Why Exercise Is Important

Most people are aware that exercise is important. But most aren’t aware of just how important it is. They don’t understand just how fundamental exercise is to the lived experience. Exercise is often seen as an afterthought, which is funny because movement is more primal than thought. We evolved to move before we evolved to think.

Our physiology requires exercise to work optimally.

Anyone who has a dog has seen how important exercise is. If you don’t walk your dog, they become destructive, moody, unhappy and unhealthy. It is just human hubris that makes us think the very same effects don’t happen to us.

Exercise is a physiological need rather than something you take care of after everything else in life. It best fits into Maslow’s Hierarchy of Needs as a physiological need, however, exercise can be seen as something that weaves through all the levels on the hierarchy.

Physiological Needs: At the foundational level, exercise directly addresses physiological needs such as health, vitality, and physical well-being. Engaging in exercise helps fulfil the body’s requirements for movement, energy expenditure, and maintenance of bodily functions.
Safety Needs: Regular exercise contributes to personal safety by enhancing physical fitness, strength, and resilience. It reduces the risk of various health conditions, strengthens bones and muscles, and promotes overall well-being, thereby providing a sense of security and protection against illness and injury.
Esteem Needs: Exercise can boost self-esteem and self-confidence by improving physical appearance, enhancing physical capabilities, and achieving personal fitness goals. Accomplishing milestones in exercise programs, such as lifting heavier weights or running longer distances, fosters feelings of competence and self-worth.
Self-Actualisation: While physical exercise primarily addresses lower-level needs, it can also contribute to self-actualisation by providing opportunities for personal growth, self-expression, and fulfilment. Engaging in challenging workouts, pursuing athletic endeavours, or participating in sports can lead to experiences of flow, mastery, and peak performance, facilitating self-realisation and the fulfilment of one’s potential.

Depending on your background, you may think this is just the ramblings of an exercise zealot but over the next few sections, you will see that exercise is intertwined with so much of what is fundamental to being human. Exercise is one of the very few things you can engage with that has the capacity to improve the quality and quantity of your life.

Exercise And Health

Most people tend to overemphasise the importance of the effects of nutrition on health, and drastically under-emphasise the importance exercise has on health. Nutrition is incredibly important to health, and nutrition forms one of the foundational pillars of health. But for most health-related things, exercise is generally a much more potent intervention (the only real exceptions I can think of right now are nutrition has much more of an effect on LDL-C levels than exercise does, and of course, there are many metabolic, digestive and immune abnormalities that mean certain foods/nutrients can cause ill health for an individual that exercise simply isn’t going to cure).

It is important to realise that exercise has both acute and chronic effects on health. By this, I mean that exercise, independent of improving characteristics of health (such as resting heart rate (RHR), VO2 max, muscle mass, strength etc.), is associated with health improvements. By merely exercising, even if your exercise isn’t all that effectively set up, you are still engaging in a health-promoting endeavour. This is really important to understand, as I know a lot of people are put off exercising because they are afraid they are doing something wrong.

But even by exercising “wrong”, you are still improving your health compared to those who do no exercise.

*This does assume that you are still exercising safely and not exercising in an unsafe manner that could directly lead to immediate or chronic poor health outcomes (e.g. we don’t recommend surfing in shark infested water for your exercise).

Exercise is probably one of the best tools we have available to target a multitude of health outcomes, and to influence various health correlates. While there are specific types of exercise that target specific outcomes more precisely, the reality is that exercise in general is associated with broad, and far-reaching improvements in many different directions, and it is often said that if you could bottle up the benefits of exercise in a pill or elixir, you would have the best drug in the world (and you would be filthy rich as a result).

However, rather than just giving you a broad statement that “exercise is good for all things health”, we can actually get a little bit more specific and granular here. There are different types of exercise (and we will discuss them later on), and it is important to realise that these different types of exercise do have different effects on your health. However, do keep in mind that almost all exercise is going to be beneficial. There are certainly specific training methods that are more or less associated with specific health improvements, but it is almost always better to do some exercise rather than no exercise.

As very broad categories, we can bucket exercise into either “resistance training” or “cardiovascular training”, and both of these have specific effects. There is a lot of overlap between the two, and certain exercise modalities (for example, certain sports) do actually have elements that could be considered “resistance training” and other elements that could be considered “cardiovascular training”. So the categorisation isn’t exactly a neat, distinct delineation. As you get into the sub-categories within each of these broad categories, you can get even more granular with the specific effects they elicit, but we don’t need to go too far down this rabbit hole to build out a better picture of how exercise affects health.

Resistance Training and Health

We will discuss what resistance training is in more depth later on, but for now, you can think of resistance training as exercise that has you contracting your muscles against resistance. This resistance can come in many forms, such as gravity, external weights, bands, other humans, water and many other forms, but the basic premise is that you are contracting your muscles against some form of resistance.

Most people are familiar with resistance training to some degree, and most people are aware that people go to a gym to perform resistance training. Most people generally do this to improve their muscle mass and/or strength. Now, you may think of these outcomes as purely performance or body-composition related, but higher levels of muscle mass and strength are strongly correlated with longevity and health in general.

Having larger and stronger muscles are important for longevity, as they allow you to have higher levels of functional ability throughout your life, and serve as a reserve as you age. If you want to be able to move around independently in your old age, then you want to have higher levels of muscle and strength in your youth, and then try to maintain that as you age.

Contracting your muscles and having larger muscles also tends to improve your overall metabolic health and metabolism (if you have read our diet set up article, you will remember that lean mass is the thing most tightly correlated with metabolic rate). Resistance training is associated with better metabolic health, which given the current poor metabolic health epidemic (high levels of obesity and diabetes) is increasingly important.

Resistance training is also associated with improvements in bone health, which is especially important for ageing individuals, and even more so women who are postmenopausal and have an increased risk of bone-related issues (such as osteoporosis). Building strong bones in your younger years is vital for healthy ageing, but even if you are older or have been diagnosed with poor bone health, exercise continues to be of benefit!

While usually associated with cardiovascular training, resistance training is actually also associated with improvements in heart health. While blood pressure does tend to increase during resistance training, there is a reduction/normalisation of blood pressure in everyday life in those individuals who resistance train (i.e. resistance training transiently raises it, but chronically reduces/normalises it). Resistance training is also associated with improvements in many heart metrics that are associated with better overall cardiovascular health outcomes (and the fact that it also improves metabolic health, leads to quite impressive reductions in cardiovascular health issues). There are some subtle effects on blood lipids, but these aren’t really worth writing home about.

There are other effects of resistance training on health, but there is quite a bit of overlap with exercise in general and for specific health conditions, so we will cover them in a moment.

Now, while resistance training is quite effective for improving your health, it may not be sufficient to improve your health beyond a certain point. You may need to add in some additional training, especially cardiovascular training, if you desire to be in your best health.

the health benefits of resistance training

Cardiovascular Training and Health

Cardiovascular, or probably more accurately, cardio-respiratory-metabolic training is training that challenges the cardiovascular, respiratory and metabolic systems. You could argue that resistance training is just a subcategory of cardiovascular training (as it also challenges these systems), but it is usually much easier to simply categorise exercise into resistance training and “cardio” training. In general, when people think of cardio training, they are thinking about training that generally involves some form of locomotion (i.e. running, hiking, cycling, swimming, etc), however, you can pretty much do any kind of movement for cardiovascular training (such a martial arts, sports, playground games etc.), depending on the specific adaptations you want to elicit.

Cardio training is quite broad, and much like resistance training, it can actually be broken down into further subcategories. We will discuss things further in other articles, but for now, we can just look at the broader effects of cardio training on health.

