{"id":850,"date":"2020-04-28T14:32:49","date_gmt":"2020-04-28T14:32:49","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=850"},"modified":"2025-04-03T09:41:19","modified_gmt":"2025-04-03T04:11:19","slug":"why-exercise-is-non-negotiable-with-diabetes","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/why-exercise-is-non-negotiable-with-diabetes\/","title":{"rendered":"Why Exercise Is Non-Negotiable with Diabetes"},"content":{"rendered":"<div class=\"jeg_meta_author\">\n<div class=\"entry-header\">\n<div class=\"jeg_meta_container\">\n<div class=\"jeg_post_meta jeg_post_meta_1\">\n<div class=\"meta_left\">\n<div class=\"jeg_meta_reading_time\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h1>Why Exercise Is Non-Negotiable with Diabetes<\/h1>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-850-1\" width=\"640\" height=\"640\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/VID-20210618-WA0023.mp4?_=1\" \/><a href=\"https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/VID-20210618-WA0023.mp4\">https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/VID-20210618-WA0023.mp4<\/a><\/video><\/div>\n<p>Why Exercise Is Non-Negotiable with Diabetes: diabetes is just one of the many chronic ailments prevalent in the U.S., Europe, and developing countries; out of 4 people in the world, 3 people with diabetes belong to developing nations. With millions of people suffering each year and millions newly diagnosed every year in the world.<\/p>\n<p><i>And whether you have type 1 or 2 diabetes, making healthy lifestyle choices in exercise, physical, diet, and mental health management is vital for keeping this life-threatening illness.<\/i><\/p>\n<\/div>\n<div class=\"wp-post-author-wrap wp-post-author-shortcode left\">\n<p>What changes would you suggest overall: I would change the second heading from &#8220;exercise&#8221; to &#8220;prevention&#8221; and add more headings to organize the article flow. I would also cite all facts and statistics.<\/p>\n<div class=\"wp-post-author\">\n<h2><span id=\"Peer_Review_for_Diabetes_Mellitus_2\" class=\"mw-headline\">Physical activity in Diabetes Mellitus<\/span><\/h2>\n<p><b>Exercise<\/b>\u00a0is any\u00a0<a title=\"Human body\" href=\"https:\/\/en.wikipedia.org\/wiki\/Human_body\">bodily<\/a>\u00a0activity that enhances or maintains\u00a0<a title=\"Physical fitness\" href=\"https:\/\/en.wikipedia.org\/wiki\/Physical_fitness\">physical fitness<\/a>\u00a0and overall\u00a0<a title=\"Health\" href=\"https:\/\/en.wikipedia.org\/wiki\/Health\">health<\/a>\u00a0and wellness.<\/p>\n<p>It is performed for various reasons: to aid growth and improve strength, prevent aging, develop\u00a0muscles\u00a0and the\u00a0cardiovascular system, honing\u00a0athletic\u00a0skills,\u00a0weight loss or maintenance, improving health and enjoyment. Many individuals choose to exercise outdoors\u00a0where they can congregate in groups, socialize, and enhance\u00a0well-being.<\/p>\n<p>In terms of health benefits, the amount of recommended exercise depends upon the goal, type of exercise, and person&#8217;s age. Even doing a small amount of exercise is healthier than doing none.<\/p>\n<p>Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:<\/p>\n<p>A person can use the following exercise with diabetes if complication like angina or CAD is positive then under the supervision.<\/p>\n<ul>\n<li>Aerobic exercise\u00a0is any\u00a0physical activity\u00a0that uses large muscle groups and causes the body to use more\u00a0oxygen than resting.\u00a0The goal of aerobic exercise is to increase\u00a0cardiovascular\u00a0endurance. Examples of aerobic exercise include\u00a0running,\u00a0cycling,\u00a0swimming, brisk\u00a0walking,\u00a0skipping rope,\u00a0rowing,\u00a0hiking, dancing, playing\u00a0tennis,\u00a0continuous training, and\u00a0long-distance\u00a0running.<\/li>\n<li>Anaerobic exercise, which includes\u00a0strength and resistance training, can firm, strengthen, and increase muscle mass and improve bone density,\u00a0balance, and\u00a0coordination. Examples of strength exercises are\u00a0push-ups,\u00a0pull-ups,\u00a0lunges, squats, bench presses. Anaerobic exercise also includes weight training,\u00a0functional training,\u00a0eccentric training,\u00a0interval training,\u00a0sprinting, and high-intensity interval training, increasing short-term muscle strength.<\/li>\n<li>Flexibility\u00a0exercises stretch and lengthen\u00a0muscles\u2014activities such as stretching help improve\u00a0joint flexibility and keep muscles limber.\u00a0The goal is to improve the\u00a0range of motion,\u00a0which can reduce the chance of injury.<\/li>\n<\/ul>\n<p>Physical exercise can also include training that focuses on\u00a0<a class=\"mw-redirect\" title=\"Accuracy\" href=\"https:\/\/en.wikipedia.org\/wiki\/Accuracy\">accuracy<\/a>,\u00a0<a class=\"mw-redirect\" title=\"Sport agility\" href=\"https:\/\/en.wikipedia.org\/wiki\/Sport_agility\">agility<\/a>,\u00a0<a title=\"Human power\" href=\"https:\/\/en.wikipedia.org\/wiki\/Human_power\">power<\/a>, and\u00a0<a title=\"Speed\" href=\"https:\/\/en.wikipedia.org\/wiki\/Speed\">speed<\/a>.<\/p>\n<p>Types of exercise can also be classified as dynamic or static. &#8216;Dynamic&#8217; exercises such as steady running tend to produce a lowering of the <a title=\"Diastole\" href=\"https:\/\/en.wikipedia.org\/wiki\/Diastole\">diastolic<\/a> blood pressure during exercise due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the\u00a0<a class=\"mw-redirect\" title=\"Systole (medicine)\" href=\"https:\/\/en.wikipedia.org\/wiki\/Systole_(medicine)\">systolic<\/a>\u00a0pressure to rise significantly, albeit transiently, during the performance of the exercise.<\/p>\n<p><a href=\"https:\/\/www.homegym101.com\/walking-for-fitness\"><span style=\"color: #ff9900;\">Walking<\/span><\/a>: <em>climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes daily would together achieve about 3000 MET minutes a week&#8217;<\/em>.<\/p>\n<\/div>\n<p><strong><a href=\"https:\/\/www.homegym101.com\/walking-for-fitness\">https:\/\/www.homegym101.com\/walking-for-fitness<\/a><\/strong><\/p>\n<p class=\"single-post-title entry-title wpex-text-3xl\"><strong><a href=\"http:\/\/The Ultimate Guide To RV Camping\">The Ultimate Guide To RV Camping<\/a><\/strong><\/p>\n<p>A complete guide on RV Camping; will cover what you need to have an unforgettable experience. In 2018,\u00a0<a href=\"https:\/\/www.condorferries.co.uk\/camping-statistics\" data-lasso-id=\"20552\">28 million people<\/a> went on RV camping holidays. That year Americans spent 587.1 million days in their RVs. Early data shows that this number could be 68% higher in 2020. Perhaps even higher thanks to international travel bans in the US.<\/p>\n<h2 class=\"entry-title\">Amazing Benefits of Hiking \u2013 Physical, Mental, and Social<\/h2>\n<div class=\"entry-meta\"><span class=\"posted-on\"><a title=\"5:15 am\" href=\"https:\/\/outsidehow.com\/benefits-of-hiking.html\" rel=\"bookmark\"><time class=\"updated\" datetime=\"2021-07-01T07:53:09-04:00\">July 1, 2021<\/time><\/a>,<\/span>\u00a0<span class=\"byline\"><span class=\"author vcard\">by\u00a0<span class=\"fn n author-name\">Brianhttps:\/\/outsidehow.com\/benefits-of-hiking.html<\/span><\/span><\/span><\/div>\n<div>Don\u2019t make the mistake of thinking that the only people who hike are the adventurous, super fit, or those who already live close to the wild outdoors.