I'm reading this book right now, Outlive; the science & art of longevity by Peter Attia, MD. Mostly, because it's all the rage in the 'Gu and elsewhere to lifehack. And as a man of science, I want to be informed. And lots of fringe research is happening - (granted not peer reviewed) about the benefits of all sorts of things to your daily activity and habits.
The one thing, across all mediums, that is clear. Eating a healthy diet and getting regular exercise increase the likelihood of a long life and a healthy one at that.
This concept of healthspan is interesting. Rather than how long you live, it is how well you live (or how able you are while you live) - which is a much better metric. So. This is the key take-away for me. Try all the Peptides, Creatine or random vitamins you want; or just take care of your body.
I really like this Michael Pollan concept (showing my age I know): “Eat food. Not too much. Mostly plants.” In Defense of Food: An Eater's Manifesto.
Exercise is an easy one. It offers numerous benefits for both the body and mind, making it a crucial component of a healthy lifestyle.
Physical Health Benefits
- Improves Cardiovascular Health
Exercise strengthens the heart and improves circulation. This increased blood flow raises the oxygen levels in your body, which helps to lower the risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular physical activity can also lower blood pressure and triglyceride levels.
- Aids in Weight Management
Exercise helps prevent excess weight gain and maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Combining exercise with a balanced diet is more effective for weight management than relying on either strategy alone.
- Strengthens Muscles and Bones
Regular physical activity helps to build and maintain strong muscles and bones. Activities like weightlifting can stimulate muscle growth, while weight-bearing exercises, such as walking and running, can strengthen bones and reduce the risk of osteoporosis.
- Boosts Immune System
Moderate-intensity exercise can give your immune system a boost and help ward off illnesses. Physical activity may help flush bacteria out of the lungs and airways, reduce stress hormones, and stimulate immune system cells.
Mental Health Benefits
- Reduces Stress and Anxiety
Exercise has been shown to reduce levels of stress and anxiety. Physical activity increases the production of endorphins, which are natural mood lifters. It can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed stress and anxiety.
- Improves Mood and Mental Health
Regular physical activity can improve mood and decrease feelings of depression, anxiety, and stress. It can help enhance brain function and protect memory and thinking skills. Exercise stimulates the production of endorphins, dopamine, norepinephrine, and serotonin, which help to regulate mood.
- Enhances Sleep Quality
Regular exercise can help you fall asleep faster and deepen your sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. It also helps regulate your circadian rhythm, which controls when you feel awake and when you feel sleepy.Read Also: The Importance of Quality Sleep for Body and Mind
- Boosts Brain Health
Exercise has been linked to improved cognitive function and a lower risk of cognitive decline and neurodegenerative diseases like Alzheimer's. Physical activity increases heart rate, which pumps more oxygen to the brain, and stimulates the production of hormones that enhance the growth of brain cells.
Conclusion
Regular exercise is a powerful tool for enhancing your physical and mental health. By incorporating physical activity into your daily routine, you can enjoy a multitude of benefits, from improved cardiovascular health and weight management to reduced stress and better sleep. Start today by setting realistic goals and finding activities you enjoy. Your body and mind will thank you.