As you would imagine based on the fact that it can be called “cardio-respiratory-metabolic training”, this kind of training is associated with improvements in the cardiovascular system, the respiratory system and the metabolic system. As a result, this kind of training is also associated with improvements in the overall health and function of these systems.

Cardio training is associated with improvements in lung function, and reductions in the incidences of respiratory illnesses. Oxygen uptake and utilisation are generally much better in individuals who engage in cardio training.

Cardio training is associated with improvements in heart endurance and strength, resting heart rate, the vascular system and blood pressure more broadly. All of which are associated with reductions in cardiovascular disease risk, and improved prognosis in those who do develop cardiovascular disease. There are some mild effects of cardio exercise on blood lipids, but much like resistance training, this is one area you aren’t going to see massive improvements with exercise.

As with resistance training, cardio training is also associated with improved metabolic health. This is both in a broad sense, and also in specific metabolic parameters, that can be improved with specific cardio training protocols (such as metabolic flexibility, lactate related metrics and buffering capacity, among other things).

Cardio training is also associated with improvements in functional capacity, endurance and exercise tolerance, along with improvements in overall recovery capacity. This means the fitter you are, the more training you can actually engage with, and thus get more improvements in the various markers of health. It also means the fitter you are, the easier your daily life will be, as you will have increased function and ability. This is naturally enough, vitally important as you age (nobody wants to become a prisoner in their own home as they age because they can’t even go for a walk) but it is still important for every age (nobody wants to get severely winded walking up the stairs or not being fit enough to go for a walk).

Much like with resistance training, there is quite a bit of overlap with the health effects of cardio training and exercise in general, and for specific health conditions. So we will cover them in a moment. For most people, it is likely going to require some degree of resistance training and cardio training to really optimise health. This is important to keep this in mind when you go about designing your own training program.

health benefits of cardiovascular training

Exercise and Health More Broadly

Exercise more broadly is associated with improvements in many health-related outcomes, and has effects on many specific health conditions. A recounting of every single effect exercise has on every specific health condition is beyond the scope of this article, but we can cover things in broad strokes here.

Exercise and Metabolic Health and Disease

Exercise is associated with broad improvements in metabolic health generally, and it is also associated with improvements in many metabolic diseases. It likely isn’t going to do much for some metabolic diseases like inherited errors in metabolism, but exercise can help with various other metabolic diseases.

Exercise is associated with both acute effects (i.e. effects from actually performing the exercise) and chronic effects (i.e. effects from the adaptations that occur or the cumulation of the transient effects), and both play a role in its effects on metabolic health. Exercise generally leads to improvements in insulin sensitivity and improvements in blood sugar control. Exercise is also associated with better weight management, lower levels of body fat, higher levels of muscle mass, along with a higher metabolic rate (i.e. you burn more calories at rest).

As a result, exercise is generally associated with lower incidence of type 2 diabetes, and better diabetes management in both type 1 and type 2 diabetes. Exercise also reduces the risk of developing obesity and metabolic syndrome. Exercise also seems to be associated with reduced risk for non-alcoholic fatty liver disease (NAFLD), and can also help prevent the progression of NAFLD to more severe liver conditions such as non-alcoholic steatohepatitis (NASH) and cirrhosis. Exercise also seems to help with the metabolic components of polycystic ovary syndrome (PCOS).

Musculoskeletal Health and Disease

Exercise is associated with improvements in overall musculoskeletal health, a reduced risk of developing musculoskeletal related issues and diseases, along with improvements in individuals who are already dealing with musculoskeletal issues.

Exercise is associated with stronger muscles, tendons, ligaments, and bones. Exercise, particularly resistance training and weight-bearing activities, strengthens muscles and improves muscle endurance. Strong muscles support joint stability, mobility, and functional capacity, reducing the risk of musculoskeletal injuries and conditions such as osteoporosis and sarcopenia.

Weight-bearing exercise, such as walking, running, and strength training, also help build and maintain bone density, reducing the risk of osteoporosis and osteopenia. Bone-strengthening activities promote bone remodelling and stimulate the production of new bone tissue, enhancing bone strength and resilience against fractures. Exercise reduces the risk of osteoporosis and fractures, and is generally associated with improved bone strength and integrity.

Exercise helps maintain joint mobility, flexibility, and range of motion, which are essential for joint health and function. Most exercise is associated with a reduced risk of osteoarthritis and other joint-related issues (although some, more extreme exercise may increase your risk for joint issues, and there is naturally always some risk of acute injury through falling, trauma, etc.). Exercise strengthens ligaments and tendons, and all the connective tissues that support and stabilise joints. Exercise, especially progressive resistance training, promotes collagen synthesis and improves the structural integrity of ligaments and tendons, reducing the risk of strains, sprains, and tendon injuries.

If you do get injured, you will be happy to know that exercise can help alleviate musculoskeletal pain and discomfort by improving muscle strength, flexibility, circulation, and reducing inflammation. Exercise-based rehabilitation programs are commonly used to manage chronic musculoskeletal conditions such as low back pain, osteoarthritis, and even fibromyalgia.

Exercise is also associated with better balance and better overall robustness. As a result, exercise can help reduce the risk of falls and fall-related injuries, particularly in older adults. Improving balance, coordination, and proprioception enhances stability and confidence during daily activities, reducing the likelihood of fractures and other musculoskeletal injuries. But even if a fall does occur, because exercise is associated with improved overall robustness, any damage is generally reduced and recovery is quicker.

Cardiovascular Health and Disease

Exercise is also associated with reduced risk for cardiovascular disease. Regular exercise strengthens the heart muscle, making it more efficient at pumping blood throughout the body. This leads to a lower resting heart rate and improved overall cardiovascular function. Exercise can help lower high blood pressure, a major risk factor for cardiovascular disease. It does so by promoting better blood vessel health, reducing arterial stiffness, and improving the responsiveness of blood vessels to changes in blood flow. Regular exercise improves blood circulation throughout the body, including to the heart and peripheral tissues. Improved circulation enhances oxygen and nutrient delivery to cells and supports overall cardiovascular function.

Exercise is also associated with a reduction in inflammation, which can help reduce the risk of cardiovascular disease. Exercise is also associated with better weight management, which also reduces the risk of heart disease. Exercise also enhances cardiorespiratory fitness, which is the ability of the heart, lungs, and muscles to efficiently use oxygen during physical activity and everyday life. Higher levels of cardiorespiratory fitness are associated with a lower risk of cardiovascular disease and all-cause mortality.

Ultimately, individuals who engage in regular exercise have a lower risk of developing heart disease, including coronary artery disease, heart attack, heart failure, and stroke. There does seem to be a dose-response relationship here, meaning that higher levels of exercise are generally associated with greater reductions in cardiovascular disease risk. Exercise is also associated with improvements in cardiovascular health, beyond just reducing your risk for cardiovascular disease. Better cardiovascular health is associated with many, many benefits, ranging from a better ability to interact with the world around you, all the way to better erections and sex life.

Respiratory Health and Disease

Exercise is also associated with improvements in overall respiratory health, and a reduction in respiratory disease incidence and severity. Exercise strengthens the muscles involved in breathing and improves lung capacity and efficiency. Exercise, especially aerobic exercise, enhances the ability of the lungs to take in oxygen and expel carbon dioxide, leading to better respiratory function. Exercise helps maintain lung elasticity and compliance, which are essential for optimal lung function. Adequate lung elasticity allows for efficient gas exchange and prevents the development of restrictive lung diseases. Exercise also increases the efficiency of oxygen delivery to tissues and organs, which is important for overall health and function.

Regular exercise has been shown to enhance the immune system, making individuals less susceptible to respiratory infections such as the common cold, flu and pneumonia. Regular exercise is also associated with a lower risk of developing respiratory diseases such as asthma, chronic obstructive pulmonary disease (COPD), and respiratory infections.

