Yes, we've heard it a lot. We're constantly told to exercise for our health. This lifestyle recommendation is always at the top of every list—right after the recommendation to eat a healthy diet. However, when you look closer, it's no wonder exercise is emphasized so much. A lack of physical activity is associated with significant risks and costs to your health and your finances. Furthermore, too little exercise is linked to a whole host of "modern diseases," such as type 2 diabetes and cardiovascular disease. So let's take a look at the benefits of exercise.
A sad current state of affairs
Unfortunately, physical activity is not on many people's daily routines. In the US, only one in four adults and one in five students achieve the recommended level of physical activity [1]. However, this is not just an American problem. Insufficient physical activity is widespread worldwide, with nearly two-thirds of adults and 80% of adolescents in Europe failing to achieve the recommended minimum level of physical activity [2].
Even worse:
Physical inactivity is associated with approximately 3 million deaths per year and 6-10% of cases of serious non-communicable diseases [3].
In this blog post, we take a look at what exercise does for the body, which bodily functions it promotes, and how the menstrual cycle affects energy levels.
We don't have a detailed training plan for you. Why? Because we're all unique. Not every workout is right for everyone. But we hope that after reading this article, you'll have some ideas about what you can do to exercise more and why it's important.
You'll also see that continuous blood sugar tracking can help you figure out how to adjust your lifestyle (exercise, sleep, diet, and stress management) to get the most out of you.
Exercise: more than just a means of weight loss
We all know that exercise promotes weight loss , but it can do much more than that. Exercise can reduce the incidence and severity of cardiovascular disease, improve strength and mobility, and even increase bone density. Exercise also helps people sleep better and longer, which in turn can lead to better health.
Did you know? Physical inactivity is linked to not just one, not just two, but a whopping 35 chronic diseases [4]. Studies even show a strong correlation between exercise and lower mortality rates, regardless of the cause of death [5-7]. Increased physical activity has even been shown to slow the progression of Alzheimer's disease and reduce the risk of certain cancers [8].
Exercise can be particularly beneficial for women
Many women want to lose weight after pregnancy or during menopause . Physical activity can be a valuable tool for achieving this goal.
What you may not know is that it also helps maintain bone density and prevent osteoporosis, which hits women especially hard after menopause. In fact, the prevalence of osteoporosis is 3-4 times higher in women over 50 than in men [9].
Women may find that their energy levels for exercise correlate with the phases of their menstrual cycle. This can be explained by the changing hormone levels during different menstrual phases [10].
The cycle can be divided into 4 main phases : menstruation or early follicular phase, late follicular phase, ovulation and the luteal phase.
menstruation
In the first phase, the menstrual phase, levels of the sex hormones estrogen and progesterone are at their lowest. In the follicular phase, which marks the first half of the menstrual cycle, estrogen levels gradually rise. During this phase, it may be easier to be active than in previous weeks. During the follicular phase, women's metabolism is very similar to that of men. One study has shown that women perform better when fasted during the follicular phase than during the luteal phase of the menstrual cycle.
Follicular phase
In the week following the end of menstruation, the late follicular phase, estrogen and testosterone levels rise rapidly in preparation for ovulation (the release of an egg from the ovary). This is why energy levels and perceived strength may increase.
Ovulation or ovulation
Estrogen levels peak around the time of ovulation. For most women, this is about two weeks before their next period. During the luteal phase, when estrogen levels drop rapidly after ovulation and progesterone levels rise, women may feel more tired or sluggish than usual. But that doesn't mean they shouldn't exercise. In fact, active exercise can boost mood and provide more energy.
Luteal phase
In the week before the next period (late luteal phase), the female body requires more energy (it gains about 90-280 kcal). This higher amount of energy required can lead to cravings and mood swings. Estrogen appears to be responsible for the increased energy intake during this phase. It has been hypothesized that estrogen reduces appetite and energy intake, and in the late luteal phase, estrogen reaches its lowest levels. On the other hand, women find that their heart rate is higher before exercise in the second half of their cycle [11], which is due to the progesterone peak. It is also likely that physical exercise itself feels more strenuous. However, physical activity can help improve premenstrual symptoms (PMS) , even when energy levels are low.
In other words, women may find that their perceived energy levels and willingness to exercise change, but the immediate benefits of physical activity should be encouraging enough to at least take a few steps.
How our body adapts when we exercise
So we've talked about energy levels, but what actually happens to our bodies when we exercise?
When we exercise, our body adapts to the positive stress that movement triggers. Yes, exercise is strenuous for our bodies, but in a positive way. This adaptation occurs in many ways: While it may seem as if only our muscles are working, in reality, many other tissues and organs are working to support them. Every person functions like an orchestra, with every instrument playing its part.