<\/div>\n<div class=\"elementor-element elementor-element-571f6cd elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"571f6cd\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n<div class=\"elementor-widget-container\">\n<h5 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.homegym101.com\/walking-for-fitness\">The Beginner\u2019s Guide To Walking For Fitness<\/a><\/h5>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-4742a5e elementor-align-center elementor-hidden-phone elementor-widget elementor-widget-post-info\" data-id=\"4742a5e\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n<div class=\"elementor-widget-container\">\n<p><i class=\"fas fa-user-edit\" aria-hidden=\"true\"><\/i><span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\"><span class=\"elementor-post-info__item-prefix\">By:<\/span>\u00a0Jim Brewster<\/span><\/p>\n<\/div>\n<\/div>\n<h2><span id=\"Fitness\" class=\"mw-headline\">Fitness in Diabetes<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\"><strong>Physical fitness, Physical activity in Diabetes<\/strong><\/div>\n<p>Individuals can increase fitness by increasing\u00a0physical activity\u00a0levels.\u00a0Increases in muscle size from resistance training are primarily determined by diet and testosterone. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.\u00a0Studies have shown that exercising in\u00a0middle age\u00a0leads to better physical ability later in life.<\/p>\n<p>Early motor skills and development are also related to physical activity and performance later in life. Children who are more proficient with motor skills early on are more inclined to be physically active and thus tend to perform well in sports and have better fitness levels. Early motor proficiency positively correlates to childhood physical activity and fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.<\/p>\n<p>A 2015 meta-analysis demonstrated high-intensity interval training improved one&#8217;s VO2 max more than lower intensity endurance training.<\/p>\n<p>The Mnemonic: \u201cSAFE\u201d exercises are<br \/>\nrecommended:<br \/>\n\uf09a Strengthening exercises<br \/>\n\uf09a Aerobic exercises<br \/>\n\uf09a Flexibility exercises<br \/>\n\uf09a Endurance exercises<\/p>\n<p>Aerobic Activity<br \/>\n\uf09a Walking briskly<br \/>\n\uf09a Dancing<br \/>\n\uf09a Bicycling<br \/>\n\uf09a Hiking<br \/>\n\uf09a Jogging\/running<br \/>\n\uf09a Skating<br \/>\n\uf09a Stair climbing<br \/>\n\uf09a Swimming<br \/>\n\uf09a Water exercise<\/p>\n<p>Resistance Activities<br \/>\n\uf09a \u201cPush, Pull, and Lift\u201d Activities<br \/>\n\uf09a increase muscle strength<br \/>\n\uf09a prevent falls<br \/>\n\uf09a increase mobility<br \/>\n\uf09a improve blood glucose control<\/p>\n<p>Stretching<br \/>\n\uf09a Improves your balance and<br \/>\ncoordination<br \/>\n\uf09a It makes you more flexible<br \/>\n\uf09a Reduces stiffness<br \/>\n\uf09a Reduces your risk of injury<\/p>\n<p>How Can You Begin?<br \/>\n\uf09a Choose an activity (for example, brisk walking)<br \/>\n\uf09a Set a long-term goal &#8211; at least 30<br \/>\nminutes a day, 3-5 days a week<br \/>\n\uf09a Buy comfortable walking shoes<br \/>\n\uf09a Get a partner<\/p>\n<\/div>\n<p><b>Exercise<\/b>\u00a0is any\u00a0<a title=\"Human body\" href=\"https:\/\/en.wikipedia.org\/wiki\/Human_body\">bodily<\/a>\u00a0activity that enhances or maintains\u00a0<a title=\"Physical fitness\" href=\"https:\/\/en.wikipedia.org\/wiki\/Physical_fitness\">physical fitness<\/a>\u00a0and overall\u00a0<a title=\"Health\" href=\"https:\/\/en.wikipedia.org\/wiki\/Health\">health<\/a>\u00a0and wellness.<sup id=\"cite_ref-1\" class=\"reference\"><\/sup><\/p>\n<p>It is performed for various reasons: to aid growth and improve strength, prevent aging, develop\u00a0<a title=\"Muscle\" href=\"https:\/\/en.wikipedia.org\/wiki\/Muscle\">muscles<\/a>\u00a0and the\u00a0<a class=\"mw-redirect\" title=\"Cardiovascular system\" href=\"https:\/\/en.wikipedia.org\/wiki\/Cardiovascular_system\">cardiovascular system<\/a>, honing\u00a0<a title=\"Sport\" href=\"https:\/\/en.wikipedia.org\/wiki\/Sport\">athletic<\/a>\u00a0skills,\u00a0<a title=\"Weight loss\" href=\"https:\/\/en.wikipedia.org\/wiki\/Weight_loss\">weight loss<\/a> or maintenance, improving health\u00a0and enjoyment. Many individuals choose to\u00a0<a title=\"Outdoor fitness\" href=\"https:\/\/en.wikipedia.org\/wiki\/Outdoor_fitness\">exercise outdoors<\/a>\u00a0where they can congregate in groups, socialize, and enhance\u00a0<a title=\"Well-being\" href=\"https:\/\/en.wikipedia.org\/wiki\/Well-being\">well-being<\/a>.<sup id=\"cite_ref-Fitness_for_Foreigners_3-0\" class=\"reference\"><\/sup><\/p>\n<p>In terms of health benefits, the amount of recommended exercise depends upon the goal, type of exercise, and person&#8217;s age. Even doing a small amount of exercise is healthier than doing none.<sup id=\"cite_ref-4\" class=\"reference\"><\/sup><\/p>\n<div class=\"toclimit-3\">\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\">\n<h3><strong>Classification<\/strong><\/h3>\n<\/div>\n<\/div>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\">\n<p><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:US_Army_51673_aerobathon.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"thumbimage aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7a\/US_Army_51673_aerobathon.jpg\/280px-US_Army_51673_aerobathon.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7a\/US_Army_51673_aerobathon.jpg\/420px-US_Army_51673_aerobathon.jpg 1.5x, \/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7a\/US_Army_51673_aerobathon.jpg\/560px-US_Army_51673_aerobathon.jpg 2x\" alt=\"\" width=\"428\" height=\"306\" data-file-width=\"2100\" data-file-height=\"1500\" \/><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><\/div>\n<p>An aerobics exercise instructor in the USA motivates her class to keep up the pace.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:<sup id=\"cite_ref-phy_active_5-0\" class=\"reference\"><\/sup><\/p>\n<ul>\n<li><a title=\"Aerobic exercise\" href=\"https:\/\/en.wikipedia.org\/wiki\/Aerobic_exercise\">Aerobic exercise<\/a>\u00a0is any\u00a0<a title=\"Physical activity\" href=\"https:\/\/en.wikipedia.org\/wiki\/Physical_activity\">p<\/a>hysical activity\u00a0that uses large muscle groups and causes the body to use more\u00a0oxygen than resting.<sup id=\"cite_ref-phy_active_5-1\" class=\"reference\"><\/sup>\u00a0The goal of aerobic exercise is to increase\u00a0cardiovascular\u00a0endurance.<sup id=\"cite_ref-6\" class=\"reference\"><\/sup>\u00a0Examples of aerobic exercise include\u00a0running,\u00a0cycling,\u00a0swimming, brisk\u00a0walking,\u00a0skipping rope,\u00a0rowing,\u00a0hiking, dancing, playing\u00a0tennis,\u00a0continuous training, and\u00a0long-distance\u00a0running.<sup id=\"cite_ref-phy_active_5-2\" class=\"reference\"><\/sup><\/li>\n<li>Anaerobic exercise, which includes\u00a0strength and resistance training, can firm, strengthen, and increase muscle mass and improve bone density,\u00a0balance, and\u00a0coordination.<sup id=\"cite_ref-phy_active_5-3\" class=\"reference\"><\/sup>\u00a0Examples of strength exercises are\u00a0push-ups,\u00a0pull-ups,\u00a0lunges, squats, bench presses. Anaerobic exercise also includes weight training,\u00a0functional training,\u00a0eccentric training,\u00a0interval training,\u00a0sprinting, and\u00a0high-intensity interval training, increasing\u00a0short-term muscle strength.<sup id=\"cite_ref-phy_active_5-4\" class=\"reference\"><\/sup><sup id=\"cite_ref-7\" class=\"reference\"><\/sup><\/li>\n<li>Flexibility\u00a0exercises stretch and lengthen\u00a0muscles\u2014activities\u00a0such as\u00a0stretching help improve\u00a0joint\u00a0flexibility and keep muscles limber.<sup id=\"cite_ref-phy_active_5-6\" class=\"reference\"><\/sup>\u00a0The goal is to improve the\u00a0range of motion,\u00a0which can reduce the chance of injury.<sup id=\"cite_ref-phy_active_5-7\" class=\"reference\"><\/sup><sup id=\"cite_ref-8\" class=\"reference\"><\/sup><\/li>\n<\/ul>\n<p>Physical exercise can also include training that focuses on\u00a0accuracy,\u00a0agility,\u00a0power, and\u00a0speed.