Exercise can also help reduce the symptoms of respiratory conditions such as COPD, asthma, bronchitis and even cystic fibrosis. Exercise-based rehabilitation programs are very commonly used to manage chronic respiratory conditions. Aerobic exercise, strength training, and breathing exercises can improve symptoms, functional capacity, and quality of life in individuals with respiratory diseases. Exercise can help alleviate many respiratory symptoms including dyspnea, cough, and chest tightness in individuals with respiratory conditions. Regular exercise improves respiratory endurance, reduces respiratory muscle fatigue, and enhances overall respiratory function, leading to better symptom management for many individuals dealing with respiratory conditions.

Immune System Health and Disease

Regular physical exercise can also boost your immune system and help your body fight off infections and diseases. Regular exercise has been shown to enhance immune function by increasing the circulation of white blood cells, antibodies, and other immune cells in the body. This can improve the body’s ability to defend against infections caused by viruses, bacteria, and other pathogens.

Exercise enhances immune surveillance, which is the body’s ability to detect and respond to abnormal or infected cells. This can help identify and eliminate potentially harmful cells before they develop into infections or diseases. Along with this, it can also enhance the response to vaccination, leading to a more robust immune-strengthening effect of some vaccines.

As previously mentioned, exercise promotes better blood circulation. This allows immune cells to move more freely throughout the body and reach sites of infection or inflammation more efficiently. Also previously mentioned, exercise is associated with reduced inflammation. Chronic inflammation is linked to various diseases and conditions, including autoimmune disorders, cardiovascular diseases, and certain cancers. Exercise has anti-inflammatory effects and can help reduce chronic inflammation, promoting overall immune health.

Exercise is also associated with better stress management. Chronic stress can weaken the immune system and increase susceptibility to illness and regular exercise helps reduce stress levels, which in turn supports a healthy immune response. Similarly, exercise improves sleep quality and duration, and adequate sleep is essential for a healthy immune system. Poor sleep can weaken immune function and increase the risk of infections and other immune-related issues.

Cancer

As exercise has immune-boosting effects, exercise can help strengthen the body’s defence against cancer. Regular exercise is associated with improved overall immune function, which may contribute to a lower risk of cancer development and progression.

Regular exercise has been consistently associated with a lower risk of developing various types of cancer. Exercise helps maintain a healthy body weight, reduces inflammation, improves insulin sensitivity, enhances immune function and generally improves health, all of which contribute to cancer prevention.

Exercise also seems to help individuals who are already diagnosed with cancer. Engaging in regular exercise has been shown to improve treatment outcomes and overall prognosis for cancer patients. Exercise can also help reduce the side effects of cancer treatments (chemotherapy, radiation therapy, hormone therapy etc.), including fatigue, nausea, pain, and depression. It can also enhance quality of life and functional capacity during and after cancer treatment. Having a large muscle reserve (i.e. more muscle mass) in cancer treatment is preferential, as sarcopenia (muscle wasting) can be an issue.

There is some evidence to suggest that regular exercise may reduce the risk of cancer recurrence and improve survival rates among cancer survivors. Exercise may help modulate hormonal and inflammatory pathways that influence cancer growth and progression, improve immune function, as well as enhance the body’s ability to repair DNA damage and prevent the development of new cancerous cells.

Regular exercise also improves physical fitness, muscle strength, flexibility, and overall functional capacity, which are important for cancer patients and survivors to cope with the many challenges of cancer and its treatments. Exercise generally makes people feel higher levels of autonomy and agency, which can often be significantly reduced in individuals dealing with cancer. Exercise also has mood-enhancing effects and can reduce symptoms of anxiety and depression commonly experienced by individuals affected by cancer.

Hormonal Health and Fertility

Exercise is associated with a more favourable hormonal profile, better hormonal health in general, and improved fertility. Exercise is associated with better hormonal balance in both men and women, and is associated with reduced risk for hormonal imbalance and hormone related issues. In individuals with hormone related issues, disruptions or imbalances, exercise seems to be associated with improvements. Of course, this is a very broad category and there are many, many hormones we could discuss, and as such, discussing this is beyond the scope of this article. However, in general, exercise does seem to be beneficial from a hormonal perspective.

Exercise is associated with improved fertility. This is likely due to a number of factors, notably the improved hormonal balance, however, there does seem to be an improvement in fertility between healthy individuals who do exercise compared to those who don’t. This may also be due to increased libido and sexual health as a result of exercise. Exercise does seem to be associated with higher libido and sexual desire, and due to the improvements in cardiovascular health, there seem to be improvements in erection quantity and quality, along with improvements in sexual satisfaction and frequency of orgasm. Women who exercise also seem to have “easier” pregnancies (not that pregnancy is ever actually “easy”) and fewer complications. Exercise also tends to result in better egg and sperm quality, which may make conception easier.

Cognitive Health

Exercise is associated with better cognitive health. It is associated with improved brain function, memory, and thinking skills. Exercise improves blood circulation and as such, circulation to the brain is usually better in individuals who exercise. This means better delivery of oxygen and nutrients essential for optimal cognitive function.

Exercise promotes the growth of new neurons (neurogenesis) and enhances synaptic plasticity, the ability of neurons to form new connections. These processes are crucial for learning, memory, and overall brain health. Regular exercise is also associated with structural changes in the brain, including increased grey matter volume in regions involved in memory and executive function. Exercise also enhances functional connectivity within brain networks, improving cognitive processing and efficiency.

Individuals who exercise seem to have improved executive function, which includes skills such as attention, planning, decision-making, and problem-solving. These cognitive abilities are important for everyday tasks and maintaining independence as we age.

As exercise tends to improve sleep quality and duration, this tends to result in better cognitive function and memory consolidation. Adequate sleep supports cognitive performance and reduces the risk of cognitive impairment. Exercise is also associated with improved stress management, which in turn is associated with improved cognitive function. Most people would probably agree that their brain is firing on all cylinders when they are well rested and stress is low.

The effects of exercise on cognition are both transient and chronic. Most people tend to notice that they do their best thinking when they are moving. Doing some light activity, such as walking tends to result in optimal cognitive performance.

Exercise also has neuroprotective effects, meaning it helps protect neurons from damage and degeneration. This can reduce the risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. Regular exercise may help delay age-related cognitive decline and reduce the risk of developing dementia later in life. Engaging in exercise throughout the lifespan can build cognitive reserve (much like the muscle reserve we discussed previously), which may provide a buffer against cognitive decline associated with ageing. Exercise also seems to reduce, delay and sometimes reverse the progression of further cognitive decline in individuals who are already dealing with cognitive decline.

Mental Health

Exercise is also fairly robustly associated with improved mood and better mental health. Exercise is associated with reduced symptoms of depression and anxiety and improvements in overall mental well-being.

As exercise is associated with better stress management, exercise can lead to better mental health and reduced feelings of anxiety. Exercise has anxiolytic (anxiety reducing) effects and can help reduce symptoms of anxiety disorders. Exercise can also provide a distraction from anxious thoughts, increase feelings of control and mastery, and ultimately promote relaxation.

Regular exercise improves sleep quality and duration, which are essential for mental health and well-being. Adequate sleep supports cognitive function, emotional regulation, and stress management, reducing the risk of mental health issues such as depression and anxiety. Exercise is associated with reduced symptoms of depression and improved mood. Exercise can also promote neurogenesis (the growth of new neurons) and reduce inflammation, which are thought to play a role in depression.

Regular exercise can improve self-esteem and body image, particularly when individuals achieve their fitness goals or experience improvements in physical fitness and appearance. Enhanced self-esteem and body image contribute to overall mental well-being and resilience against mental health issues. Many people develop their overall confidence through exercise. By proving to themselves that they can become better and can actively play a role in shaping their own destiny, people are able to develop better confidence, self esteem and a sense of agency and control over their life.

