know that every time you activate or train your body, you are helping your health (assuming you are not doing anything harmful).

If you lose motivation from the gym, forget it. A gym won't do you any good if you don't want to go, and there are plenty of other options that offer the same benefits and more.

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The benefits of sport

You said your motivation for working out was to lose weight, but not anymore. I don't know the details of your situation, but I suspect you are looking for more energy or strength, pain relief, or stress or anxiety relief.

Research shows that exercise can help with all of these things, whether you're losing weight or not. It builds strength and flexibility, helps you sleep better, and reduces fatigue, blood pressure, cholesterol, constipation, pain, heart disease, risk of type 2 diabetes, many cancers, and, of course, health care costs. In fact, a 12-year study of more than 400,000 people found that walking just 15 minutes a day can reduce the risk of heart disease by 33 percent and increase life expectancy by up to three years.

Gradually increasing physical activity to 10 minutes a day can also improve mental health. According to research, depression and anxiety can be reduced. It can also improve concentration and self-confidence. Research from the University of British Columbia has shown that exercise increases the size and function of the hippocampus, the part of the brain involved in memory and learning.

These small numbers (10, 15 or even 20 minutes a day) appear again and again in the literature. Something as simple as a short daily walk can have huge long-term benefits. Anything above that increases the benefits.

clean

NEAT - physical activity thermogenesis - is the energy required for normal daily activities. In other words, this is what my walker does when he's on the phone.

Your body burns energy in a number of ways.

• Resting metabolic rate , the energy you burn at rest (breathing, sleeping, blood circulation, etc.), is about 60-75% of your daily calorie burn. This amount is largely determined by your size, age and physical condition. For example, if you have more muscle mass, you will burn more calories at rest.
• The thermic effect of food (chewing and digestion) burns about 10% of the calories consumed.
• CLEAN energy is used for basic daily activities such as walking, washing dishes, typing, etc. How much you smoke varies greatly depending on how you move. CLEAN (more focused exercise) is 15% to 30% of the energy you burn.

When you hear advice from health professionals like "park away from the store entrance" or "take the stairs to the office instead of the elevator," you're encouraged to increase your tidy spending. These changes may seem small, but they have a big impact on mobility and quality of life over time.

Think of it this way. If you took the stairs every day at work until retirement (in reverse), what differences would you notice in your cardiovascular fitness, bone strength, or the structural health of your body? your knee

When we limit our understanding of "fitness" to traditional exercise, we miss out on many opportunities to improve our health by incorporating it into our daily routine.

An alternative to the gym

So what are some other ways to exercise besides the gym? The list is long. Below are some ideas to get you started brainstorming.

• Dance (all you need are headphones and a playlist)
• Virtual reality boxing (I did a client with a headset in his living room and he loved it.)
• Martial arts (Tai chi is gentle, while others like tae kwon do are more intense).
• Yoga (virtual or individual classes)
• Difficulties with children (or spouse).
• Photography (walk around the city and take photos)
• Bicycle (for leisure or transport)
• Meetings on foot (personal or professional, are a great way to develop relationships).
• Go with an audiobook or podcast
• Gardening (in your yard, for a neighbor in need, or in a community garden)
• Kayaks (Many cities with rivers or lakes have rental companies, even in urban areas).
• jump rope
• Indoor climbing
• Clean out the basement, garage or storage room
• Bench plans for a 5K (find a local group or try online training plans with friends).
• i swim
• step
• Join a league (softball, baseball, soccer, football, and ultimate frisbee teams are often available for adults).
• Once a day, every day, a small physical goal you want to achieve as part of your routine (10 push-ups, 30-second plank, push-ups, etc.).

Exercise can be done anywhere. The benefits far outweigh the weight, but most of us have measured success on a scale all our lives. By keeping fitness and weight loss separate in your mind, you can free yourself from measuring yourself in many different ways.

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The Future matches you with a fitness coach who provides personal training, accountability, and unlimited support for all of your fitness goals.

As you explore your exercise options this spring, ask yourself: What's fun to try? What is the opposite of the gym? What benefits can you expect, and what types of exercise will help you feel better in your body and mind? After answering these questions, you will know where to start.

Hello Health Coach is for informational purposes only and is not a substitute for professional medical or psychological advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care professional with questions about your personal health or medical condition.

By sending your email to heyhealthcoach@forbesadvisor.com, you agree to allow Forbes Health to use it in whole or in part, and we may edit your email for length and clarity. All messages remain anonymous.

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