<sup id=\"cite_ref-crossfit_9-0\" class=\"reference\"><\/sup><\/p>\n<p>Types of exercise can also be classified as dynamic or static. &#8216;Dynamic&#8217; exercises such as steady running tend to produce a lowering of the <a title=\"Diastole\" href=\"https:\/\/en.wikipedia.org\/wiki\/Diastole\">diastolic<\/a> blood pressure during exercise due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the\u00a0<a class=\"mw-redirect\" title=\"Systole (medicine)\" href=\"https:\/\/en.wikipedia.org\/wiki\/Systole_(medicine)\">systolic<\/a>\u00a0pressure to rise significantly, albeit transiently, during the performance of the exercise.<sup id=\"cite_ref-10\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Health_effects\" class=\"mw-headline\">Health effects<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Exercise physiology<\/div>\n<table class=\"wikitable unsortable\">\n<caption>Metabolic\u00a0and\u00a0musculoskeletal\u00a0adaptations from\u00a0endurance\u00a0and\u00a0strength training<\/caption>\n<tbody>\n<tr>\n<th scope=\"col\">Type of adaptation<\/th>\n<th scope=\"col\">Endurance<br \/>\ntraining effects<\/th>\n<th scope=\"col\">Strength<br \/>\ntraining effects<\/th>\n<th scope=\"col\"><small>Sources<\/small><\/th>\n<\/tr>\n<tr>\n<td colspan=\"4\"><center><b>Skeletal muscle morphology and exercise performance adaptations<\/b><\/center><\/td>\n<\/tr>\n<tr>\n<td>Muscle hypertrophy<\/td>\n<td>\u2194<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Muscle strength\u00a0and power<\/td>\n<td>\u2194 \u2193<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Muscle fiber\u00a0size<\/td>\n<td>\u2194 \u2191<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Myofibrillar\u00a0protein synthesis<\/td>\n<td>\u2194 \u2191<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Neuromuscular\u00a0adaptations<\/td>\n<td>\u2194 \u2191<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Anaerobic capacity<\/td>\n<td>\u2191<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Lactate tolerance<\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2194 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Endurance capacity<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td>\u2194 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Capillary growth (angiogenesis)<\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2194<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Mitochondrial biogenesis<\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2194 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Mitochondrial density and\u00a0oxidative function<\/td>\n<td>\u2191 \u2191 \u2191<\/td>\n<td>\u2194 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td colspan=\"4\"><center><b>Whole-body and metabolic adaptations<\/b><\/center><\/td>\n<\/tr>\n<tr>\n<td><a class=\"mw-redirect\" title=\"Bone mineral density\" href=\"https:\/\/en.wikipedia.org\/wiki\/Bone_mineral_density\">Bone mineral density<\/a><\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Inflammatory markers<\/td>\n<td>\u2193 \u2193<\/td>\n<td>\u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Flexibility<\/td>\n<td>\u2191<\/td>\n<td>\u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Posture<\/td>\n<td>\u2194<\/td>\n<td>\u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Ability in\u00a0activities of daily living<\/td>\n<td>\u2194 \u2191<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Basal metabolic rate<\/td>\n<td>\u2191<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\"><center><b>Body composition<\/b><\/center><\/td>\n<td colspan=\"3\"><\/td>\n<\/tr>\n<tr>\n<td>Percent\u00a0body fat<\/td>\n<td>\u2193 \u2193<\/td>\n<td>\u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Lean body mass<\/td>\n<td>\u2194<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\"><center><b>Glucose metabolism<\/b><\/center><\/td>\n<td colspan=\"3\"><\/td>\n<\/tr>\n<tr>\n<td>Resting\u00a0insulin\u00a0levels<\/td>\n<td>\u2193<\/td>\n<td>\u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Insulin sensitivity<\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2191 \u2191<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Insulin response to the glucose challenge<\/td>\n<td>\u2193 \u2193<\/td>\n<td>\u2193 \u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td colspan=\"1\"><center><b>Cardiovascular adaptations<\/b><\/center><\/td>\n<td colspan=\"3\"><\/td>\n<\/tr>\n<tr>\n<td>Resting heart rate<\/td>\n<td>\u2193 \u2193<\/td>\n<td>\u2194<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Stroke volume\u00a0(resting and maximal)<\/td>\n<td>\u2191 \u2191<\/td>\n<td>\u2194<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Systolic blood pressure\u00a0(resting)<\/td>\n<td>\u2194 \u2193<\/td>\n<td>\u2194<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Diastolic blood pressure\u00a0(resting)<\/td>\n<td>\u2194 \u2193<\/td>\n<td>\u2194 \u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Cardiovascular risk profile<\/td>\n<td>\u2193 \u2193 \u2193<\/td>\n<td>\u2193<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td colspan=\"4\">\n<div class=\"mw-collapsible mw-collapsed mw-made-collapsible\">\n<p><span class=\"mw-collapsible-toggle mw-collapsible-toggle-default mw-collapsible-toggle-collapsed\" tabindex=\"0\" role=\"button\" aria-expanded=\"false\">show<\/span><\/p>\n<div><b>Table legend<\/b><\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Physical exercise is important for maintaining\u00a0physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life.<sup id=\"cite_ref-12\" class=\"reference\"><\/sup> People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who, by comparison, are not physically active.<sup id=\"cite_ref-13\" class=\"reference\"><\/sup>\u00a0Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential.<sup id=\"cite_ref-14\" class=\"reference\"><\/sup>\u00a0The majority of the benefits from exercise are achieved with around 3500\u00a0metabolic equivalents (MET) minutes per week, diminishing returns at higher levels of activity.<sup id=\"cite_ref-BMJ2016_15-0\" class=\"reference\"><\/sup> For example, climbing stairs for 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes daily would <i>together<\/i>\u00a0achieve about 3000 MET minutes a week.<sup id=\"cite_ref-BMJ2016_15-1\" class=\"reference\"><\/sup>\u00a0A lack of\u00a0physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% breast cancer, and 10% of colon cancer worldwide.<sup id=\"cite_ref-:2_16-0\" class=\"reference\"><\/sup>\u00a0Overall, physical inactivity causes 9% of premature mortality worldwide.<sup id=\"cite_ref-:2_16-1\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Fitness\" class=\"mw-headline\">Fitness<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Main article:\u00a0Physical fitness<\/div>\n<p>Individuals can increase fitness by increasing\u00a0physical activity levels.\u00a0<sup id=\"cite_ref-Dobbins_17-0\" class=\"reference\"><\/sup>Increases in muscle size from resistance training are primarily determined by diet and testosterone.<sup id=\"cite_ref-18\" class=\"reference\"><\/sup>\u00a0This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.<sup id=\"cite_ref-19\" class=\"reference\"><\/sup><sup id=\"cite_ref-newsci_geddes_20-0\" class=\"reference\"><\/sup>\u00a0Studies have shown that exercising in\u00a0middle age\u00a0leads to better physical ability later in life.<sup id=\"cite_ref-21\" class=\"reference\"><\/sup><\/p>\n<p>Early motor skills and development are also related to physical activity and performance later in life. Children who are more proficient with motor skills early on are more inclined to be physically active and thus tend to perform well in sports and have better fitness levels. Early motor proficiency positively correlates to childhood physical activity and fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.