Exercise also tends to offer an opportunity to improve social and emotional well being. Exercising is often done in a communal setting, and as such, it allows for more social interaction and engagement with a community. This reduces the likelihood of social isolation and reduced mental health.

It’s not just anxiety and depression that exercise helps with, and it is useful for many mental health issues. Exercise seems to be beneficial for individuals with post traumatic stress disorder (PTSD) by reducing symptoms such as hyperarousal, anxiety, and intrusive thoughts. Exercise is also often an important component of addiction recovery as it can reduce cravings, improve mood, and provide a healthy alternative to substance use. Exercise can also help individuals cope with stress and negative emotions without resorting to substance use.

Exercise and Quantity of Life

Ok, so exercise seems to be associated with health benefits in multiple areas, but does it actually improve your lifespan? Are you getting more years of life if you engage in exercise?

Well, the answer seems to be yes, exercise does increase your lifespan and reduce your risk of dying from all causes. The magnitude of effect (i.e. how much extra time you get) is hard to perfectly quantify, but appears to be somewhere in the range of 0.4 to 6.9 years. There are many confounding factors, and most of the studies in this area don’t take account of differences in the actual results of exercise. What I mean by this is that there seems to actually be 3 groups we should be looking at when we try to answer this question (we could actually get more granular with this, but bear with me).

There is the no (or very low) exercise group, the group who exercises but isn’t consistently improving fitness metrics (i.e. muscle mass, strength, VO2 max, RHR etc.), and the group who exercises and is consistently improving their fitness metrics.

The third group is likely getting more benefits than the other 2 groups, so it certainly does make sense to try and optimise your exercise methods so that you are actually seeing consistent improvements. However, it is also encouraging that even in the individuals who exercise without seeing significant improvements in their fitness metrics consistently, there still seems to be a benefit to exercising and an increase in lifespan.

Exercise is associated with a number of key benefits, and depending on the type of exercise you do, the methods you use, and the quantity and quality of the exercise you perform, you can really work to optimise each benefit.

Health Benefit	Description
Improved Cardiovascular Health	Exercise strengthens the heart muscle, improves blood circulation, lowers blood pressure, and potentially slightly improves lipid profiles—all of which promote cardiovascular health and reduce the risk of heart disease and related complications that can lead to premature death.
Better Weight Management	Exercise helps with weight loss or weight maintenance by burning calories and increasing metabolic rate. Maintaining a healthy weight reduces the risk of obesity-related conditions such as heart disease, type 2 diabetes, and certain cancers, which can impact life expectancy.
Enhanced Immune Function	Regular exercise boosts immune function, reducing the risk of infections and chronic diseases that can compromise health and shorten lifespan. A stronger immune system supports overall health and resilience against illness and disease.
Increased Bone and Muscle Strength	Exercise helps maintain bone density and muscle mass, reducing the risk of osteoporosis, sarcopenia, and frailty associated with ageing. Strong bones and muscles support mobility, independence, and overall functional capacity, which can extend lifespan and improve quality of life.
Enhanced Cognitive Function	Regular physical activity is associated with better cognitive function and a reduced risk of cognitive decline and dementia in older adults. Preserving cognitive health supports independence and quality of life in later years, contributing to overall longevity.
Improved Mental Health	Exercise has mood-enhancing effects and reduces the risk of depression, anxiety, and stress-related disorders, which can negatively impact both physical and mental health. Better mental health contributes to overall well-being and may promote longevity.
Improved Balance and Coordination	This is particularly important for older adults as it can reduce the risk of falls and injuries.

Considering these benefits and then looking at the top 10 causes of death for most people, you can get a better idea of why exercise is so effective for increasing lifespan.

Disease/Disorder Category	Percent	Impact of Exercise on Disease Burden	Prevention by Exercise
Cardiovascular diseases	31.59	Strongly positive	Strongly yes (significant reduction in risk factors)
Neoplasms	16.43	Positive (may help lower risk of certain cancers)	Yes (for some types, e.g., breast and colon cancer)
Chronic respiratory diseases	6.97	Positive (improves lung function)	Yes (especially for COPD and asthma)
Respiratory infections and tuberculosis	6.85	Positive (improves immune function)	Potential (stronger immune system may prevent onset)
Neurological disorders	5.84	Positive (improves brain health)	Yes (reduces risk of dementia and depression)
Diabetes and kidney diseases	4.55	Strongly positive	Strongly yes (key in prevention and management)
Digestive diseases	4.11	Positive (aids in weight management, helps reduce abdominal pain, and stimulates bowel movements)	Yes (reduces obesity-related risks and improves general digestive health)
Maternal and neonatal disorders	4.00	Positive (improves maternal health)	Yes (reduces risk of complications)
Unintentional injuries	3.23	No direct impact	No (but fitness can improve resilience)
Enteric infections	3.31	Indirect (improves overall health)	Limited (hygiene and sanitation are key)
Self harm and violence	2.32	Positive (mental health benefits)	Indirectly (by reducing risk factors)
Transport injuries	2.30	No direct impact	No (unrelated to exercise)
Sexually transmitted infections	1.88	No direct impact	No (safe practices are key)
Other infectious diseases	1.57	Positive (improves immune function)	Potential (stronger immune system may prevent onset)
Tropical diseases and malaria	1.37	No direct impact	No (prevention through vector control)
Musculoskeletal disorders	0.22	Strongly positive	Yes (strengthens musculoskeletal system)
Other non-communicable	2.22	Varies (generally positive)	Varies (depends on the condition)
Substance abuse	0.58	Positive (can help in recovery)	Indirectly (by providing healthy coping mechanisms)
Nutritional deficiencies	0.52	Positive (can promote healthier lifestyle)	Yes (through healthier lifestyle choices)
Skin diseases	0.18	Indirect (better overall health)	Limited (depends on the type of skin condition)

*Note: This is a very crude assessment of the effects of exercise on these different conditions, and is really just meant to illustrate the areas that exercise has some sort of potential benefit. By no means should this be viewed as saying exercise can completely prevent or be used to treat these various issues.

The vast majority of these different things that kill humans are positively impacted by exercise. If exercise did nothing else except for its benefits in reducing cardiovascular disease and if everyone exercised to the minimum requirements, we would see a robust increase in lifespan and the number of people living longer, and living a higher quality life. The number of lives affected by diseases that can be improved by exercise is astounding.

Exercise is fairly robustly and consistently associated with a reduced risk of many chronic diseases, a reduced risk of premature death, and a reduction in all-cause mortality. There seems to be a dose-response relationship here too, meaning more exercise is generally better (although this isn’t perfectly linear, and there may be a point where doing more is actually detracting from your life).

But wait, there’s more!

Exercise and Quality of Life

Most people don’t want to just live longer if it means they simply live a long time with a low quality of life. Luckily for us, exercise is not only associated with a longer lifespan, it is also associated with a higher quality of life.

Exercise enhances strength and endurance, while also promoting better joint health and flexibility. It also improves bone density, and overall, makes you more robust and resilient. Exercise also improves your ability to move and interact with the world around you. As a result, exercise leads to a drastic improvement in your overall function and ability to enjoy life. Want to go for a hike up the mountains? Easily pick up your kids? Enjoy a swim in the ocean? Exercise allows you to not only do these things, but it allows you to do them much more easily and enjoyably.

Exercise also reduces your risk of experiencing pain and injury, thus allowing you to continue enjoying the activities you love to do. Exercise also plays a key role in pain management and getting you back to full function if you do pick up an injury or experience some form of disease or illness.

