Many people approach exercise as a way to lose weight but there are many more benefits to exercise than just weight management.

When you look at exercise holistically there are three distinct categories where exercise provides benefits way beyond weight loss. Here are three areas where exercise makes a big impact.

Wellbeing and mental health

Living with diabetes can be stressful and exhausting at times. But did you know exercise can increase your energy and boost your mood? Recent research has provided evidence of just how beneficial exercise is for improving your mental wellbeing. In some cases, the power of exercise has been shown to be just as effective as medication, and sometimes more so. The best part? Even a single bout of exercise can boost your mood and mental health.

The benefits

• Increased energy
• Increased self-esteem
• Improved mood
• Reduction of anxiety and depression
• Stress relief – this is important because stress hormones can significantly increase blood glucose levels and blood pressure.

Tips:

• Look out for group exercise programs, involving a social component to your exercise can make it more enjoyable, improve your self-esteem, and make it less daunting.
• Exercise outdoors or listen to your favourite music while exercising.
• Exercise with a friend who makes you laugh or makes you feel good about yourself.

Your heart

Exercise does wonders for your heart. When you exercise your heart adapts to the increased demands placed on it, making it stronger and more efficient.

The benefits

• Improved blood pressure and health of your blood vessels.
• Increased blood flow to the heart and the rest of your body. Efficient blood flow means more oxygen and nutrients can reach your organs.
• Reduces your risk of developing heart-related conditions.
• Can alleviate symptoms associated with cardiac conditions, such as chest pain (angina).
• Increases the muscle size and strength of your heart.

Tips:

• Change the intensity of your aerobic exercise throughout the week – one day you may choose a hilly path to walk up for 5-10 minutes, on another day you could perform a longer brisk walk for 30-60 minutes.
• Break up your activity into smaller, more frequent bouts throughout the week. This can help you build a routine and increase movement in your day.
• Include strength exercises into your exercise routine.
• Where possible take the stairs instead of the lift.
• Alternate between different paces when you’re walking.

Your brain

A lack of physical activity is one of the risk factors associated with developing Alzheimer’s disease. As you age, it is very common for physical activity levels to decrease but if you continue to exercise, your brain will benefit from increased blood flow and a reduction of stress and inflammatory hormones circulating your body. Essentially, you are continually working on your brain’s ability to stimulate your muscles to keep up with the exercise demand.

The benefits:

• Maintains the size of the hippocampus (the part of the brain responsible for your memory and ability to think).
• Increases your heart rate which means increased oxygen and nutrients to the brain.
• Improves sleep which helps keep your brain healthy.
• Promotes neuroplasticity – increasing your brain’s ability to form new nerve connections, and improving its efficiency to perform different tasks.

Tips:

• Try something new. Research has shown that if you can combine exercise with a new skill, you will be beneficially maintaining the size of the hippocampus. Grandchildren can be a great source for improving your brain health because they have numerous games in their memory bank, some of which might be new to you. Trying a new game will not only act as a form of exercise but will involve concentration to ensure you are performing the game or skill correctly.
• Choose an exercise that will make you think. For example, take up dance lessons that involve learning new steps.

Exercise is great for your wellbeing, your heart, and your brain. Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life – while also targeting your blood glucose levels. A win, win