<sup id=\"cite_ref-22\" class=\"reference\"><\/sup><\/p>\n<p>A 2015 meta-analysis demonstrated that\u00a0high-intensity interval training\u00a0improved one&#8217;s\u00a0<a title=\"VO2 max\" href=\"https:\/\/en.wikipedia.org\/wiki\/VO2_max\">VO2 max<\/a>\u00a0more than lower intensity endurance training.<sup id=\"cite_ref-23\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Cardiovascular_system\" class=\"mw-headline\">Cardiovascular system<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Main article:\u00a0<a title=\"Cardiovascular fitness\" href=\"https:\/\/en.wikipedia.org\/wiki\/Cardiovascular_fitness\">Cardiovascular fitness<\/a><\/div>\n<p>The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular disease mortality.<sup id=\"cite_ref-aha2017_24-0\" class=\"reference\"><\/sup><\/p>\n<p>Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.<sup id=\"cite_ref-25\" class=\"reference\"><\/sup> Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise. <sup id=\"cite_ref-26\" class=\"reference\"><\/sup>\u00a0There is a dose-response relationship between the amount of exercise performed from approximately\u00a0<span class=\"nowrap\">700\u20132000<\/span>\u00a0<a class=\"mw-redirect\" title=\"Kcal\" href=\"https:\/\/en.wikipedia.org\/wiki\/Kcal\">kcal<\/a> of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and older men. The greatest potential for reduced mortality is seen in sedentary individuals who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. The most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40\u201360% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.<sup id=\"cite_ref-27\" class=\"reference\"><\/sup>\u00a0According to the\u00a0<a title=\"American Heart Association\" href=\"https:\/\/en.wikipedia.org\/wiki\/American_Heart_Association\">American Heart Association<\/a>, exercise reduces the risk of cardiovascular diseases, including\u00a0<a class=\"mw-redirect\" title=\"Heart attack\" href=\"https:\/\/en.wikipedia.org\/wiki\/Heart_attack\">heart attack<\/a>\u00a0and\u00a0<a title=\"Stroke\" href=\"https:\/\/en.wikipedia.org\/wiki\/Stroke\">stroke<\/a>.<sup id=\"cite_ref-aha2017_24-1\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Immune_system\" class=\"mw-headline\">Immune system<\/span><\/h2>\n<p>Although there have been hundreds of studies on physical exercise and the\u00a0immune system, there is little direct evidence of its connection to illness.<sup id=\"cite_ref-Gleeson2007_28-0\" class=\"reference\"><\/sup>\u00a0Epidemiological\u00a0evidence suggests that moderate exercise has a beneficial effect on the human\u00a0immune system, an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of\u00a0upper respiratory tract infections (URTI). Still, studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence.<sup id=\"cite_ref-Gleeson2007_28-1\" class=\"reference\"><\/sup>\u00a0However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes.<sup id=\"cite_ref-29\" class=\"reference\"><\/sup>\u00a0The immune systems of athletes and nonathletes are generally similar. Athletes may have a slightly elevated\u00a0natural killer cell\u00a0count and cytolytic action, but these are unlikely to be clinically significant.<sup id=\"cite_ref-Gleeson2007_28-2\" class=\"reference\"><\/sup><\/p>\n<p>Vitamin C supplementation has been associated with a lower incidence of\u00a0upper respiratory tract infection<a title=\"Upper respiratory tract infection\" href=\"https:\/\/en.wikipedia.org\/wiki\/Upper_respiratory_tract_infection\">s<\/a>\u00a0in marathon runners.<sup id=\"cite_ref-Gleeson2007_28-3\" class=\"reference\"><\/sup><\/p>\n<p><a title=\"Biomarker\" href=\"https:\/\/en.wikipedia.org\/wiki\/Biomarker\">Biomarkers<\/a>\u00a0of\u00a0<a title=\"Inflammation\" href=\"https:\/\/en.wikipedia.org\/wiki\/Inflammation\">inflammation<\/a>\u00a0such as\u00a0<a title=\"C-reactive protein\" href=\"https:\/\/en.wikipedia.org\/wiki\/C-reactive_protein\">C-reactive protein<\/a>, associated with chronic diseases, are reduced in active individuals relative to sedentary individuals. The positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.<sup id=\"cite_ref-Swardfager2012_30-0\" class=\"reference\"><\/sup>\u00a0The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.<sup id=\"cite_ref-Gleeson2007_28-4\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Cancer\" class=\"mw-headline\">Cancer<\/span><\/h2>\n<p>A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survival rates. According to the review, &#8220;[there] was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancer-specific, and colon cancer-specific mortality. There is currently insufficient evidence regarding the association between physical activity and mortality for survivors of other cancers.&#8221;<sup id=\"cite_ref-31\" class=\"reference\"><\/sup> Evidence suggests that exercise may positively affect cancer survivors&#8217; health-related quality of life, including factors such as anxiety, self-esteem, and emotional well-being. <sup id=\"cite_ref-32\" class=\"reference\"><\/sup>For people with cancer undergoing active treatment, exercise may also positively affect health-related quality of life, such as fatigue and physical functioning.<sup id=\"cite_ref-:1_33-0\" class=\"reference\"><\/sup>\u00a0This is likely to be more pronounced with higher intensity exercise.<sup id=\"cite_ref-:1_33-1\" class=\"reference\"><\/sup>\u00a0Although there is only limited scientific evidence on the subject, people with\u00a0<a class=\"mw-redirect\" title=\"Cancer cachexia\" href=\"https:\/\/en.wikipedia.org\/wiki\/Cancer_cachexia\">cancer cachexia<\/a> are encouraged to engage in physical exercise.<sup id=\"cite_ref-pmid26401466_34-0\" class=\"reference\"><\/sup>\u00a0Due to various factors, some individuals with cancer cachexia have a limited capacity for physical exercise.<sup id=\"cite_ref-pmid29891116_35-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-pmid29440149_36-0\" class=\"reference\"><\/sup>\u00a0Compliance with prescribed exercise is low in individuals with cachexia, and clinical trials of exercise in this population often suffer from high drop-out rates.<sup id=\"cite_ref-pmid29891116_35-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-pmid29440149_36-1\" class=\"reference\"><\/sup><\/p>\n<p>The evidence is very uncertain about aerobic physical exercises on anxiety and serious adverse events for adults with hematological malignancies.<sup id=\"cite_ref-:3_37-0\" class=\"reference\"><\/sup> Aerobic physical exercises may result in little to no difference in mortality, quality of life, and physical functioning.<sup id=\"cite_ref-:3_37-1\" class=\"reference\"><\/sup> These exercises may result in a slight reduction in depression. Furthermore, aerobic physical exercises probably reduce fatigue.<sup id=\"cite_ref-:3_37-2\" class=\"reference\"><\/sup><\/p>\n<h3><span id=\"Neurobiological\" class=\"mw-headline\">Neurobiological<span id=\"Brain_function\" class=\"anchor\"><\/span><\/span><\/h3>\n<div class=\"excerpt-block\">\n<div class=\"dablink excerpt-hat\">\n<div class=\"hatnote navigation-not-searchable dablink selfref\" role=\"note\">This section is an excerpt from the Neurobiological effects of physical exercise.<\/div>\n<\/div>\n<div class=\"excerpt\">\n<p>The\u00a0neurobiological effects of physical exercise\u00a0are numerous and involve a wide range of interrelated effects on brain structure, brain function, and\u00a0cognition.