Get Moving! Understanding the Multi-faceted Values of Physical Exercise

As 2021 rapidly draws to a close and we prepare to begin a new year, one thing will be on everybody’s mind in the coming weeks: resolutions. With approximately 50% of people making resolutions related to losing weight and exercising more, the gyms will see a surge in January as people commit to their goals. However, it is important to recognize what exactly exercise does for our bodies, the wide range of ways we can exercise, and how to successfully implement it into our daily routines.

Get Moving! Understanding the Multi-faceted Values of Physical Exercise

    As 2021 rapidly draws to a close and we prepare to begin a new year, one thing will be on everybody’s mind in the coming weeks: resolutions. With approximately 50% of people making resolutions related to losing weight and exercising more, the gyms will see a surge in January as people commit to their goals. However, it is important to recognize what exactly exercise does for our bodies, the wide range of ways we can exercise, and how to successfully implement it into our daily routines.

    While exercise can be divided into a variety of categories, one of the most common ways to do so is by separating it into aerobic and anaerobic. Aerobic exercise is exercise that requires oxygen present in your muscles to perform work. Common forms of aerobic exercise include running, swimming, and biking (think intense cardio). When performing aerobic exercises, if your muscles are depleted of their oxygen supplies, they will begin to produce lactic acid (as its production can generate some energy to keep muscles functioning); this commonly leads to soreness and feelings of pain, which is why lactic acid production as a source of energy cannot last for more than seconds typically. On the other hand, anaerobic exercise does NOT utilize oxygen as an energy source, as the oxygen demand is far higher than the oxygen levels present. Exercises that fall under this category include weightlifting, sprinting, and HIIT (high intensity interval training). Typically, anaerobic exercise is considered more intense and shorter in duration than aerobic exercise is. These two types of exercises are also associated with the two types of skeletal muscle used to perform them: fast and slow-twitch muscle fibers. Fast-twitch muscle, which dominates in anaerobic exercise, generates quick bursts of strength. Alternatively, slow-twitch muscle, which dominates in aerobic exercise, can support long durations of activity.

    Perhaps the most obvious benefit of exercise is to achieve a “healthy” body weight; however, exercise can benefit an individual in a variety of ways that can’t be reflected by a scale. Consistent exercise can improve a person’s cardiovascular and heart health, making them less likely to suffer from serious issues including heart attacks, high cholesterol, and more. Physical activity can have a similar effect on one’s blood sugar and insulin levels (especially those who are type II diabetics/pre-diabetics). Consistent physical activity will make your body stronger on nearly every level; your bones and muscles will become stronger, making you more agile, strong, and able to handle vigorous activity without being easily tired out. While many people seem to focus on the physical health benefits of exercise, the mental health benefits are equally (if not more) beneficial. Known for releasing endorphins, a neurotransmitter part of the brain’s reward system that can reduce symptoms of depression and anxiety, while also simply boosting one’s mood and self-esteem, exercise can help combat various mental health problems. Lastly, exercise can improve a person’s quality of sleep, as your body will prioritize your sleeping hours as a time to replenish your muscles and energy.

    While some people dread cardio and other’s fear grabbing a dumbbell, it is important to recognize that exercise should not be a chore. Exercise is not something that is limited to the four walls of a gym, but rather something that can be achieved in various ways to reflect the interests and abilities of the individual. Whether it be hiking on weekends, playing pick-up soccer games with friends, practicing yoga, or going for walks in a local park, it is important to identify forms of exercise that you genuinely enjoy partaking in.

    A common trend with New Year’s resolutions associated with exercise is that people tend to give up within a few weeks to months (20% of resolutions are broken only 2 weeks into January!). However, this does not mean it’s impossible to achieve this goal; it requires thoughtful planning with commitment and support. The best way to successfully incorporate exercise into your lifestyle is to be intentional about setting time aside for physical activity that you enjoy and to not focus on the end result (whether that be an ideal weight or “look”) but rather to focus on how you feel on a daily basis. Establishing a routine (for example, working out every Monday-Friday from 5:30-6:30pm after leaving work) will help you “push” yourself to complete your workouts in a healthy and consistent way. It’s also important to be realistic with your goals; rather than setting one long term goal to lose 80 pounds or squat 335 pounds, focus on weekly increments that motivate you to stick to your goals and see them through each week, such as losing 1-2 pounds a week or increasing your squat by 5 pounds by the end of the week. During LIG Global’s previous Mission to Move challenges, we have implemented small weekly goals to help motivate people to exercise (and raise money of course) in a more consistent fashion; we were able to see first-hand the benefits of establishing realistic short term goals with our participants! Ultimately, it is crucial to prioritize establishing a healthy relationship with exercise, finding ways to enjoy it (whether by completing it with friends or trying new forms of exercise) that will dictate an individual’s ability to reap the various benefits of exercise.

References:

https://www.healthline.com/health/fitness-exercise/aerobic-vs-anaerobic#The-science-behind-aerobic-vs.-anaerobic 

https://blog.nasm.org/fitness/fast-twitch-vs-slow-twitch

https://medlineplus.gov/benefitsofexercise.html

https://www.performancehealth.com/articles/how-to-keep-your-new-years-resolution-weight-loss