what are benefits of exercise| benefits of exercise on mental health

what is benefits of exercise

one two three still recording welcome I'm dr. Mike Hanson and in this video we're gonna talk   about the ten proven benefits to exercise why am I making this video because physical inactivity   or lack of exercise is a big deal in the world but especially in the United States it's been   proven that lack of activity is associated with more mortality all right so technically physical   activity and exercise aren't the same thing they technically shouldn't be used interchangeably   but for our purposes I'll just say exercise is a more planned form of physical activity   now I said exercise improves mortality this is based on a bunch of observational studies.   

 If you didn't know there are different types of studies that can be done observational studies   aren't the best quality studies but it's hard to study exercise because you can't just put   people into a certain group for a certain amount of time and then study them over time in these   different categories the same applies to studying nutrition and the same applies to studying a lot   of different things in medicine what do I mean by that okay so there is a study that came out   on CNN saying that physical inactivity was worse than smoking now that may or may not be true but   I'm not gonna base my thinking off of that one study because I know how difficult these studies   are and you can't come to definitive definitive conclusions based on one study because there is   no perfect study especially when it comes to exercise and nutrition for example you can't   just put people in different groups and study them over time it doesn't work that way.

  smoke and exercise

       You   can't just have one group of okay these people are going to smoke but not exercise these people   are going to smoke and exercise these people are going to not smoke but they will exercise   and then these people are going to not smoke and they will exercise those four categories are are   each separate but you can't just lump people and force people to do you one of those and then say   ok we have 1 million in this category 1 million in that quarter that category and that 1 million   that category another million in that category and then say okay we're gonna watch them from   the age of 18 to 65 and then study these different groups that would be a great study in theory but   obviously has ethically ethical issues because you can't just say to someone hey listen for the study   you're gonna smoke for a really long time because you know we're trying to get good results here number two it's been shown to improve the effects on the heart and the cardiovascular   system as a whole so for example there's less risk of coronary events meaning heart attack less risk   of cardiac death.

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blood pressure maintenance exercise

        There's improvements in overall blood pressure number three exercise has been   associated with improvement of insulin levels blood sugar control meaning you're less likely   to get type 2 diabetes if you have exercised regularly also nutrition plays a big part in   that as does everything else that we're talking about but we're focusing on exercise in this video   so exercise by itself has shown to have a less likelihood of developing type 2 diabetes number   four I mentioned earlier prevention of cancer can exercise prevent cancer well the studies   have shown there is less likelihood of developing certain types of cancer with routine exercise this   include breast colorectal intestinal prostate endometrial and pancreatic proven benefit number   five you're less likely to become obese if you are beast you're likely to lose fat so exercise in and   of by itself will help you lose fat dieting well having a good nutrition plan that will help you   by itself lose fat when you combine a good diet with a good exercise regimen those two combined   exponentially to help you lose fat it's like fat burner poor looking shredded number six decrease.

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benefit of weight-bearing  exercises 

 The chances of osteoporosis and fractures of the bone this benefit is when you do weight-bearing   exercises so when you're lifting weights this increases bone mineral density decreasing the risk   of osteoporosis decreasing the risk of fractures this is especially important for women who are   at higher risk of osteoporosis especially as they get older number seven want to quit   smoking well exercise helps you to quit smoking I suggest that number eight physical exercise is   associated with a reduced risk of gall stones gall stones are in your gall bladder well not   every one but they can form in your gall bladder in this little area that's right next to the liver   and sometimes those gall stones can irritate the gall bladder and they can exit the gall bladder   through this little little canal and when that happens infection can develop there that's known   as cholecystitis no one wants that number nine exercise is associated with improved cognition   keeping your mind sharp now this may decrease your chances of getting dementia but the studies are   not conclusive regarding that yet number ten it reduces anxiety levels reduces stress decreases   your chances of becoming depressed now when you think about it what happens when your exercise   to talk about that runner's high but also you get that high from when you're working out with   weights or doing high-intensity interval training.

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benefits of exercise on mental health    

         What's going on there is you have this surge of   norepinephrine which is like adrenaline you have norepinephrine you have dopamine going   you have serotonin all these neurotransmitters these chemicals in your brain are flowing and it   makes you feel good in that moment you're like who and then what happens is you kind of come   back down to your baseline so you get this spike in these in these chemicals natural chemicals to   your brain and then you kind of go back to your normal baseline where you were after the workout   but then what happens is you do it again and then you go back to your new baseline which is a little  bit higher than your old standard I need to do it again and it'll higher and a little higher   it'll higher sooner or later I could do it for 30 60 90 days begin having another gauge up   to here your mind is feeling great more often contrasted with where you began so exercise.

       I suggest each day in the event that you can possibly one or two days off however the more the better generally   discussing course everybody is extraordinary everyone has their own hereditary qualities everybody has their own   doctor ideally yet as a rule the more practice the better so I trust you enjoyed   this post on the off chance that you went ahead and give it a like on the off chance that you didn't feel free to dislike   it whatever and I will make another video if you want me to tell me in the remarks underneath let   me know your opinion on the benefits of practice in the event that you've specifically notice   the advantages told me beneath let me know below whether you have an idea told me beneath you.