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Summary_as_of_August_2015_38-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_\u2013_neurotrophic_factors_+_basal_ganglia_39-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Summary_of_effects_40-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_epigenome_41-0\" class=\"reference\"><\/sup> A large body of research in humans has demonstrated that regular\u00a0aerobic exercise\u00a0(e.g., 30\u00a0minutes every day) induces persistent improvements in certain\u00a0cognitive functions, healthy alterations in\u00a0gene expression\u00a0in the brain, and beneficial forms of\u00a0neuroplasticity\u00a0and\u00a0behavioral plasticity; some of these long-term effects include: increased\u00a0neuron growth, increased neurological activity (e.g.,\u00a0<span class=\"nowrap\">c-Fos<\/span>\u00a0and\u00a0BDNF\u00a0signaling), improved stress coping, enhanced\u00a0cognitive control of behavior, improved\u00a0declarative,\u00a0spatial, and\u00a0working\u00a0memory, and structural and functional improvements in brain structures and\u00a0pathways associated with cognitive control and memory. The effects of exercise on cognition have important implications for improving\u00a0academic performance\u00a0in children and college students, improving adult productivity, preserving\u00a0cognitive function\u00a0in old age, preventing or treating certain\u00a0neurological disorders, and improving the overall quality of life.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Summary_as_of_August_2015_38-2\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Depression_QoL_meta-analysis_48-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Aging_QoL_review_49-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-50\" class=\"reference\"><\/sup><\/p>\n<p>In healthy adults, aerobic exercise has been shown to induce transient effects on cognition after a single exercise session and persistent effects on cognition following regular exercise over the course of several months.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Summary_as_of_August_2015_38-3\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_healthy_young_adult_2016_SystRev_47-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Neurobiological_effects_of_acute_exercise_\u2013_2017_review_51-0\" class=\"reference\"><\/sup> People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on\u00a0neuropsychological function and performance tests\u00a0that measure certain cognitive functions, such as\u00a0attentional control,\u00a0inhibitory control,\u00a0cognitive flexibility,\u00a0working memory\u00a0updating and capacity,\u00a0declarative memory,\u00a0spatial memory, and\u00a0information processing speed.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Summary_as_of_August_2015_38-4\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Neurobiological_effects_of_acute_exercise_\u2013_2017_review_51-1\" class=\"reference\"><\/sup> The transient effects of exercise on cognition include improvements in most executive functions (e.g., attention, working memory, cognitive flexibility, inhibitory control, problem-solving, and decision making) and information processing speed for a period of up to 2\u00a0hours after exercising.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Neurobiological_effects_of_acute_exercise_\u2013_2017_review_51-2\" class=\"reference\"><\/sup><\/p>\n<p>Aerobic exercise induces short- and long-term effects on mood and emotional states by promoting\u00a0positive affect, inhibiting\u00a0negative affect, and decreasing the biological response to acute\u00a0psychological stress.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Neurobiological_effects_of_acute_exercise_\u2013_2017_review_51-3\" class=\"reference\"><\/sup> Over the short term, aerobic exercise functions as both an\u00a0<a title=\"Antidepressant\" href=\"https:\/\/en.wikipedia.org\/wiki\/Antidepressant\">antidepressant<\/a>\u00a0and\u00a0euphoriant,<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Euphoria_review_52-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Runner_53-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_depression_intervention_54-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Physical_activity_intervention_55-0\" class=\"reference\"><\/sup> whereas regular exercise produces general improvements in\u00a0mood\u00a0and\u00a0self-esteem.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_BDNF_meta_analysis_56-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_children_57-0\" class=\"reference\"><\/sup><\/p>\n<p>Regular aerobic exercise improves symptoms associated with various central nervous system disorders\u00a0and may be used as an\u00a0adjunct therapy\u00a0for these disorders. There is clear evidence of exercise treatment efficacy for\u00a0major depressive disorder\u00a0and\u00a0attention deficit hyperactivity disorder.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Depression_QoL_meta-analysis_48-1\" class=\"reference\"><\/sup>\u00a0The\u00a0American Academy of Neurology&#8217;s\u00a0clinical practice guideline\u00a0for\u00a0mild cognitive impairment\u00a0indicates that clinicians should recommend regular exercise (two times per week) to individuals who have been diagnosed with this condition.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_December_2017_AAN_Clinical_Practice_Guideline_for_MCI_61-0\" class=\"reference\"><\/sup> Reviews of clinical evidence also support exercise as an adjunct therapy for certain\u00a0neurodegenerative disorders, particularly\u00a0Alzheimer\u2019s disease\u00a0and\u00a0Parkinson&#8217;s disease.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Alz_1_62-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Parkinson_physiotherapy_Cochrane_67-0\" class=\"reference\"><\/sup> Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.\u00a0A large body of\u00a0preclinical\u00a0evidence and emerging clinical evidence supports the use of exercise as an\u00a0adjunct therapy for treating and preventing\u00a0drug addictions. <sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Addiction_review_2016_69-0\" class=\"reference\"><\/sup>Regular exercise has also been proposed as an adjunct therapy for\u00a0brain cancers.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Neurooncology_74-0\" class=\"reference\"><\/sup><\/p>\n<\/div>\n<\/div>\n<h2><span id=\"Depression\" class=\"mw-headline\">Depression<\/span><\/h2>\n<div class=\"excerpt-block excerpt-indicator\">\n<div class=\"dablink excerpt-hat\">\n<div class=\"hatnote navigation-not-searchable dablink selfref\" role=\"note\">This section is an excerpt from the Neurobiological effects of physical exercise \u00a7 Major depressive disorder.<\/div>\n<\/div>\n<div class=\"excerpt\">\n<p>Several medical reviews have indicated that exercise has a marked and persistent <a title=\"Antidepressant\" href=\"https:\/\/en.wikipedia.org\/wiki\/Antidepressant\">a<\/a>ntidepressant\u00a0effect in humans,<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Comprehensive_review_42-2\" class=\"reference\"><\/sup>\u00a0an effect believed to be mediated through enhanced\u00a0<abbr title=\"brain-derived neurotrophic factor\">BDNF<\/abbr> signaling in the brain.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_MDD_antidepressant_58-2\" class=\"reference\"><\/sup>\u00a0Several systematic reviews have analyzed the potential for physical exercise in the treatment of\u00a0depressive disorders. The 2013\u00a0Cochrane Collaboration\u00a0review on physical exercise for depression noted that, based upon limited evidence, it is more effective than a control intervention and comparable to psychological or antidepressant drug therapies.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Cochrane_exercise_depression_75-1\" class=\"reference\"><\/sup>\u00a0Three subsequent 2014 systematic reviews that included the Cochrane review in their analysis concluded with similar findings: one indicated that physical exercise is effective as an\u00a0adjunct treatment\u00a0(i.e., treatments that are used together) with antidepressant medication;<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_MDD_antidepressant_58-3\" class=\"reference\"><\/sup> the other two indicated that physical exercise has marked antidepressant effects and recommended the inclusion of physical activity as an adjunct treatment for mild-moderate depression and mental illness in general.