The Uninteded Benefits of Exercise - by Jenni Falconer

The benefits of exercise are well known. By doing as little as 15 minutes
of physical activity per day, you’ll be getting your body into shape, build
muscle, lose weight, and also limit your risk of developing a whole host of
serious diseases later on in life.

And if that’s not enough, then don’t fear, because exercise can do much,
much more for you, in ways you will have never have thought of before. In
this article, we’re going to do over some of the more subtle rewards
regular exercise can bring.

More Energy
For those people who don’t do exercise, you might think you have a point
when you question how exerting energy can actually result in ultimately
having *more* energy
<http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy>.
But make no mistake: spend a few hours in a gym each week and you’ll be
zipping around. Studies have shown that regular exercise is one of the best
ways to beat fatigue, and can be even more effective than caffeine and
energy drinks for waking people up. The next time you’re struggling to wake
up in the morning, don’t think an extra half hour of sleep will do it: head
down to the gym for a quick routine and you’ll be raring to go in no time.

Feel Happier
Who doesn’t want to feel a little happier in life? Though the reasons why
aren’t yet fully understood, it’s known that exercise improves mood and can
also be used to treat conditions such as depression and anxiety. Scientists
believe that it’s to do with the feel good chemicals
<http://www.apa.org/monitor/2011/12/exercise.aspx> that are created when
we’re physically active. So when you’re using the treadmill or rowing
machines, know that you’re not just making sure your body is in tip-top
condition - you’re also taking care of your mental health, too, and
improving your happiness along the way.

Boost Ignored Areas Of Your Health
Our modern lifestyles are great for some things, and not so great for
others. One of the biggest factors is the food we eat, which all too often
fails to deliver the crucial vitamins and minerals we need. If our days
consist of driving to and from work and then sitting at home, we’re liable
to suffer deficiencies in crucial vitamins such as vitamin D and vitamin C,
which can have real health problems
<http://www.kwikmed.org/vitamin-d-deficiency/> if they go untreated. The
rise in vitamin D deficiency is getting so bad that it’s becoming an
epidemic in the United States.
<http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/>


But never fear, because the gym is here to help! The Harvard School of
Public Health found that those who exercised regularly typically have higher
levels of vitamin D than those who don’t
<http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/>,
and also had better cholesterol, while other studies have shown that those
who hit the gym are less likely to be struck down by common colds and
illnesses. Why? Nobody is quite sure yet, but somehow those hours in the
gym make your body better prepared to ward off niggling illnesses. In all,
these studies are giving exercise a pretty big thumbs up!

Improve Concentration
How far along in a book do you usually get before you toss it aside? How
about those long tasks in front of a computer - do you usually find
yourself taking more breaks than you’d like? And how about those long
drives?

Again, no one is quite sure why, but studies have shown that exercise can
give us a major concentration boost. It’s so effective, in fact, that some
schools actually use aerobic cardio in order to boost academic performance
and behavior. After a few weeks of regular exercise, you’ll notice that
you’re able to focus on the important tasks for longer and do them to a
higher standard.

And The Rest
As you can tell, there’s plenty of unintended benefits to exercise, far too
many to list here. To list just a few more: your skin will look better
<http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html>,
you’ll have a better handle on your life (especially if you’re battling
addiction), and even your memory will improve.

In many ways, building muscle and getting the body you want are just a
small fraction of the benefits of joining a gym. Not will you look great,
but you’ll feel fantastic and develop traits that can be invaluable in your
day-to-day life. Now that’s special!

The Positive Influence of Physical Training During Recovery, by Jennifer Elson

Substance abuse is a growing concern, with close to 24 million Americans misusing drugs each month. While drugs such as marijuana, crystal meth and heroin may come to mind when you think of substances that people are likely to become dependent on, this is only part of the issue as increasing numbers of people are becoming hooked on prescription drugs. Indeed, one-third of people who took drugs for the first time reported taking a prescribed product recreationally. Opiate based painkillers are among those most commonly abused, with increased demand for specialist opiate recovery programs. However, there is growing evidence that besides the traditional medical and psychological approach to drug treatment, exercise offers significant benefits during the recovery process.

Working out to achieve better mental health
One way in which getting active can help addicts is by promoting good mental wellness. It is acknowledged that poor mental health is a risk factor for taking prescription medications and illegal drugs. That’s not all though, as conditions such as depression and anxiety can also make it much harder for addicts to successfully quit. The ability of physically training to boost your mood and relieve anxiety is therefore beneficial for anyone in recovery who is already affected by these mental health problems, but how does working out improve your well-being?

Exercise is certainly a useful treatment for mild to moderate depression, though no particular form of training seems to offer benefits over another, so whether you prefer a gym session or fitness classes, either can potentially lift your spirits. This is partly thanks to the endorphins released when you work out. Endorphins are chemical messengers in your brain, which promote positive feelings and you can feel euphoric after intense exercise, which is what a “runner’s high” refers to. These aren’t the only mood-boosting chemicals released on activity, as you also produce more serotonin and dopamine. At the same time as these positive chemicals rise, those that induce stress, such as cortisol, fall, which helps you to relax. However, changes in your brain chemistry and your blood work only go some of the way to explaining the mental boost you get from exerting yourself.
For instance, exercise is a great distraction, helping you to forget your troubles. Even if this gives you just temporary relief from anxious thoughts, this is still a welcome opportunity for some respite. Another benefit is that when you set yourself achievable fitness goals and you meet them, this enhances your self-esteem, so you feel better about yourself. A further plus point for physical activity is that it promotes healthier sleep patterns, so you find it easier to drop off and are less inclined to wake up during the night. This is good news, as low mood and anxiety can stop you sleeping, but a lack of sleep can also make the conditions worse, so a vicious circle develops. Finally, when you join a fitness center, it is another opportunity to engage socially, which itself is known to improve the way you feel.

Fitness training as part of rehab
There is certainly evidence in relation to cocaine, amphetamine and crystal meth that regular exercise has a positive influence on drug taking. For instance, when someone works out experimentation is less likely to become a regular habit, you consume less overall, your habit is less likely to spiral out of control or lead to binges, and when it comes to getting clean you are at lower risk of a relapse. So how can physical training have such a positive influence on drug use?
Firstly, as already mentioned exercise helps to reduce depressive and anxious symptoms, with users often taking drugs to mask these or to offer a form of escape. The positive changes that occur in your brain when you work out can also trigger its reward center, resulting in feelings of pleasure similar to those that you might achieve from drug taking. In the same way that focusing on a training session can help to distract you from your problems, this additionally allows you to better cope with your cravings. Similarly, knowing that you have met your exercise goals gives you the confidence that you can achieve a life free from drugs, so spurs you on to do just that. Then if that isn’t enough, the chance to meet new people is helpful when you are trying to avoid old acquaintances that you associate with your previous habit.
Although making the gym a regular part of your week can potentially help you to overcome problems with substance abuse, you should always seek professional help if you are struggling to free yourself from the hold of drugs.

Jennifer Elson is a writer who contributes to a number of health and wellness sites on various topics. Prior to taking a career break to bring up her two children, she worked in the healthcare sector helping people achieve better diets and fitness.