Exercise also results in more optimal health more broadly, along with increased energy levels. Combined with the mood-boosting effects of exercise, exercise facilitates you living life more vigorously. Exercise also results in a more positive attitude and outlook, which combined with increased energy and cognition likely results in better life circumstances and satisfaction.

Due to the positive effects exercise has on self-image, self-confidence, self-discipline and the improved goal setting and organisational skills you develop from exercise, individuals who exercise generally have better job performance and compensation. This likely results in higher socio-economic status and mobility. Healthcare costs are also likely lower for individuals who engage in exercise. Fitter individuals tend to have lower healthcare costs due to reduced risk of chronic diseases and better overall health. Lower healthcare costs can translate into more disposable income or lower financial stress, along with less time off from work, which may indirectly contribute to higher overall earnings.

Exercise is associated with better stress management and resilience, so even if life isn’t going perfectly, you are better equipped to handle the stress. Most people would agree that having a lower stress level would improve their quality of life. Exercise is also associated with better social connections and emotional well-being, which are also associated with improved quality of life. Exercise also tends to improve sleep quality and quantity, which is also associated with improved quality of life.

Overall, exercise is associated with improved quality of life. So by exercising, you are not only improving your lifespan, you are also improving the quality of your life. The years with a high quality of life are often called your “healthspan”. Most people are actually more concerned with improving their healthspan (i.e. the life in their years, rather than the years in their life), however, exercise seems to be quite effective at improving both.

In fact, exercise is probably the most effective tool we have at our disposal to improve healthspan. While modern medicine has been phenomenal at improving our lifespan, exercise (along with diet, sleep and stress management) is what improves our healthspan (although obviously modern medicine does also play a role here too).

Health In The Non-Exercising Individual

Now, you may be thinking that not exercising is just the “control” option, the middle ground where you just don’t get these positive effects and there aren’t any negative effects associated with it. However, this is flawed thinking.

The control group is following the bare minimum exercise guidelines (which we discuss elsewhere), and doing beyond that is where you start to see potential further benefits. Doing no exercise is associated with reductions in health, rather than just no benefits. To put this another way, by not exercising, you are accepting the negative health consequences. There is no opt-out option, where you can not exercise and not see negative effects. The “opt-out” option is to do the bare minimum exercise.

If we put this in another context, with the diet, you have the option of not eating, eating the standard diet and eating an optimised diet. Most people choose to eat the standard diet, and while there are still negatives associated with this, the “not eating diet” would see much more severe and much quicker consequences as a result. You are also guaranteed to see the health effects of not eating. This same thinking can be applied to stress management and sleep, and in those contexts, most people would also agree that doing no stress management or not sleeping is likely going to result in issues, and doing at least the bare minimum with these is important for health.

Unfortunately, most people see exercise as an optional thing that would be nice to do, rather than something that is actually essential. Most people only realise how essential exercise is when they are confronted with the effects of the lack of exercise, and there are many of these ill effects.

Not exercising is associated with:

Lower quality of life.
Lower life expectancy.
Increased risk of cardiovascular disease.
Increased risk of metabolic disease.
Increased risk of obesity.
Increased risk of developing metabolic syndrome.
Increased risk of cancer.
Increased risk of poorer immune function, and increased risk of more frequent infections and illnesses.
Increased risk of poor mental health, including increased risk for anxiety and depression.
Reduced cognitive health, and increased risk for developing dementia and Alzheimer’s disease.
Poorer hormonal health.
Poorer fertility and sexual satisfaction.
Poorer sleep quality.
Poorer stress resilience and stress management.
Increased risk for muscle weakness, low fitness and endurance, and reduced flexibility and mobility.
Increased risk for bone-related weakness and issues.
Increased risk for developing chronic pain.
Increased risk of falls, functional impairment and dependency in old age.
Higher health care costs over time.

By not exercising, you are implicitly accepting all of these. Now, you may not actually have to deal with all of these, or any of them, and there are countless stories of people living to ripe old age without exercise. However, it is just hubris to engage in a weird health-related Pascal’s wager about whether or not you would benefit from engaging in exercise, when the vast majority of people will see not just some benefits from exercising, but they will see significant benefits.

Just because a lack of exercise is normalised, doesn’t mean it is actually normal and it certainly doesn’t mean it is optimal.

Pascal’s Exercise Wager

Choice	Outcome If Health Benefits Are Real	*Outcome If Health Benefits Are NOT* Real**
Exercise Regularly	Significant health benefits. Longer, healthier, happier life.	Possible time/effort “lost,” but potential for other non-health-related benefits (e.g., social interactions, improved discipline).
Do Not Exercise	Higher risk of chronic diseases, poorer mental health, shorter lifespan and overall reduced vitality.	No direct loss, but also no chance of gaining the potential additional life benefits that exercise might offer.

It doesn’t make sense to choose the “no exercise” choice. The only potential benefit you get from this choice is having more time on a week to week basis. However, this is a false benefit. In reality, you are generally getting either the same time or potentially less time. You are basically just front loading the time, by stealing it from the backend. While the exercising individual may be spending the time each week, they are rewarded with more time at the end of their life, and more ability to enjoy that time too. Exercising individual’s also tend to have more energy, so they get to actually enjoy the time they have more fully (due to not being tired). So, don’t fall for the false economy of thinking you get more time by not exercising. You generally don’t.

Exercise and Nutrition

Exercise and nutrition are the two areas that you have the most control over with regard to your overall lifestyle. You very often can’t control your stress burden (although you can do stuff to improve your stress management) and sleep can be affected by so many things that are outside of your control (although you can actually do quite a lot to improve sleep). However, most people have control over what they eat and how they exercise (although there are obviously barriers to both good nutrition and exercise). Much like how sleep and stress are intrinsically interlinked, so too are exercise and nutrition. Understanding how these interlink is important for building a comprehensive understanding of all things health and fitness. But to explore this a bit more, I am going to assume you already have a fairly comprehensive understanding of nutrition, and if you don’t then you should read our article on how to set up the diet optimally. With that in mind, let’s discuss how exercise and nutrition are intertwined.

How Exercise Affects The Diet

Exercise affects the diet in a number of ways, and some of these are obvious, while others are less obvious. Understanding how your exercise habits affect your diet is important, and it allows you to further refine your dietary practices and really tailor the diet to your needs.

Exercise increases energy expenditure, meaning your body burns more calories, and as a result, exercise influences the calorie balance equation. With increased energy expenditure, to maintain your weight, you will need to consume more calories. If you instead want to lose weight, you can forgo consuming more calories, and this will tip you into a calorie deficit. However, the trade off is that you will have less fuel for your workouts (we will discuss this more in a moment). The fact that moving more (exercising) leads to more calories being burned and thus a higher calorie requirement is pretty obvious. However, exercising more potentially also changes how you need to make up those calories (i.e. it influences what you need to eat).

Exercise can influence your macronutrient requirements, with different types and intensities of exercise requiring varying amounts of protein, carbohydrates and fats for optimal performance and recovery. For example, endurance athletes may need higher carbohydrate intake to fuel prolonged exercise sessions, while strength athletes may need higher protein intake to support muscle repair and growth. Some of this is just a function of increased caloric needs, while some of it is a function of changing physiologic needs (i.e. engaging in glycogen depleting exercise likely means you have an increased need for carbohydrates in the diet if you want to perform optimally, and engaging in exercise, especially resistance training, likely leads to an increased need for protein to fuel muscle building and recovery).