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Exercise_depression_intervention_54-3\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Physical_activity_intervention_55-2\" class=\"reference\"><\/sup>\u00a0One systematic review noted that\u00a0yoga might be effective in alleviating symptoms of\u00a0prenatal depression.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Yoga_depression_SystRev_77-0\" class=\"reference\"><\/sup>\u00a0Another review asserted that evidence from\u00a0clinical trials\u00a0supports the efficacy of physical exercise as a treatment for depression over a 2\u20134\u00a0month period.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Comprehensive_review_42-3\" class=\"reference\"><\/sup>\u00a0These benefits have also been noted in\u00a0old age, with a review conducted in 2019 finding that exercise is an effective treatment for clinically diagnosed depression in older adults.<\/p>\n<figure id=\"attachment_1571\" aria-describedby=\"caption-attachment-1571\" style=\"width: 389px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/IMG-20210731-WA0023.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-1571\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/IMG-20210731-WA0023.jpg?resize=389%2C465&#038;ssl=1\" alt=\"Depression\" width=\"389\" height=\"465\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/IMG-20210731-WA0023.jpg?resize=250%2C300&amp;ssl=1 250w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/IMG-20210731-WA0023.jpg?zoom=2&amp;resize=389%2C465&amp;ssl=1 778w\" sizes=\"auto, (max-width: 389px) 100vw, 389px\" \/><\/a><figcaption id=\"caption-attachment-1571\" class=\"wp-caption-text\">depression<\/figcaption><\/figure>\n<p>A\u00a0<a title=\"Meta-analysis\" href=\"https:\/\/en.wikipedia.org\/wiki\/Meta-analysis\">meta-analysis<\/a> from July 2016 concluded that physical exercise improves the overall quality of life in individuals with depression relative to controls.<sup id=\"cite_ref-Neurobiological_effects_of_physical_exercise_Depression_QoL_meta-analysis_48-2\" class=\"reference\"><\/sup><sup id=\"cite_ref-79\" class=\"reference\"><\/sup><\/p>\n<\/div>\n<\/div>\n<p>Continuous aerobic exercise can induce a transient state of\u00a0euphoria, colloquially known as a &#8220;runner&#8217;s high&#8221; in\u00a0distance running\u00a0or a &#8220;rower&#8217;s high&#8221; in\u00a0crew, through the increased biosynthesis of at least three\u00a0euphoriant\u00a0neurochemicals:\u00a0anandamide\u00a0(an\u00a0endocannabinoid),<sup id=\"cite_ref-endocannabinoids_80-0\" class=\"reference\"><\/sup>\u00a0\u03b2-endorphin\u00a0(an\u00a0endogenous opioid),<sup id=\"cite_ref-Endorphin_81-0\" class=\"reference\"><\/sup>\u00a0and\u00a0phenethylamine\u00a0(a\u00a0trace amine\u00a0and\u00a0amphetamine\u00a0analog).<sup id=\"cite_ref-PEA_exercise_primary_82-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Renaissance_83-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Neuropsychiatric_84-0\" class=\"reference\"><\/sup><\/p>\n<h3><span id=\"Sleep\" class=\"mw-headline\">Sleep<\/span><\/h3>\n<p>Preliminary evidence from a 2012 review indicated that physical training for up to four months might increase sleep quality in adults over 40 years of age.<sup id=\"cite_ref-85\" class=\"reference\"><\/sup>\u00a0A 2010 review suggested that exercise generally improved\u00a0sleep for most people and may help with\u00a0insomnia. Still, there\u00a0is insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.<sup id=\"cite_ref-86\" class=\"reference\"><\/sup>\u00a0A 2018 systematic review and meta-analysis suggested that exercise can improve sleep quality in people with insomnia.<sup id=\"cite_ref-87\" class=\"reference\"><\/sup><\/p>\n<h3><span id=\"Libido\" class=\"mw-headline\">Libido<\/span><\/h3>\n<p>One 2013 study found that exercising improved sexual arousal problems related to antidepressant use.<sup id=\"cite_ref-88\" class=\"reference\"><\/sup><\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"Mechanism_of_effects\" class=\"mw-headline\">Mechanism of effects of exercise<\/span><\/h2>\n<h3><span id=\"Skeletal_muscle\" class=\"mw-headline\">Skeletal muscle<\/span><\/h3>\n<p>Resistance training and subsequent consumption of a protein-rich meal promote <a title=\"Muscle hypertrophy\" href=\"https:\/\/en.wikipedia.org\/wiki\/Muscle_hypertrophy\">m<\/a>uscle hypertrophy\u00a0and gains in\u00a0muscle strength\u00a0by stimulating\u00a0myofibrillar\u00a0muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Muscle_hypertrophy_review_90-0\" class=\"reference\"><\/sup>\u00a0The stimulation of muscle protein synthesis by resistance training occurs via\u00a0phosphorylation\u00a0of the\u00a0mechanistic target of rapamycin\u00a0(mTOR) and subsequent activation of\u00a0mTORC1, which leads to\u00a0protein biosynthesis\u00a0in cellular\u00a0ribosomes\u00a0via phosphorylation of mTORC1&#8217;s immediate targets (the\u00a0p70S6 kinase\u00a0and the\u00a0translation\u00a0repressor protein\u00a04EBP1).<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-Molecular_Aspects_of_Medicine_2016_review_91-0\" class=\"reference\"><\/sup>\u00a0The suppression of muscle protein breakdown following food consumption occurs primarily via increases in\u00a0plasma\u00a0insulin.<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-2\" class=\"reference\"><\/sup><sup id=\"cite_ref-HMB_in_vivo_human_pharmacodynamics_92-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Pharmacodynamics_and_pharmacokinetics_of_HMB-CA_in_humans_in_vivo_93-0\" class=\"reference\"><\/sup>\u00a0Similarly, increased muscle protein synthesis (via activation of mTORC1) and suppressed muscle protein breakdown (via insulin-independent mechanisms) has also been shown to occur following ingestion of\u00a0\u03b2-hydroxy \u03b2-methyl butyric acid.<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-3\" class=\"reference\"><\/sup><sup id=\"cite_ref-HMB_in_vivo_human_pharmacodynamics_92-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-Pharmacodynamics_and_pharmacokinetics_of_HMB-CA_in_humans_in_vivo_93-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-Sarcopenia_July_2015_review_94-0\" class=\"reference\"><\/sup><\/p>\n<p>Aerobic exercise induces\u00a0mitochondrial biogenesis\u00a0and an increased capacity for\u00a0oxidative phosphorylation in skeletal muscle mitochondria, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.<sup id=\"cite_ref-95\" class=\"reference\"><\/sup>\u00a0These effects occur via an exercise-induced increase in the intracellular\u00a0AMP: ATP\u00a0ratio, thereby triggering the activation of\u00a0AMP-activated protein kinase (AMPK), which subsequently phosphorylates\u00a0peroxisome proliferator-activated receptor-gamma coactivator-1\u03b1\u00a0(PGC-1\u03b1), the\u00a0master regulator\u00a0of mitochondrial biogenesis.<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-5\" class=\"reference\"><\/sup><sup id=\"cite_ref-Aerobic_exercise_\u2013_mitochondrial_biogenesis_and_OXPHOS_capacity_96-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-Mitochondrial_biogenesis_97-0\" class=\"reference\"><\/sup><\/p>\n<div class=\"thumb tmulti tnone center\">\n<div class=\"thumbinner\">\n<div class=\"trow\">\n<div class=\"tsingle\">\n<div class=\"thumbimage\"><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Muscle_protein_synthesis_signaling_cascades.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/2\/21\/Muscle_protein_synthesis_signaling_cascades.jpg\/396px-Muscle_protein_synthesis_signaling_cascades.