Is Exercise That Good for You?
The Benefits of Regular Exercise
The short answer is yes. Engaging in regular exercise and maintaining high fitness levels significantly reduces the risk of premature death from various causes. Additionally, it lowers the likelihood of developing chronic diseases such as diabetes, cancer, heart disease, obesity, hypertension, depression, anxiety, and Alzheimer’s. These health benefits are evident across all demographics, including age and race.
Exercise is often recommended as a therapeutic measure to alleviate symptoms of chronic diseases once they manifest. For instance, cancer patients who exercise report experiencing less fatigue and an improved quality of life during chemotherapy. Also, both resistance training and aerobic exercises have been shown to enhance glucose regulation in diabetic patients.
Mental Health Benefits
The advantages of exercise extend beyond physical health; it also positively impacts mental well-being. Regular physical activity can help regulate hormones like endorphins and serotonin, which uplift mood and mitigate anxiety. Furthermore, exercise is effective in managing stress by regulating stress hormones such as adrenocorticotropic hormone (ACTH) and glucocorticoids.
To experience these benefits, the Centers for Disease Control and Prevention recommends adults engage in 150 to 300 minutes (2 hours and 30 minutes to 5 hours) of moderate-intensity aerobic physical activity each week. Activities that qualify as moderate-intensity include brisk walking, swimming, cycling, general yard work, and power (Vinyasa) yoga.
Understanding Motivation for Exercise
Factors Influencing Exercise Motivation
If exercise offers such significant benefits, why do some individuals become overly active while others struggle to maintain a routine? The motivation to exercise is complex and influenced by several factors, including:
– Age
– General health
– Environment
– Genetic factors
– Education level
– Ethnic background
– Weight
– Stress levels
– Social support
These aspects can significantly affect one’s motivation to engage in physical activity. Additionally, an individual’s perception of exercise, including the perceived effort required and confidence in their ability to participate, plays a vital role in their willingness to be active.
Physical activity is a key modifiable risk factor that contributes to disease risk, making it essential to understand what motivates individuals to exercise. This knowledge is crucial for implementing effective public health strategies.
Exercise as a Stress Management Tool for Students
A study published in The Journal of the American Osteopathic Association examined what motivates medical students to use exercise as a coping mechanism for stress and burnout. Researchers surveyed 135 first-year medical students who engaged in less than 150 minutes of aerobic physical activity each week and did not have any medical conditions limiting their activity.
An online survey was conducted using a multi-theory model to identify factors influencing students’ exercise motivation. Questions addressed perceived advantages and disadvantages of exercise, environmental factors like access to exercise spaces, behavioral constructs (self-belief in ability), social support, and adaptability to change.
The study also inquired about students’ intentions to increase their exercise to 150 minutes per week.
Key Findings from the Study
The research identified three primary factors associated with increased motivation among students to exercise. The behavioral construct was the most strongly correlated factor, indicating that students needed to visualize themselves exercising in the future and require external confidence sources, such as mentorship.
The social environment and emotional transformation were also significant in sustaining exercise motivation. For example, students who found friends that regularly exercised or received support from family members displayed higher motivation. Emotional transformation was exemplified by students who turned feelings of anger into goals for exercising, using physical activity as an outlet for stress.
However, the study has limitations that affect its generalizability. The self-reported nature of the data introduces potential biases, and the small, predominantly white sample size limits applicability to broader populations. Additionally, the study’s cross-sectional design only identifies statistical correlations without establishing causal relationships between motivational factors and exercise.
Despite these limitations, the findings offer valuable insights into what encourages students to use exercise for stress relief, information that can be utilized to promote this healthy behavior among other students. Co-author Vinayak K. Nahar, MD, Ph.D., emphasized the importance of accessing both internal and external sources of inspiration and resilience for sustainable positive change.
References
Warburton, D. E., Nicol, C. W., & Bredin, S. S. Health benefits of physical activity: the evidence. Cmaj 174, 801-809 (2006).
Penedo, F. J., & Dahn, J. R. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry 18, 189-193 (2005).
Anderson, E. H., & Shivakumar, G. Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry 4, 27 (2013).
Physical Activity Guidelines for Americans 2nd edition, (2018).
Bauman, A. E. et al. Correlates of physical activity: why are some people physically active and others not? The Lancet 380, 258-271 (2012).
Nahar, V., Wilkerson, A., Stephens, P., Kim, R., & Sharma, M. Using the Multitheory Model to Predict Initiation and Sustenance of Physical Activity Behavior Among Osteopathic Medical Students. The Journal of the American Osteopathic Association 119, 479-487 (2019).
Brennan, J. Study finds changes in mindset key to helping college students exercise more (2019).