Exercise as an energy booster
Have you ever been in the situation where you're tired after a hard day at work, even though you were "just" sitting at your desk? We understand. Exercising after a stressful day might not sound very appealing, but... more exercise actually gives you more energy ! Or if you need some energy to start the day: It's been shown that exercising in the morning can be the key to waking up.
So the next time you feel tired after work, put on your workout clothes and get moving to resist the temptation of the couch.
Energy storage and weight loss
In addition to the energy boost, there are other benefits of physical activity:
You may have heard or experienced that exercising while eating the same amount leads to weight loss. Increased physical activity causes our bodies to store less fat and use more of our existing fat for energy. This is especially true for moderate-intensity endurance training, as the heart rate is elevated for a longer period of time.
During short bursts of activity and high-intensity training, muscles rely primarily on their own energy stores. However, if the load is sustained over a longer period, a larger energy supply from outside the muscle is required. This is where the liver comes into play.
The liver and muscles utilize a well-controlled communication system to maintain metabolic balance during exercise. Both organs, along with the pancreas (the organ responsible for insulin secretion), are responsible for regulating blood sugar and insulin levels, keeping the muscles pumping.
But that's not all. It's not just your metabolism , large muscles, and blood sugar levels that benefit from exercise. The benefits of physical activity also extend to the cardiovascular system, improving the function of the endothelium—a thin membrane that lines the interior of the heart and blood vessels. Exercise lowers resting blood pressure and heart rate, improves blood flow, and expands the microvascular network by forming new blood vessels and arteries.
Exercise keeps the blood flowing
When you look at your blood test results, you or your doctor may notice the following positive results as you exercise more:
- Lowering triglyceride levels, increasing HDL cholesterol (the good kind of cholesterol!) and reducing the LDL to HDL ratio;
- Lowering blood pressure, improving heart flow and reducing blood clotting;
- Lower levels of inflammation in the body.
All of these are common risk factors for cardiovascular disease, and exercise has been shown to counteract these factors.
Improve your insulin sensitivity
However, regular exercise can impact more than just your heart health. Because we at Hello Inside believe that optimal blood sugar levels help you perform at your best, we'd like to take a closer look at the connection between physical activity and your blood sugar levels.
Blood sugar balance
Exercise has a significant impact on your blood sugar levels because, among other things, it increases insulin sensitivity. High insulin sensitivity allows the body to utilize blood sugar more efficiently, and studies show that muscle insulin sensitivity is increased for up to 48 hours after a single workout. Exercise is therefore a valuable alternative to medication when it comes to normalizing blood sugar levels.
However, it's important to remember that every person is unique and that blood sugar levels depend on a variety of factors. The results of exercise can vary depending on the type, duration, and intensity, as well as diet and general health. The interrelationships are complex, which is what makes blood sugar monitoring such an effective tool.
Here you can learn more about the adaptation process of your body during exercise and blood sugar levels .
How regular exercise improves your mental well-being
We've already talked about the benefits of exercise after a busy day. But we can't emphasize this enough. If you want to relieve stress , you can take deep breaths or meditate... or you can move! You may not have heard of it, but regular physical activity is actually linked to reduced anxiety and depression[12].
Still not convinced that exercising after a stressful day at work will make you happier? Perhaps you should know that exercise helps regulate the levels of the body's stress hormones, such as adrenaline, serotonin, and cortisol [13], which are known to create excitement, increase pleasure, and improve mood. Adrenaline, on the other hand, stimulates the production of endorphins, our body's natural painkiller and mood enhancer [14].
How much exercise is enough?
First of all: You don’t have to run a marathon.
We hope this blog post has shown you that regular physical activity is one of the most important components of a healthy lifestyle. If you're just starting out, don't worry! The most important thing is to start slowly and take it easy. Your blood sugar levels and your long-term health will thank you.
A daily tally of 3,500 steps or more (at least 20 minutes of walking) is a good start to protecting your health and controlling your blood sugar levels. So, a short walk after eating can do wonders. And if you're feeling more ambitious, just 150 minutes a week (a total of 2.5 hours) of moderate to vigorous physical activity can reduce your risk of type 2 diabetes by 30%.[15] Just as different forms of physical activity have different effects on your heart rate and muscles, they also have different effects on your blood sugar levels.
Our tips
If you're not used to moving, here are some tips to get you moving.
- Walks are a great start and can easily be incorporated into your daily routine while running errands or going about your daily activities. How about getting off the bus/tram one stop early and walking home? Who says you always have to take the shortest route to the office? So why not take a little detour and see what's happening in your neighborhood before you do your shopping?