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/2\/21\/Muscle_protein_synthesis_signaling_cascades.jpg\/594px-Muscle_protein_synthesis_signaling_cascades.jpg 1.5x, \/\/upload.wikimedia.org\/wikipedia\/commons\/2\/21\/Muscle_protein_synthesis_signaling_cascades.jpg 2x\" alt=\"Signaling cascade diagram\" width=\"396\" height=\"222\" data-file-width=\"619\" data-file-height=\"347\" \/><\/a><\/div>\n<div class=\"thumbcaption\">\n<p>Diagram of the molecular\u00a0signaling cascades involved in\u00a0myofibrillar\u00a0muscle protein synthesis and\u00a0mitochondrial biogenesis\u00a0in response to physical exercise and specific\u00a0amino acids\u00a0or their derivatives (primarily\u00a0<span class=\"nowrap\"><span class=\"smallcaps\">l<\/span>-leucine<\/span>\u00a0and\u00a0HMB).<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-6\" class=\"reference\"><\/sup>\u00a0Many amino acids derived from food protein promote the activation of\u00a0mTORC1\u00a0and increase\u00a0protein synthesis\u00a0by\u00a0signaling\u00a0through\u00a0Rag GTPases.<sup id=\"cite_ref-Skeletal_muscle_homeostasis_2016_review_89-7\" class=\"reference\"><\/sup><sup id=\"cite_ref-The_neurology_of_mTOR_98-0\" class=\"reference\"><\/sup><\/p>\n<div class=\"mw-collapsible mw-collapsed mw-made-collapsible\">\n<p><span class=\"mw-collapsible-toggle mw-collapsible-toggle-default mw-collapsible-toggle-collapsed\" tabindex=\"0\" role=\"button\" aria-expanded=\"false\"><a class=\"mw-collapsible-text\">show<\/a><\/span><\/p>\n<div>Abbreviations and representations<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"tsingle\">\n<div class=\"thumbimage\"><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Resistance_exercise-induced_muscle_protein_synthesis.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/3\/35\/Resistance_exercise-induced_muscle_protein_synthesis.jpg\" alt=\"Graph of muscle protein synthesis vs time\" width=\"388\" height=\"222\" data-file-width=\"387\" data-file-height=\"221\" \/><\/a><\/div>\n<div class=\"thumbcaption\">Resistance training stimulates muscle protein synthesis (MPS) for a period of up to 48 hours following exercise (shown by the dotted line).<sup id=\"cite_ref-Muscle_hypertrophy_review_90-1\" class=\"reference\"><\/sup>\u00a0Ingestion of a protein-rich meal at any point during this period will augment the exercise-induced increase in muscle protein synthesis (shown by solid lines).<sup id=\"cite_ref-Muscle_hypertrophy_review_90-2\" class=\"reference\"><\/sup><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3><span id=\"Other_peripheral_organs\" class=\"mw-headline\">Other peripheral organs<\/span><\/h3>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\">\n<p><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Aerobic_Anaerobic_Exercise_Adaptations.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"thumbimage aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/f\/f6\/Aerobic_Anaerobic_Exercise_Adaptations.jpg\/400px-Aerobic_Anaerobic_Exercise_Adaptations.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/f\/f6\/Aerobic_Anaerobic_Exercise_Adaptations.jpg 1.5x\" alt=\"\" width=\"400\" height=\"298\" data-file-width=\"579\" data-file-height=\"431\" \/><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><\/div>\n<p>Summary of long-term adaptations to regular aerobic and anaerobic exercise. Aerobic exercise can cause several central cardiovascular adaptations, including an increase in\u00a0<a title=\"Stroke volume\" href=\"https:\/\/en.wikipedia.org\/wiki\/Stroke_volume\">stroke volume<\/a>\u00a0(SV)<sup id=\"cite_ref-Exercise_SV_99-0\" class=\"reference\"><\/sup>\u00a0and maximal aerobic capacity (VO<sub>2<\/sub>\u00a0max),<sup id=\"cite_ref-Exercise_SV_99-1\" class=\"reference\"><\/sup><sup id=\"cite_ref-AerobicMotorCapability_100-0\" class=\"reference\"><\/sup>\u00a0as well as a decrease in\u00a0resting heart rate\u00a0(RHR).<sup id=\"cite_ref-Exercise_RHR1_101-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Exercise_RHR2_102-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Exercise_RHR3_103-0\" class=\"reference\"><\/sup>\u00a0Long-term adaptations to resistance training, the most common form of anaerobic exercise, include\u00a0muscular hypertrophy,<sup id=\"cite_ref-Exercise_Hypertrophy_104-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Exercise_Hypertrophy2_105-0\" class=\"reference\"><\/sup>\u00a0an increase in the\u00a0physiological cross-sectional area\u00a0(PCSA) of muscle(s), and an increase in\u00a0neural drive,<sup id=\"cite_ref-Exercise_Neuraldrive_106-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-AnaerobicStrength_107-0\" class=\"reference\"><\/sup>\u00a0both of which lead to increased\u00a0muscular strength.<sup id=\"cite_ref-Exercise_MuscularStrength_108-0\" class=\"reference\"><\/sup> Neural adaptations begin more quickly and plateau before the hypertrophic response.<sup id=\"cite_ref-NeuralvsHypertrophy1_109-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-NeuralvsHypertrophy2_110-0\" class=\"reference\"><\/sup><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Developing research has demonstrated that many of the benefits of exercise are mediated through skeletal muscle as an endocrine organ. Contracting muscles release multiple substances known as myokines\u00a0which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.<sup id=\"cite_ref-111\" class=\"reference\"><\/sup>\u00a0Exercise reduces levels of\u00a0cortisol, which causes many health problems, both physical and mental.<sup id=\"cite_ref-112\" class=\"reference\"><\/sup>\u00a0Endurance exercise before meals lowers\u00a0blood glucose\u00a0more than the same exercise after meals.<sup id=\"cite_ref-113\" class=\"reference\"><\/sup>\u00a0There is evidence that vigorous exercise (90\u201395% of\u00a0VO<sub>2<\/sub>\u00a0max) induces a greater degree of physiological\u00a0cardiac hypertrophy\u00a0than moderate exercise (40 to 70% of VO<sub>2<\/sub> max). Still, it is unknown whether this has any effects on overall morbidity and\/or mortality.<sup id=\"cite_ref-114\" class=\"reference\"><\/sup> Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise) or myocardial thickness (strength training).\u00a0Ventricular<a title=\"Ventricular hypertrophy\" href=\"https:\/\/en.wikipedia.org\/wiki\/Ventricular_hypertrophy\"> hypertrophy<\/a>, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise. keywords: Diabetes, exercise, Countries, U.S<\/p>\n<h3><span id=\"Central_nervous_system\" class=\"mw-headline\">Central nervous system<\/span><\/h3>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Further information:\u00a0Neurobiological effects of physical exercise \u00a7\u00a0Neuroplasticity<\/div>\n<p>The effects of physical exercise on the\u00a0central nervous system\u00a0are mediated in part by specific\u00a0neurotrophic factor\u00a0hormones released into the bloodstream by muscles, including\u00a0BDNF,\u00a0IGF-1, and\u00a0VEGF.<sup id=\"cite_ref-Exercise_\u2013_neurotrophic_factors_+_basal_ganglia_115-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-BDNF_meta_analysis_116-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-VEGF_aging_brain_117-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Fitness_mechanism_118-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Comprehensive_review_\u2013_repeat_citation_119-0\" class=\"reference\"><\/sup><sup id=\"cite_ref-Cerebral_hemodynamics_and_AD_120-0\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Public_health_measures\" class=\"mw-headline\">Public health measures<\/span><\/h2>\n<p>Multiple component community-wide campaigns are frequently used to increase a population&#8217;s level of physical activity. A 2015 Cochrane review, however, did not find evidence supporting a benefit.<sup id=\"cite_ref-:0_121-0\" class=\"reference\"><\/sup>\u00a0The quality of the underlying evidence was also poor.<sup id=\"cite_ref-:0_121-1\" class=\"reference\"><\/sup>\u00a0However, there is some evidence that school-based interventions can increase activity levels and fitness in children.