How can sport change your life? 12 Major Reasons To Start Exercising Today

Sport is becoming an increasingly integrated part of our lives. Many times at first we hesitate to understand the phenomenon of physical education, because we associate it with high performance sports. Later in life we start researching, being most of the times pushed by circumstances to make changes for a healthier lifestyle; automatically, we end up taking into account the practice of some sort of sports, depending on our individual situation and characteristics.

It has been proven in multiple studies that sport brings many benefits to all categories of people, regardless of age, gender or situation. In fact, the importance of sports and its impact on society have become a priority for the entire world when considering that 1.4 billion people are in danger of developing diseases due to inactivity (1) and the burden on the health system surpasses 50 billions US$ globally, every year. (2)

As we get older, we become more and more aware of the importance of exercise, but sometimes we do not realize how many benefits are brought to us by sports; I mean here things more than calories burned, such as improved lung capacity or the regulation of the cardiovascular system.

I have summed up several of the main benefits plus some additional bonus points that are perhaps not so well known and which are even more reasons for prioritizing sports activity:

1. Prevention and treatment of non-transmissible diseases

Regular physical activity helps prevent and treat non-transmissible diseases such as cardiovascular disease, cancer, chronic respiratory disease and diabetes. It prevents hypertension, obesity; helps improve mental health and the quality of life in general.

A multitude of evidences have been collected in the last century through studies that analyze the close connection between physical activity and the risk of chronic diseases, starting with the investigations of Professor Jerry Morris who pioneered in 1953 with the first scientific studies which contributed a lot to shifting opinions about physical exercise and its impact on chronic diseases. (3)

2. It helps offset the consumption of processed foods

The increasing urbanization as well as the increase of the production of processed foods and the change in our lifestyles, especially during and post-pandemic, have led to major changes in our diets. People eat more foods with high caloric intake, fats, sugars, salts, reducing the consumption of healthy foods, such as fruits, vegetables and fiber from whole grains. Practicing physical exercise can at least partially compensate for a deficient diet. (4)

3. Long-term mental health

Physical activity has a major positive impact on mental health, and multiple recent studies highlight these benefits. From improving anxiety, to reducing depression, stress, reducing alcohol consumption and improving general well-being. (5) (6)

Moreover, new studies prove that cognitive functions in elderly people are also influenced by sustained physical activity over a longer period of time throughout earlier life. (7)

4. It helps sleep

Sleep is essential for health. Many cerebral, skeletal and muscular functions are restored only with the help of sleep. Specialized literature confirms the fact that moderate physical exercise can improve the quality of sleep through its antidepressant effects while also being a good regulator of the circadian rhythm. (8) (9)

5. Socialization

A generally omitted benefit is the socialization component. The sedentary life and professional activities of recent decades have led to a gradually increasing isolation of the individual. Sports can create great socializing opportunity for individuals. Most sports are practiced in group, whether as aerobics classes or team sports. Any opportunity to practice a sport art is an opportunity to socialize and improve our mental state, especially after a longer period of isolation and stress. Sport is also an excellent setting to meet people with similar passions, support groups and to create new friendships.

6. Burns calories

As you probably well know, physical exercise supplemented with a healthy diet helps burn calories (10). Together they improve aerobic capacity and other cardiovascular and metabolic components.

7. Strengthens the muscles

Healthy and strong muscles have multiple functions in our body. They protect the joints and bones from possible impacts, maintain a healthy posture and stabilize the joints during movements, preventing tear and wear. At the same time, healthy muscles help with daily activities such as lifting and moving around bulky objects and other demanding activities.

The 2015-2020 Dietary Guidelines for Americans recommends that adults do at least twice a week exercises that stimulate large muscle groups for muscle strengthening. Of course, the best way to stimulate the muscles is anaerobic exercises, which can be done in a gym but also at home or in specially designed places or even with your own body weight. Some basic exercises are squats, push-ups, pull-ups, but also other resistance exercises. (11)

8. Increases bone density

As in the case of muscle strengthening, there are many recommendations regarding physical exercise to strengthen bone density. It is recommended at least one workout per week to help strengthen bone density, these being done through resistance training (12). Exercises can be practiced with elastic bands, dumbbells, but also with your own body weight, such as walking or climbing.

9. Improved coordination and balance

Studies show that with age, physical exercises for balance and strength are necessary, having multiple positive effects. Following the tests performed on groups after eight weeks of exercises, it was proven that the distribution percentage of body weight between the legs improved. (13)

Aerobic exercises such as walking, jogging, swimming and isometric exercises, with elastic bands, or your own body weight, yoga, pilates, help improve balance and coordination.

10. Develops discipline

With the integration of physical exercise in your life, you will notice that in time the discipline will be reflected in the other parts of your life, beyond the sports activity. For example, if you wake up in the morning for a short exercise outdoors or for an aerobics class, you will notice that the motivation for other day to day activities increases, as well.

11. Higher energy level

Unfortunately, today we sometimes have a low energy level that impacts all areas of our life. There can be many causes: a sedentary lifestyle, a poor diet that causes a hormonal imbalance or stress. Physical exercise, especially low-moderate intensity, can be beneficial for people with low energy levels (14).

Movement stimulates better oxygen circulation and this increase in oxygen not only supports mitochondrial energy production, but also allows the body to function better and use its energy more efficiently. In addition, physical exercise gives the body a boost by raising hormone levels that will make you feel more energized (15).

12. Your clothes will fit (more) nicely

To end the list of benefits on a slightly funny note, I want to mention a benefit that has more to do with aesthetics than with physical and mental health, namely that you will no longer spend so much time and money looking for clothes that suit you. Any clothes will look better on your improved body, so less money spent and less time wasted looking for the right clothes. And who does not want the clothes to fit nicely?