- We're pretty sure you have a friend who'd also like to get more active. Why not give them a call and meet up for a walk instead of coffee? You could even schedule regular meetings to help you establish a routine for your overall health.
- If you're sitting for long periods, get up more often to get a glass of water and walk around your workspace. Or walk around your apartment the next time you call your mom or girlfriend.
- Or maybe there's a sport you enjoyed as a child that you haven't practiced in a long time. It's never too late to try it again!
Be kind and patient with yourself, and remember that exercise doesn't have to be strenuous to be beneficial. Even a brisk walk in the morning or after dinner can make a huge difference to your health, and you'll be surprised at how much better you feel. It's not about being perfect, but there's always room for improvement when it comes to physical activity. Whether you're over-exercising or under-exercising, monitoring and understanding your blood sugar response will help you balance your unique and healthy lifestyle.
Whatever you do, remember: our bodies were designed to move. By maintaining this routine, you're investing in your lifelong health.
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[1] Lack of Physical Activity. National Center for Chronic Disease Prevention and Health Promotion. Updated September 25, 2019. Accessed September 14, 2021. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm
[2] Hallal PC, Andersen LB, Bull FC, et al. Global physical activity levels: surveillance progress, pitfalls, and prospects. Lancet. 2012;380(9838):247-257. doi:10.1016/S0140-6736(12)60646-1
[3] Lim SS, Vos T, Flaxman AD, et al. A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010 [published correction appears in Lancet. 2013 Apr 13;381(9874):1276] [published correction appears in Lancet. 2013 Feb 23;381(9867):628. AlMazroa, Mohammad A [added]; Memish, Ziad A [added]]. Lancet. 2012;380(9859):2224-2260. doi:10.1016/S0140-6736(12)61766-8
[4] Booth FW, Roberts CK, Thyfault JP, Ruegsegger GN, Toedebusch RG. Role of Inactivity in Chronic Diseases: Evolutionary Insight and Pathophysiological Mechanisms. Physiol Rev. 2017;97(4):1351-1402. doi:10.1152/physrev.00019.2016
[5] Blair SN, Cheng Y, Holder JS. Is physical activity or physical fitness more important in defining health benefits?. Med Sci Sports Exerc. 2001;33(6 Suppl):S379-S420. doi:10.1097/00005768-200106001-00007
[6] Kohl HW 3rd. Physical activity and cardiovascular disease: evidence for a dose response. Med Sci Sports Exerc. 2001;33(6 Suppl):S472-S494. doi:10.1097/00005768-200106001-00017
[7] Berlin JA, Colditz GA. A meta-analysis of physical activity in the prevention of coronary heart disease. Am J Epidemiol. 1990;132(4):612-628. doi:10.1093/oxfordjournals.aje.a115704
[8] Reiner M, Niermann C, Jekauc D, Woll A. Long-term health benefits of physical activity--a systematic review of longitudinal studies. BMC Public Health. 2013;13:813. Published 2013 Sep 8. doi:10.1186/1471-2458-13-813
[9] Bandela V, Munagapati B, Karnati RK, Venkata GR, Nidudhur SR. Osteoporosis: Its Prosthodontic Considerations - A Review. J Clin Diagn Res. 2015;9(12):ZE01-ZE4. doi:10.7860/JCDR/2015/14275.6874
[10] Davidsen L, Vistisen B, Astrup A. Impact of the menstrual cycle on determinants of energy balance: a putative role in weight loss attempts. Int J Obes (Lond). 2007;31(12):1777-1785. doi:10.1038/sj.ijo.0803699
[11] Bandyopadhyay A, Dalui R. Endurance capacity and cardiorespiratory responses in sedentary females during different phases of menstrual cycle. Kathmandu Univ Med J (KUMJ). 2012;10(40):25-29. doi:10.3126/kumj.v10i4.10990
[12] Mammen G, Faulkner G. Physical activity and the prevention of depression: a systematic review of prospective studies. Am J Prev Med. 2013;45(5):649-657. doi:10.1016/j.amepre.2013.08.001
[13] Sul, S., Moon, H. Changes in affect from mid-intensity exercise. J Incl Phenom Macrocycl Chem (2021). https://doi.org/10.1007/s10847-021-01077-3
[14] Boecker H, Sprenger T, Spilker ME, et al. The runner's high: opioidergic mechanisms in the human brain. Cerebral cortex. 2008;18(11):2523-2531. doi:10.1093/cercor/bhn013
[15] Tudor-Locke C, Schuna JM Jr. Steps to preventing type 2 diabetes: exercise, walk more, or sit less?. Front Endocrinol (Lausanne). 2012;3:142. Published 2012 Nov 19. doi:10.3389/fendo.2012.00142