But beyond the macronutrient changes, exercise can increase the body’s demand for certain micronutrients. It is pretty intuitive that if certain micronutrients are needed for certain chemical reactions in the body, increasing the rate of those chemical reactions by exercising likely leads to an increased need for certain micronutrients (both by virtue of the exercise itself requiring more nutrients and the increased calorie intake required to support that energy expenditure also requires more nutrients to process). Similarly, exercise increases fluid and electrolyte loss through sweat, leading to increased hydration and electrolyte needs. Staying properly hydrated is essential for optimal health, along with optimal exercise performance and recovery. This increased need for nutrients is often forgotten in discussions of fuelling exercise, and it should be stressed that exercising individuals should prioritise a nutrient-dense diet if optimal performance is the goal (i.e. while some degree of poorer quality food choices can be used to ensure sufficient calorie intake, this has to be balanced by a generally nutrient-dense diet).

Exercise may also have effects on nutrient timing. For example, consuming carbohydrates and protein before and after exercise can really help to optimise energy levels, muscle glycogen stores, and muscle repair and growth. For some people, eating too close to exercise can lead to digestive issues, eating too far away from exercise initiation can lead to lethargy and eating too long after exercise can lead to a feeling of being very depleted. As such, exercise, and the timing of exercise, can affect how the diet needs to be set up and how food needs to be distributed across the day.

Exercise does have the ability to rather profoundly influence an individual’s metabolism. This is most obvious in its effects on energy expenditure, but it does affect metabolism in a number of other ways. Exercise can lead to muscle building, which in turn increases your basal metabolic rate (BMR), which means your daily calorie intake at baseline is going to be higher. Exercise also tends to improve metabolic flexibility, which is the ability of the body to efficiently switch between different energy substrates (i.e. carbohydrates and fats) based on the metabolic demands being placed on the body, and the availability of the substrates. Exercise also helps increase insulin sensitivity, and the ability to get nutrients into the cells. Exercise also tends to improve mitochondrial number and the efficiency of these mitochondria. As such, exercise rather profoundly improves your metabolism, making it easier to get nutrients into the cell and efficiently convert them into energy.

This can be a bit abstract, but the metaphor I always use is that of a hybrid car. The body is much like a hybrid car which can switch between using electricity (carbohydrates) and petroleum (fats). When you exercise, you improve your ability to use either fuel efficiently, and you also improve your ability to switch between the two fuels. This means you have more energy throughout the day, and you can effortlessly switch between fuels depending on the tasks you face during the day. Whereas the non-exercising individual is subject to only really being able to use one fuel and they don’t even do that very efficiently. As soon as that fuel runs low, they need to get to a fuelling station ASAP. This is analogous to how people who are metabolically unhealthy get rather extreme hunger and cravings, especially for carbohydrates, despite actually having a lot of energy stored on their bodies in the form of fat. They just aren’t easily able to access this stored energy as they are not metabolically flexible.

It can also be helpful to think of exercise as the regulator that dictates how the food you eat is used. While this isn’t a perfect metaphor, it is still important to understand that exercise does play a role in dictating how the food you eat is utilised. This is because exercise can powerfully influence both AMPK and MTOR signalling. AMPK signalling can be thought of as “go time” signalling, as it is responsible for signalling many processes that serve to break down stored nutrients or use nutrients that are circulating in the bloodstream. MTOR signalling can be thought of as “grow time” signalling, as it is responsible for building things in the body (i.e. protein structures like muscle, but also fat stores). While the diet (energy intake, macronutrient intake, and timing) also powerfully influences both AMPK and MTOR, exercise influences them in an arguably more beneficial way (i.e. it tends to lead to the utilisation of fat stores and the building up of muscle).

Many people use fasting (i.e. not eating) as a method of activating AMPK pathways, in the belief that this will reduce their risk of disease and potentially also extend their lifespan. However, a much better way to get this AMPK signalling is through exercise, as you also get a host of other positive effects from the exercise, and you don’t get the negative effects of not eating (e.g. reduced metabolism, muscle wasting, hormonal dysregulation etc.).

Exercise also improves appetite regulation, which in turn makes sticking to any diet much easier. Better blood glucose control and metabolic flexibility can lead to better appetite control, and reduced cravings for many individuals. However, this can be quite nuanced and many people experience different appetite and hunger effects from exercise. Unfit people can initially see an increase in appetite when they start exercising, usually due to poorer metabolic flexibility. As they exercise, they deplete the more easily utilised glycogen, and they may find it difficult to as easily utilise stored fat, leading to increased hunger and cravings.

However, generally, as people become fitter and more metabolically flexible, this tends to go away. Although some people will still notice different appetite and hunger effects from exercise, and from my experience coaching people, this can actually be quite wildly divergent. I have had clients who had pretty severe hunger suppression after exercise, which made it quite difficult to consume enough calories to support that level of activity.

Conversely, I have had clients who very acutely see hunger increase directly after exercise. To some degree this does depend on the type of exercise being done, and the level of intensity it is being performed at, but there isn’t always a consistent logic to it between individuals (i.e. different people’s hunger/appetite react differently to the same exercise), but it is a little bit more consistent for the same individual (i.e. if you get hungry after exercise, it is more likely that this is the pattern that will occur in the future).

Exercise can also impact the overall dietary behaviour of individuals. Engaging in regular exercise can lead to positive changes in dietary behaviour and food choices. People who exercise regularly generally become more mindful of their dietary habits, eat more nutrient-dense foods and overall, eat in a way that supports their fitness goals and overall health. You have likely experienced this before, where you have trained hard that day, and rather than reaching for the poorer food choices, you choose the healthier option because you want to continue on the positive health streak you have created by exercising.

This is generally positive, but it can be an issue when exercise can’t be performed. In situations like this, poor diet habits can creep in. We see this all the time when we work with athletes who have retired from playing sports. They still have a larger appetite they developed while playing sports, but without the positive influence of exercise, their food selection practices can suffer.

How The Diet Affects Exercise

It is important to also understand that exercise and nutrition affect each other in a bi-directional pattern. So, not only does exercise affect the diet, the diet affects exercise. Exercise affects the calorie balance equation on the calories-out side, and nutrition affects the calorie balance equation on the calories-in side. However, both of these are somewhat dependent on each other. You need to actually consume energy to be able to fuel the energy expenditure. Now, you can use stored fat for the fuel (this is why going into a calorie deficit causes fat loss), but this is just food you have previously eaten and stored as energy. You also burn fewer calories from exercise when you are under-fuelled, as you simply don’t have as much energy to perform the exercise effectively. Which is the next point in how the diet affects exercise, as too little fuel (i.e. low calories) leads to poorer exercise performance. This poorer exercise performance is further compounded by the fact that low energy intake also leads to poorer recovery from exercise and thus you are able to exercise less often.

This is not just a calorie discussion, as the macronutrient composition of the diet also affects exercise. Carbohydrates are the body’s primary source of energy during moderate to high-intensity exercise. Consuming sufficient carbohydrates before exercise ensures adequate glycogen stores in the muscles and liver, which are essential for sustained energy during prolonged or intense workouts. Carbohydrates consumed before exercise can improve endurance, delay fatigue, and enhance performance. You don’t quite get these benefits from consuming fats or protein.

Similarly, protein is essential for muscle repair, growth, and recovery following exercise. Consuming an adequate amount of protein, supports muscle protein synthesis and facilitates muscle repair and adaptation to exercise. With low protein intakes, recovery is impacted and potentially the results you get from exercise are reduced.

Proper hydration is also essential for optimal exercise performance and recovery. Water is involved in numerous physiological processes, including temperature regulation, nutrient transport, and waste removal. Dehydration can reduce exercise performance, increase the risk of heat-related issues, and delay recovery. Electrolytes are also important in the context of proper hydration, as exercising generally leads to sweating which in turn leads to electrolyte loss.

Micronutrient intake is also important for optimal exercise performance, and as such, eating a diet that is low in nutrients is detrimental to performance, especially given the increased micronutrient needs in exercising individuals.

