This is your sign to think about your health and wellness

“A healthy person has a thousand wishes, a sick person only one.”

2020 has indeed been a challenging year for mankind and has emphasised the importance of fitness. The World Health Organisation (WHO) defines health as “A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

The human body has 600 muscles, indicating that it was designed to move. The average adult is recommended a minimum of two and a half hours of moderately intense exercise per week. In other words, this is equivalent to a 30 minute brisk walk five times a week. 

In a generation that glorifies unrealistic body standards, most people struggle with confidence and self-esteem. Let's try to get away from these preconceptions and focus on the positive effects on physical and mental health.

Science will be able to explain this to us better. Regular exercise over time will produces an increase in mitochondria. Mitochondria are parts of your cells that convert carbs, fat and protein into fuel that your muscles use to do their job like flex and contract. Studies have shown that after 6-8 weeks people can increase their mitochondria by up to 50%. Meaning now running 2km will no longer feel as difficult as it did during the first week. 

Another interesting fact is that six months into the fitness journey people are less likely to fall off the workout wagon as exercise programs show that there is a 50% drop out rate in the first 6 months.

If you focus on cardio, after 9 months you will see about a 25% increase in your VO2 max. What is VO2 max? It is a measure of fitness and is the rate at which your body can transfer oxygen to your muscles for fuel. In other words, having a higher VO2 max means you can run faster for longer. 

After one year of regular exercise your bones will become denser, reducing the risk of osteoporosis. Researchers have found that regular resistance training combined with aerobic exercises can reverse the effects of osteoporosis after 12 months.

Exercise can increase blood flow and cause skin cell adaptations, which can assist to delay the onset of skin aging.

Exercise rewires your brain to beat stress, anxiety, depression and insomnia. Stress hormones such as adrenaline and cortisol are significantly reduced. Endorphins are substances released by the body when you exercise. Endorphins work by interacting with pain receptors in the brain to lessen pain perception. Endorphins also produce a pleasurable sensation in the body, similar to morphine. The feeling that follows a run or workout, for example, is sometimes described as "euphoric." A "runner's high," often known as euphoria, can be accompanied by a cheerful and refreshing view of life. 

Regular aerobic activity can stimulate the formation of new blood vessels in the brain, allowing it to be nourished. Exercise may also cause the formation of new brain cells in specific areas of the brain, a process known as neurogenesis, which may increase general brain performance and prevent cognitive decline.

The volume of the hippocampus, the area of the brain involved with memory and learning, has been observed to expand in frequent exercisers' brains. The resulting mental benefits include improved working memory and concentration, better task-switching ability and elevated mood.

Engaging in regular exercise will boost confidence, self-esteem and help in developing leadership skills and empathy. Studies show that those who played sports or engaged in physical activities as children showed less signs of social withdrawal.

For many people, especially those with various medical issues, exercise can be a great energy enhancer. Six weeks of regular exercise reduced feelings of exhaustion in 36 participants who had previously experienced persistent fatigue, according to one study. This will be a fantastic method to break free from cycles of procrastination. 

Regardless of where you are in your fitness journey, always remember that progress trumps perfection. Everyone on this journey with us believes that taking care of our bodies is critical. The methods may evolve over time, and we may disagree about which way is better or worse, but the underlying belief remains the same.

Similar to success, fitness is a journey, not a destination. The best time to start was yesterday. The next best time is now.

Written By: Rtr. Nethmi Fernando, Bsc Economics and Management

Edited By: Rtr. Dulithi Jagoda, BSc. Economics and Finance, 3rd Year

Design By: Rtr. Mohamed Umair Jamal , BSc. Data Science and Business Analytics, 2nd Year