13.3 What are the Benefits of Physical Activity?

Engaging in physical activity has many benefits. It can boost energy levels and improve sleep quality and cognitive function (2018 Physical Activity Guidelines Advisory Committee, 2018; Haskell et al., 2007; CDC, 2011; Office of Disease Prevention and Health Promotion, 2014; DHHS, 2008; Kodama et al., 2009). It can improve mood and alleviate symptoms associated with anxiety, depression, and ADHD (Penedo, 2005; Herring, Puetz, O’connor, & Dishman,, 2012; Neudecker, Mewes, Reimers, & Woll, 2015). Exercise can boost creativity and improve performance on memory tasks (Blanchette, Ramocki, O’del, & Casey, 2005; Herting & Nagal, 2012), which could have positive implications when it comes to academic performance. Additionally, studies suggest that cardiorespiratory exercise can improve academic outcomes, reduce repetitive behaviors, and improve social functioning in children and adults on the Autism spectrum (Lang et al., 2010; Sowa & Meulenbroek, 2012). Additional research suggests that exercise can promote higher self-esteem in a number of ways, including:

• enhancing body image, body satisfaction, and body acceptance (Appleton, 2013);
• improving skills and abilities, thus boosting one’s perceived ability to perform physical tasks (Sonstroem & Morgan,1989; Spence, McGannon, & Poon, 2005; Mousavi Gilani & Dashipour, 2017);
• enhancing one’s awareness of and connection to their body (Mehling et al., 2011); and
• improving one’s sense of belonging when social connections are formed by exercising with other people (Soundy et al., 2015).

At the very least, regular physical activity enhances one’s ability to perform typical activities of daily living with more ease. It also increases our ability to handle situations where we encounter extraordinary stress, such as responding to an emergency. It also helps prevent or manage more long-term outcomes such as heart disease and stroke, type 2 diabetes, metabolic syndrome, depression, decreased bone density, and some types of cancer, such as colon and breast cancer (Office of Disease Prevention and Health Promotion, 2014). Exercise has even been shown to improve physical and emotional aspects of people’s sex lives (Hannan, Maio, Komolova, & Adams, 2009; Hamilton, Fogle, & Meston, 2008).

Engaging in regular physical activity not only improves physical health, but it can also serve as valuable alone time to process thoughts and disengage from the day’s stressors. In addition, physical activity offers a good way to connect with friends and family through a partnered or group activity. It can even be a good opportunity to get outside and appreciate nature. In fact, research has shown that the emotional benefits of physical activity seem to be enhanced when it’s done outside in nature (Pasanen, Tyrvainen, & Korpela, 2014).

Intensity Matters: The Benefits of Moderate- to Vigorous-Intensity Activity

At rest and during light-intensity physical activities our hearts beat at a rate of about 50 to 90 beats per minute and we take between 12 and 20 breaths per minute; light intensity activities might include casual walking, grocery shopping, or doing light housework like laundry, dishes, or cleaning. During moderate- to vigorous-intensity physical activities, additional demands are placed on the cardiorespiratory system. Working muscles need more oxygen and nutrients. Therefore, heart rate increases and breathing becomes heavier during activity.

As one’s level of cardiorespiratory fitness improves over time, the heart and lungs become more efficient, and gradually less effort is required for everyday activities. Not only that, studies show that although both duration and intensity matter, intensity is more important for reducing health-related risks than duration when it comes to physical activity (Schnohr, Scharling, & Jensen, 2006; Hamer & Chida, 2008). In other words, shorter moderate- or vigorous-intensity periods of physical activity carry greater health benefits compared to longer, less intense periods of physical activity.