Nutrient timing can also impact exercise performance and recovery. Consuming carbohydrates and protein before and after exercise can help to optimise glycogen replenishment, muscle repair, and adaptation to exercise. Eating large meals, especially ones that are high in fibre, before exercise can also lead to gastrointestinal discomfort for some people. So meal composition and timing can affect exercise performance.

Ultimately, the diet profoundly influences your ability to exercise to your highest capabilities, recover from that exercise, and adapt and get better from that bout of exercise.

Exercise and Sleep

Exercise and sleep are also intimately linked and both affect each other. We explored this a little bit more fully in the foundational sleep article, so I won’t rehash everything here. However, I do want to cover some of the highlights that are important to understand for a fuller picture of how exercise and sleep affect each other.

Exercise and Sleep

Exercise is one of the best things you can do for your sleep, as exercise is consistently associated with improvements in sleep parameters. It tends to improve various sleep parameters, such as reducing the time it takes to get to sleep and improving overall sleep quality. Lifting weights, doing anaerobic training, doing aerobic training, doing sports and pretty much everything in between all seem to have positive effects on sleep parameters. While you can get a bit more granular with exercise type and the exact improvements to sleep you want to elicit, in reality, this isn’t necessary and just exercising in any shape or form does tend to improve sleep (once it is done for sufficient intensity and/or duration). This is both an acute thing (sleep is improved the same day you exercise) and a more chronic thing (the improvements occur over time when you are consistently exercising).

So ultimately, if you want to improve your sleep, exercise is a really good idea. It improves sleep quality, sleep quantity and it also improves sleep latency (the time it takes to get to sleep). However, there are some timing considerations to keep in mind. Exercising too close to bedtime does seem to make it harder to get to sleep for a lot of people. This is because exercise is generally something that is quite arousing (i.e. it gets you more “hyped up”) and you are quite switched on after training (this is especially the case if you do stuff that is more neurologically demanding, such as heavy lifting or sprinting). But it is also because your body temperature is likely increased after training, and as we detail in the sleep article, body temperature is one of the things that plays a role in getting to and staying asleep. So in general, it isn’t advisable to exercise in the ~2 hours before bedtime. If that is the only time you can exercise, then that isn’t the end of the world, but it would make sense to try and not get overly hyped up for those sessions and also focus on cooling the body down after exercise.

In general, training in the morning or afternoon is likely better for allowing you to really reap all the benefits of the sleep improvements that exercise offers. However, that is likely impractical for the vast majority of you, as that is usually when you have other stuff going on. In the morning you may be rushing to get the children to school and get to work yourself, and then during the day you are at work, and that really only leaves the evening to exercise for a lot of people. This isn’t a huge issue, but if you can leave some time after training to wind down, that will likely lead to better sleep quality than if you are to exercise very close to bedtime. If you are training in the morning and cutting your sleep short to do so, well this is likely less than ideal too. But in the real world, sometimes you have to choose the less than optimal course of action.

What also bears noting is that excessive exercise can also result in poorer sleep. This generally isn’t an issue that most people will have to deal with, but some athletes training multiple hours per week can actually reach a state of overtraining, where their sleep quality will actually decrease and some even develop symptoms of insomnia. Now, this usually isn’t something to worry about, as most people simply don’t exercise enough to ever even get close to this, but it does bear noting that there is a bit of a Goldilocks zone with exercise for sleep too.

Sleep and Exercise

Sleep does also affect exercise too, as this is a bi-directional pathway, much like with the diet and exercise (and stress and exercise). Good sleep facilitates and improves exercise performance, recovery and the adaptations you get from exercise. By getting good sleep, you are able to get a much better return on investment from the exercise you do. However, poor sleep unfortunately leads to poor exercise performance, poor recovery from exercise and poorer results from exercise. Poor sleep also likely increases your risk of injury from exercise.

Most people understand how interconnected sleep is with their ability to perform exercise, as most people have tried to exercise when they are under-slept. Most people just don’t perform at their best when they are not as well rested as they could be going into an exercise session. This is fairly intuitive as you don’t want to go into a training session with your “battery” half empty and feeling tired. When you are under-slept, your motivation to exercise is greatly reduced, and even if you do exercise, your pain tolerance is diminished and the exercise feels harder. Your training performance is reduced, and you likely also find it difficult to recover from the training. The adaptations you get in response to exercise are also reduced. Now, obviously, this is dependent on the magnitude and kind of poor sleep we are talking about. Sleeping less than 4 hours is obviously going to be different than only missing 30 minutes of sleep, and both are going to be different to get 8 hours of very broken sleep where you are waking up frequently.

To some degree, you can overcome this by having an exercise program that has more auto-regulation in it. By this I mean you have a more flexible program where you can regulate the volume or intensity of the workouts based on your recovery and preparedness to exercise. We will discuss this more later on in this article, but for now, I just want to state that having more flexibility in our programming and the ability to more readily adjust the program based on your sleep status is generally quite helpful. This is especially true in the context that exercise is actually something we recommend most people engage in, even if they are dealing with poor sleep. You may think that we would recommend avoiding exercise after we just discussed how poor sleep negatively affects exercise performance. However, we do still recommend doing some amount of exercise, even when sleep is poor, as it does help with some of the metabolic consequences of poor sleep and it potentially, it helps improve your sleep that night. You just need to lower your expectations for these sessions and take it easier in them, but some exercise is quite beneficial.

Of course, more optimal amounts of sleep lead to better training performance, more motivation to train, lower risk of injury, better recovery and better adaptations to exercise. Sleep is genuinely one of the best performance enhancing modalities you can engage in. This is especially true if you are an athlete who is training quite a lot. The normal 7-9 hours recommendation is probably shifted to 8-10 hours of sleep if you are a hard charging athlete. Either way, anyone looking to get the most return on investment from their exercise should ensure that their sleep is as dialled in as it can be.

I do just want to mention that even though poor sleep can have negative effects on exercise, I don’t want you to think you are doomed to poor exercise results if you can’t get your sleep dialled in for whatever reason. Regardless of your sleep status, engaging in exercise is generally health promoting and can actually be beneficial to improving sleep. So don’t get discouraged from exercising if your sleep isn’t perfect, it is still beneficial to be exercising.

Stress

Stress and exercise are also quite intimately linked. Higher levels of stress negatively affect exercise performance, recovery and adaptations. However, exercise itself is a stressor, and potentially also a stress reliever that makes you more resilient to stress in future. We discuss this in the foundational stress management article, and while it is quite complicated, we should be able to tease things apart so we can understand things better.

Exercise and Stress

The first thing to realise about the relationship between exercise and stress is that exercise is a form of stress. To get the adaptations we want from exercise, we actually have to disrupt the general equilibrium of the body. You can’t just do the same thing you have always done and assume it will make you better, you actually have to challenge the body. By subjecting yourself to the stress of exercise, and assuming you are able to sufficiently recover from it, you will improve and get better.

There are many ways we can categorise this stress, but for the purposes of this article, we can discuss three broad categories with this stuff: nervous system stress, mechanical stress, and metabolic stress (these are important to keep in mind, because they form the foundation to our exercise programming later on).

