You’ve no doubt heard people say exercise is good for us, but do you may be surprised by how good. Regular exercise helps keep our bodies healthy and our minds sharp. Everyone can benefit from exercise, regardless of age, sex or physical ability. What's more, you don't have to start doing intense rounds of HIIT; even light exercise can work wonders. Healthy movement really is important, and by doing it whenever you can you'll soon see why! Read on to discover 6 scientifically proven benefits to engaging your body in healthy motion.
Why healthy movement is so important:
- Provides more energy
- Enables better sleep
- Increases happier and wellbeing
- Enhances brain health
- Promotes lymphatic flow
- When should you exercise?
1. Provides more energy
Regular physical movement can increase your energy levels. This is true even for people with persistent fatigue and those suffering from medical conditions.This study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.
You might be thinking to yourself: “but I’m too tired to exercise!”
Not only has exercise been proven to increase one’s energy levels and decrease fatigue, but you don’t necessarily have to workout strenuously to reap these benefits. The study randomly assigned participants to a moderate-intensity exercise group, or a low-intensity exercise group. Remarkably, both groups reported similar improvements in energy.
The changes in feelings of energy and fatigue were independent of changes in aerobic fitness. In other words, you don’t have to kill yourself at the gym to benefit from exercise. Gentle, low-intensity movement like yoga, swimming, walking, all help to reduce fatigue and boost energy levels.
2. Enables better sleep
Sleep is perhaps the most important element of health, and something Envol takes extremely seriously. According to the Mayo Clinic, regular physical activity can help you fall asleep faster and deepen your sleep. One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.
Another study showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.
3. Increases happier and wellbeing
Exercising regularly can improve your mood and reduce feelings of stress, anxiety, and depression. It produces changes in the parts of the brain that regulate stress and anxiety, and can also increase the hormones serotonin and norepinephrine, which reduce feelings of depression.
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. In this way, exercise can also help those suffering from chronic pain conditions.
Similar to energy rewards, the intensity level of your workout does not matter. It seems your mood benefits from exercise no matter the intensity of physical activity you engage in. A study with 24 women, who had been diagnosed with depression, showed that exercise of any intensity significantly decreased feelings of depression.
4. Enhances brain health
Regular exercise improves brain function and enhances memory and thinking skills. Even light movement increases your heart rate, which improves blood flow to the brain. This also stimulates the production of hormones which promotes the growth of new brain cells.
Lastly, exercise has been shown to protect mental function in older adults, and reduce changes in the brain associated with Alzheimer’s and schizophrenia.
5. Promotes lymphatic flow
Your lymphatic system is like the sewage system of your body. Inside your body there are trillions of cells, and each cell produces waste. Your lymphatic system helps carry this cellular waste out of your body via the kidneys.
Unlike your vascular system which uses the heart as a pump, your lymphatic system does not have a pump. Meaning, the contraction of your muscles becomes the pump that helps the lymphatic fluid get around your body. Your lymphatic system needs physical movement in order to passage and flush waste out of the body.
Regular exercise stimulates lymphatic flow, which allows the body to eliminate toxins and waste more efficiently. This potentially prevents infections, and other diseases. Without movement, the lymphatic system can become congested and stagnant. Regular exercise promotes lymphatic flow, which benefits immune function and supports overall well-being.
6. When should you exercise?
So we know movement is necessary for optimal health, but is there an ideal time to exercise? According to science, there is:
The best time to work out is in the morning or afternoon.
Research suggest that working out first thing in the morning, on an empty stomach, burns more fat. Exercisers can burn up to 20% more body fat when hitting the gym with an empty stomach. This is easier to do in the morning, before breakfast, than after a day of regular eating.
Additionally, studies show that working out in the morning or early afternoon helps individuals get better quality sleep. In contrast, exercising in the evening could hinder sleep. Exercise increases your heart rate and body temperature; therefore, late night workouts (especially high-intensity ones) could make it more difficult to fall or stay asleep.
As a general rule of thumb, the earlier in the day you exercise, the better!
The endless benefits of movement
Among may other benefits, exercise reduces your risk of chronic disease, improves cardiovascular health, decreases your blood pressure and promotes healthy weight and metabolism. The physical, mental and emotional benefits of exercise are vast and undeniable. In fact, though we have listed a few key perks to healthy movement, all its positive effects are beyond the scope of this blog.
That being said, Movement is one of Envol's nourishments so we value it very highly. We also understand more than most that sometimes you simply don't have the energy for strenuous exercise. But even gently moving your body is a deep act of self-love and care. Exercise does not have to feel like a self-imposed chore. Be gentle with yourself. Honor your body. Remember, physical activity is extremely beneficial, regardless of intensity level. All movement is good movement – whether your lifting weights or practicing restorative yoga.
Make your exercise routine fun! Enjoy it! You can choose to go hiking, power walk with friends, swim in the ocean, rock climb, or take a candle light yoga class. Be creative with your movement regimen and have fun! If you genuinely enjoy exercising, you’re more likely to commit to it long-term.
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