How Exercise Really Changes You

I was inspired to write about this today because I seriously stepped up my exercise game. I was patting myself on the back for doing the bare minimum and giving myself a lot of leeway to deal with some tragedies I've experienced recently. Healing takes time and I believe that focusing on our well-being is one of the best forms of self care that we can give ourselves. For some it may be meditation, for others it can be cleaning up your diet and many people heal simply by allowing others into their lives. A good friend or family member to spend time with, talk things out or just be available. All are important aspects of healing. But if you're like me and need to get into your body, amping up your workouts can be just the thing you need to release stress, and open yourself up to your emotions.

Ever hear of the runner's high? I've been running for a long time and although I've felt proud of myself after putting in some serious miles, I never really felt the high (even after 13 mile runs). Crossfit though - that's my high. I joined a crossfit gym a few weeks ago and every time I leave the studio, I feel like I can fly! The following days of soreness are totally worth it. Seeing how my disposition changes, the way I organize my day, the way I eat and even the way I feel when I'm getting dressed. It hasn't been long enough to lose inches or see a real difference physically, but I feel so good, that even though I look the same, I feel like such a bad-ass that I actually do appear different. Not in my body but in my essence. In the way I adapt to situations, the way I respond to people, and the way I look at things.

Most of us - we're running on empty, in more ways than one. We're out of energy. We're not sleeping well. In the fog that we as overworked, stressed out perfectionist live in, we miss out on the details that make up daily life. We gloss over our own feelings because we don't have the time or awareness we need to process them. Although I did not expect for this to happen, the level of effort I put in to my workouts simply due to the group environment, my competitive nature and the great trainers providing feedback, support and encouragement, I am now moving my body correctly and with purpose and I walk out of class feeling like a cooked noodle because I gave it my all (it's easier to give when someone's watching).

Funny thing - connecting with my body has allowed me to tap into emotions I have been unable to explore. In challenging my physical being, I've experienced emotions in a way that frankly was confusing at first. The first time it happened, I was driving home form the gym. I heard a song that triggered me and since my body was already loose - the feelings of loss and sadness came over me in a way that I had not felt yet in my grieving process. It was like I was in a vulnerable state that I couldn't protect myself from. Now that I know that I may have an emotional reaction to the workout, I just let it be and appreciate the fact that I aided the release (I also drive home alone!).

What's In It For You?

You don't have to be grieving or in a high stress situation to get the emotional benefits of exercise. Exercise can improve your health on all levels. I'm not just talking about exploring those innermost feelings or just being fitter and stronger. I'm talking about overall health, happiness and longevity. 

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. Exercise also prevents death from any cause (“all cause mortality”).

Convinced yet?  The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.  You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.  And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits.

They are:

• Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)
• Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
• Balance (standing on one foot, Tai Chi)
• Flexibility (stretching, yoga)

Don't forget - all exercise counts, even if you're not doing a sport or in a gym. Weekend hikes (my favorite), walking to the store and doing household chores also count towards your weekly exercise goal.  I find that if I think about my daily activity as counting towards exercise, I actually move more, am more conscious of using my core to lift, twist etc. and feel like I've accomplished more at the end of the day.  Even better - when planning a little getaway, keep it natural!  Yes!  Reconnect with nature.  You don't have to get rugged and pop a tent but find locations that offer activities that allow you to explore and challenge yourself.  Keeping it low key?  Walking tours are an awesome way to get to know a city.  If you're an active senior, here's a great link for the ultimate travel guide! 

Just make sure to stay hydrated. 

We often don't drink enough water.  So if you're feeling thirsty, you've already gone to long without a sip.  My refreshing recipe below is awesome but if you're out and about, Coco Hydrate is my go-to for restoring electrolytes, minerals & boosting recovery.  I love that it's organic, has a long shelf life and is environmentally friendly to boot!

Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.  Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.

Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the "hippocampus"); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.  PRO TIP: balance exercises like yoga and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).  Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

Exercise for Sleep

This one is two-fold. You sleep well when you exercise which also improves your mood. Exercise itself improves your mood and sleeping well improves your mood. Win Win! Studies show that exercising improves sleep in 3 ways: It helps you fall asleep faster, stay asleep longer and improve the quality of your sleep so you get the deep restful sleep you need for restoration.

Conclusion

These are just the tip of the iceberg when it comes to the health benefits of exercise.  By doing just 30 minutes 5 days/week, you can vastly improve your physical AND emotional health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.  What’s your favorite exercise and how often do you do it?

Exercise Recovery - Coconut Water Refresher

Serves 2

• 1 cup coconut water
• 2 cups watermelon
• ? tsp lime juice
• 1 dash pink salt
• 1 cup ice
• 2 tbsp chia seeds (optional)

Instructions: Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.  Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.  Serve & enjoy!  Tip: The chia seeds add extra fiber, protein, and omega-3s.

References:

https://www.youtube.com/watch?v=SFBBjynBpSw&t=3s

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://authoritynutrition.com/10-benefits-of-exercise/

https://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/prevent_falls_ff.asp

https://www.health.harvard.edu/healthbeat/exercise-is-good-for-diabetes

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

https://www.precisionnutrition.com/healthy-movement

https://www.nia.nih.gov/health/exercise-physical-activity

https://www.sleepfoundation.org/articles/how-does-exercise-help-those-chronic-insomnia