Nervous System Stress: This type of stress relates to the demands placed on the central and peripheral nervous systems during exercise. Certain activities, particularly those requiring high levels of coordination, skill, and concentration, can tax the nervous system to a greater extent. For example, activities like weightlifting at high intensities or performing complex movements such as gymnastics routines place significant demands on the nervous system.
Mechanical Stress: Mechanical stress refers to the physical forces experienced by the body’s tissues during exercise. Muscles, tendons, ligaments, bones, and other structures are subjected to varying degrees of tension, compression, and shear forces depending on the nature of the activity. For instance, resistance training exercises like squats or deadlifts impose substantial mechanical stress on the muscles and connective tissues involved in generating and stabilising movement, along with many of the major bone structures in the body.
Metabolic Stress: Metabolic stress encompasses the biochemical changes that occur within the body in response to exercise. This includes alterations in energy metabolism, substrate utilisation, and the accumulation of metabolic byproducts. During intense or prolonged physical activity, there is an increased demand for energy production, leading to changes in metabolic pathways and the production of metabolites such as lactate, hydrogen ions, and reactive oxygen species. Sometimes this stress is the desired outcome, and sometimes it is an undesired secondary effect. For example, getting a “pump” in your biceps and feeling a bit of a burn in them while doing bicep curls is a (potentially) desired part of exercise, however, having that very same process happening in your low back may be a negative when you are trying to train your quads with a set of squats.

In addition to these physical stressors, we must also factor in the psychological and organisational stressors associated with training. This is easier to see in athletes, as they may experience mental pressure, performance anxiety, and emotional stress in relation to their training and competitive goals. They also have to train for a large volume of time each week to achieve their goals, so this comes with a lot of organisational stress too. But the general population also experience these stressors too, and trying to stay motivated to train while you have a million other things going on in work and with your family, along with trying to get your training in while working 40+ hours per week, and also trying to have some sort of social life, all contribute to the fact that exercise can be a stressor.

the different types of stress from exercise

Most people do understand this pretty intuitively, as anyone who has exercised has likely had to deal with some of these stress effects. You also intuitively know that being a bit more hyped up and in more of a stressed, fight or flight state can actually improve training performance. This is why you see people getting hyped up, sniffing smelling salts, listening to music or motivational speeches, and/or taking stimulants before doing some forms of exercise. However, there is a toll to be paid for this stuff, as you are significantly increasing the stress burden of these activities by being more hyped up. You don’t need to be hyped up to the max for every exercise session, and realistically, most of your training should probably be done in a less stressed state.

However, interestingly enough, exercise is not just a stressor, it can actually be a stress reliever. It is a bit of a double-edged sword as a stress reliever though, because it may be providing an outlet for stress relief in other areas of your life, but it may ultimately be creating a bigger stress debt if too much exercise is performed. Exercise can be a way for individuals to relieve their stress, as it acts as an outlet for the built-up stress elsewhere in their life. It also can make an individual more resilient to stress in future, as it strengthens the ability of the body to deal with stress.

However, if an individual is already under a lot of stress, it may just be a further stressor that the body is unable to deal with effectively. So we do need to take into account the overall stress burden and ideally have some form of auto-regulation in our exercise programming (i.e. when stress in life is high, it may still be beneficial to get a good workout in, but you might want to reduce the intensity and/or volume of work done, so you don’t dig yourself into a bigger recovery debt). A lot of people also use exercise as a means to avoid working on the things they need to work on to improve their stress levels. Despite this, most individuals would still be best served by performing some sort of exercise throughout the week even if they are rather stressed, and this will generally lead to reductions in stress, assuming they do actually factor in recovery.

Stress and Exercise

Stress negatively affects exercise in several ways. It hampers recovery and adaptation to training stressors. While some level of arousal during exercise is beneficial, chronic stress prevents the activation of the parasympathetic nervous system (PSNS), hindering recovery from exercise. Exercise progress doesn’t happen during training when you are more stressed, it occurs during recovery, which requires you to be in a PSNS state (i.e. low stress). As a result, the results you get from exercise are reduced by chronic stress. While some level of stress is required to actually perform exercise, we just don’t want to be constantly bathed in stress with no time spent actually relaxing and recovering.

High stress levels not only result in poorer recovery from stress, and thus the adaptations you get from exercise, high stress also compromises your ability to perform the training volumes required to elicit the adaptations we want. If you can only exercise twice a week because your stress levels are so high, you simply won’t be able to get the same results as someone who can train multiple times per week and still recover. To get results, stress has to be managed.

This is especially true given that high stress tends to reduce motivation to exercise. Most of you have probably experienced this, where you had a very stressful day, and the last thing you want to do is go to the gym or go for a run. This acutely high stress negatively impacts your motivation to train, but having chronically high stress also does this. High stress also tends to increase your risk of injury, and given the reduced recovery capacities when stress is high, this is really not ideal.

So high stress is generally a bad thing for exercise, however, this is not always true. You must remember that stress is altered by perception, and as such, high stress can actually enhance training, at least acutely. There is a reason that people drink a coffee or pre-workout before a training session. These drinks usually contain high quantities of stimulants, such as caffeine. These induce a stress response, which serves to mobilise fuel and create an environment where you are actually better able to perform. This makes sense, because the stress response is what you would initiate when trying to evade a predator or catch prey, and these were predominantly physical tasks throughout our evolutionary history. This is also why a lot of athletes, especially in strength sports, listen to very stimulating music before and during training. It serves to get the stress response going, and thus enhances training.

So stress shouldn’t be viewed entirely negatively with regard to training. However, the issue comes about by virtue of what these individuals do outside of the training session. While the acute stressor before and during training can lead to increased performance, it does also lead to an increased recovery debt that must be paid back before adaptation can occur. Unfortunately, most people over-train, over-consume stimulants, under-sleep, under-recover and are excessively stressed outside of training. So the recovery debt is never paid back, and these individuals become reliant on more and more stimulants to even be able to perform at a mediocre level. So while extra stress can be a training enhancer, this must be paired with extra recovery. There is no biological free lunch.

Now, with all of that out of the way, let’s actually get stuck into how to set up your exercise program. To ensure you develop the understanding of exercise, so you have a skill for life and are not just left following a pre-choreographed routine for the rest of your life, we do need to build out a bit of an understanding of what we are trying to do with exercise (i.e. what the goals are), what tools we have available to us (i.e. the types of exercise), and then we can get stuck into the variables you can manipulate with your exercise program, along with how you can modify things over time.

Why Is Exercise So Important

Hopefully, you can now see just why exercise is so important. It really is one of the pillars of health. Unfortunately, it is also the pillar of health that gets neglected the most. However, those who do exercise are rewarded generously for their efforts. So it is a good idea to optimise your exercise programming. You can do this by reaching out to us and getting online coaching, or alternatively, by interacting with our free content. It would be especially helpful if you understood the goals of exercise, as that will really help you to create a more effective exercise program for your needs. If you want more free information on exercise, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise. You can always stay up to date with our latest content by subscribing to our newsletter. Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

References and Further Reading

Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018;8(7):a029694. Published 2018 Jul 2. doi:10.1101/cshperspect.a029694 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/

Posadzki P, Pieper D, Bajpai R, et al. Exercise/physical activity and health outcomes: an overview of Cochrane systematic reviews. BMC Public Health. 2020;20(1):1724. Published 2020 Nov 16. doi:10.1186/s12889-020-09855-3 https://pubmed.ncbi.nlm.nih.gov/33198717/

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Paddy Farrell

www.triagemethod.com

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.

Why Exercise Is Important

Exercise And Health

Resistance Training and Health

Cardiovascular Training and Health

Exercise and Health More Broadly

Exercise and Metabolic Health and Disease

Musculoskeletal Health and Disease

Cardiovascular Health and Disease

Respiratory Health and Disease

Immune System Health and Disease

Cancer

Hormonal Health and Fertility

Cognitive Health

Mental Health

Exercise and Quantity of Life

Exercise and Quality of Life

Health In The Non-Exercising Individual

Pascal’s Exercise Wager

Exercise and Nutrition

How Exercise Affects The Diet

How The Diet Affects Exercise

Exercise and Sleep

Exercise and Sleep

Sleep and Exercise

Stress

Exercise and Stress

Stress and Exercise

Why Is Exercise So Important

References and Further Reading

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