My first general comment is that i need sentences not original to be referenced! If there is No reference for anything not original then remove the particular sentence moreso for things that involve numbers, specificity. I have taken the liberty to read this several times and add references but add additional one and list them at the end of this write up if you have, also english edit as needed. List of references just need to appear at the end.
The benefits of regular exercise are widely acknowledged for fostering overall health. Regular exercises is one of the many health promotional activities with immense health benefits. Beyond its well-known effects, regular physical activity benefits include but are not limited to supporting cardiovascular health, improving bone and muscle strength, decreasing metabolic syndrome, mitigating the effects of stress on the body, and reducing the risk of various cancers. Available literature has demonstrated a profound connection between physical fitness and brain health. (Reference 1)
Prolonged exposure to stress can negatively impact various body systems, contributing to health issues like elevated blood pressure, weakened immune function, and mental disorders such as anxiety and depression. While exercises can cause some injuries such as musculoskeletal injuries, it paradoxically aids the body systems positively including managing stress levels. Incorporating exercises with warm up and cool down period can reduce some of the injuries associated with exercises. Although exercise initially triggers a stress response, decreased levels of stress-related hormones like cortisol and epinephrine following physical activity.
One of the neurotransmitters called norepinephrine can enhance the brain's stress-coping abilities by giving rise to flight or fight response to stressful events. Regular physical activity raises norepinephrine levels in brain regions associated with the body's stress response. Of particular interest is that about half of the brain's norepinephrine originates from the locus coeruleus, a brain region interconnecting numerous areas involved in emotional and stress reactions. The neurotransmitter likely plays a vital role in regulating the action of other more prevalent neurotransmitters involved in stress responses.
From a biological standpoint, exercise appears to provide an opportunity for the body to train in managing stress. Stress hypothesis suggests that people who undergo regular physical activities have positive emotional state and reduced stress(Reference 4). It compels various physiological systems integral to stress responses to communicate more effectively. The cardiovascular, renal, and muscular systems engage in closer coordination, all overseen by the central and sympathetic nervous systems, which also require enhanced communication. The workout for the body's communication network may be a key benefit of exercise, and as the population becomes more sedentary, the body's stress response efficiency declines.
Exercise is a powerful tool for enhancing mental health. Research suggests that exercise exerts comparable effectiveness in managing anxiety and mood disorders as antidepressants (Reference 2)
Physically active individuals tend to exhibit lower rates of anxiety and depression, potentially attributed to the release of brain chemicals like dopamine and serotonin during exercise, which enhance mood. Psychologists frequently advocate for exercise as it brings a sense of achievement and accomplishment, contributing to a positive cycle of healthy behaviors. Prioritizing exercise in one's daily life can lead to the development of other favorable habits like healthy eating, increased social interaction, and improved sleep quality, collectively aiding in alleviating symptoms of depression.
Brain functions, including memory and cognition, improve from physical exercise. Exercise program has been shown to improve global cognitive ability (Reference 5)
Exercise boosts blood circulation to the brain and encourages the growth of new neurons, specifically in the hippocampus, an integral region linked to learning and memory. Individuals engaging in physical activity exhibit improvements in episodic memory, enhancing their ability to connect events, people, and places in daily life. Exercise has positively affected spatial navigation, aiding in remembering everyday occurrences, like parking locations. Active elderly individuals perform better in various cognitive tasks, including reasoning, vocabulary, memory, and reaction time, than their sedentary counterparts (Reference 5).
Regular exercise acts as a preventive measure against memory-related illnesses such as Alzheimer's disease. Furthermore, exercise serves as a recommended intervention for individuals diagnosed with memory-related diseases, as interventions involving physical activity have shown the ability to increase the hippocampus's volume, a crucial brain region linked to learning and memory that is important for daily function.
Current evidence suggests that exercise's cognitive benefits apply across various age groups, implying its potential as a mental performance enhancer for people of all ages. Experts recommend participating in 150 minutes of moderate aerobic activity per week or 75 minutes of more vigorous activity for optimal physical and mental health benefits (Reference 3). Any exercise routine, regardless of intensity, is better than not exercising at all. It's essential to find a training regimen that suits personal preferences, sticking with it consistently to experience the mental and physical advantages of regular exercise.
Reference
1. Ross R et al., 2016, Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign: A statement from American heart association, Circulation 2016:134 (24): e 653, Epub 2016, Epub 2016 2. Herring MP., O'Connor, PJ and Dishman, RK (2010) The effect of exercise training on anxiety symptoms among patients: a systemic review. Arch Intern Med, 170 (4): 321 3. Sattelmair, J et al. 2011, Dose response between physical activity and risk of coronary heart disease: a meta analysis, circulation 124 (7): 789-95 2011, Epub 2011, Aug 1 4. Larson E, Risk factor for cognitive decline and Dementia, Up to date (Accessed January 3, 2024) 5. Zheng G, Xia R., Zhou, W, Tao J, Chen l (2016): Aerobic exercise ameliorates cognitive function in older adults with mild cognitive impairment: A systenatic review and metaanalysis of randomised controlled trials, Br J Sports Med, 2016