<sup id=\"cite_ref-Dobbins_17-1\" class=\"reference\"><\/sup> Another Cochrane review found evidence that certain types of exercise programs, such as those involving gait, balance, coordination, and functional tasks, can improve balance in older adults.<sup id=\"cite_ref-122\" class=\"reference\"><\/sup> Following progressive resistance training, older adults also respond with improved physical function.<sup id=\"cite_ref-123\" class=\"reference\"><\/sup> A Survey of brief interventions promoting physical activity found that they are cost-effective, although there are variations between studies.<sup id=\"cite_ref-124\" class=\"reference\"><\/sup><\/p>\n<p>Environmental approaches appear promising: signs that encourage the use of stairs and community campaigns may increase exercise levels.<sup id=\"cite_ref-125\" class=\"reference\"><\/sup> For example, the city of\u00a0<a title=\"Bogot\u00e1\" href=\"https:\/\/en.wikipedia.org\/wiki\/Bogot%C3%A1\">Bogot\u00e1<\/a>,\u00a0<a title=\"Colombia\" href=\"https:\/\/en.wikipedia.org\/wiki\/Colombia\">Colombia<\/a>, blocks off 113 kilometers (70\u00a0mi) of roads on Sundays and holidays to make it easier for its citizens to get exercise. Such\u00a0pedestrian zones\u00a0are part of an effort to combat chronic diseases and to maintain a healthy\u00a0<a class=\"mw-redirect\" title=\"Body Mass Index\" href=\"https:\/\/en.wikipedia.org\/wiki\/Body_Mass_Index\">BMI<\/a>. keywords: Diabetes, exercise, chronic ailment<sup id=\"cite_ref-126\" class=\"reference\"><\/sup><sup id=\"cite_ref-Dons_127-0\" class=\"reference\"><\/sup><\/p>\n<p>To identify which public health strategies are effective, a Cochrane overview of reviews is in preparation.<sup id=\"cite_ref-128\" class=\"reference\"><\/sup><\/p>\n<p>Physical exercise was said to decrease healthcare costs, increase the rate of job attendance, and increase the number of effort women put into their jobs.<sup id=\"cite_ref-129\" class=\"reference\"><\/sup>\u00a0There is some level of concern about additional exposure to air pollution when\u00a0exercising outdoors, especially near traffic.<sup id=\"cite_ref-Laeremans_et_al._2018_130-0\" class=\"reference\"><\/sup><\/p>\n<p>Children will mimic the behavior of their parents about physical exercise. Parents can thus promote physical activity and limit the number of time children spend in front of screens.<sup id=\"cite_ref-131\" class=\"reference\"><\/sup><\/p>\n<p>Children who are overweight and participate in physical exercise experience a greater loss of body fat and increased cardiovascular fitness. According to the Centers for Disease Control and Prevention in the United States, children and adolescents should do 60 minutes or more of physical activity each day.<sup id=\"cite_ref-132\" class=\"reference\"><\/sup>\u00a0Implementing physical exercise in the school system and ensuring an environment in which children can reduce barriers to maintain a healthy lifestyle is essential.<\/p>\n<p>The\u00a0<a title=\"European Commission\" href=\"https:\/\/en.wikipedia.org\/wiki\/European_Commission\">European Commission<\/a>&#8216;s Directorate-General for Education and Culture (DG EAC) has dedicated programs and funds for Health Enhancing Physical Activity (HEPA) projects<sup id=\"cite_ref-133\" class=\"reference\"><\/sup>\u00a0within its\u00a0Horizon 2020\u00a0and\u00a0<a title=\"Erasmus+\" href=\"https:\/\/en.wikipedia.org\/wiki\/Erasmus%2B\">Erasmus+<\/a> program, as research showed that too many Europeans are not physically active enough. Financing is available for increased collaboration between players active in this field across the EU and worldwide, the promotion of HEPA in the EU and its partner countries, and the European Sports Week. The DG EAC regularly publishes a\u00a0Eurobarometer\u00a0on sport and physical activity.<\/p>\n<h2><span id=\"Exercise_trends\" class=\"mw-headline\">Exercise trends<\/span><\/h2>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\">\n<p><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Woman_running_barefoot_on_beach.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"thumbimage aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/9\/9a\/Woman_running_barefoot_on_beach.jpg\/220px-Woman_running_barefoot_on_beach.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/9\/9a\/Woman_running_barefoot_on_beach.jpg\/330px-Woman_running_barefoot_on_beach.jpg 1.5x, \/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/9\/9a\/Woman_running_barefoot_on_beach.jpg\/440px-Woman_running_barefoot_on_beach.jpg 2x\" alt=\"\" width=\"424\" height=\"565\" data-file-width=\"1728\" data-file-height=\"2304\" \/><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><\/div>\n<p><a title=\"Running\" href=\"https:\/\/en.wikipedia.org\/wiki\/Running\">Running<\/a> has become a popular form of exercise. keywords: Diabetes, exercise, Countries, U.S<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Main article:\u00a0<a title=\"Exercise trends\" href=\"https:\/\/en.wikipedia.org\/wiki\/Exercise_trends\">Exercise trends<\/a><\/div>\n<p>Worldwide there has been a large shift toward less physically demanding work.<sup id=\"cite_ref-WHO2009_134-0\" class=\"reference\"><\/sup> This has been accompanied by increasing mechanized transportation, a greater prevalence of labor-saving technology in the home, and fewer active\u00a0recreational pursuits.<sup id=\"cite_ref-WHO2009_134-1\" class=\"reference\"><\/sup>\u00a0Personal lifestyle changes, however, can correct the lack of physical exercise.<\/p>\n<p>Research published in 2015 suggests that incorporating\u00a0<a title=\"Mindfulness\" href=\"https:\/\/en.wikipedia.org\/wiki\/Mindfulness\">mindfulness<\/a> into physical exercise interventions increases exercise adherence and self-efficacy and positively affects both psychologically and physiologically.<sup id=\"cite_ref-Kennedy_135-0\" class=\"reference\"><\/sup><\/p>\n<h3><span id=\"Social_and_cultural_variation\" class=\"mw-headline\">Social and cultural variation: an exercise in diabetes<\/span><\/h3>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\">\n<p><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"thumbimage aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/b\/bf\/Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg\/220px-Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/b\/bf\/Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg\/330px-Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg 1.5x, \/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/b\/bf\/Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg\/440px-Nordic_walking_Sauvak%C3%A4vely%C3%A4_Vallilassa_edited.jpg 2x\" alt=\"\" width=\"327\" height=\"260\" data-file-width=\"900\" data-file-height=\"717\" \/><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><\/div>\n<p>&#8220;<a title=\"Nordic walking\" href=\"https:\/\/en.wikipedia.org\/wiki\/Nordic_walking\">Nordic walking<\/a>&#8221; combining poles and walking in\u00a0<a title=\"Helsinki\" href=\"https:\/\/en.wikipedia.org\/wiki\/Helsinki\">Helsinki<\/a>,\u00a0<a title=\"Finland\" href=\"https:\/\/en.wikipedia.org\/wiki\/Finland\">Finland<\/a>, 2008<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Exercising looks different in every country, as do the motivations behind exercising.\u00a0In some countries, people exercise primarily indoors, while in others, people primarily\u00a0exercise outdoors. People may exercise for personal enjoyment, health, well-being, social interactions, competition or training, etc. These differences could potentially be attributed to a variety of reasons, including geographic location and social tendencies.<\/p>\n<p>In Colombia, for example, citizens value and celebrate the outdoor environments of their country. In many instances, they utilize outdoor activities as social gatherings to enjoy nature and their communities. In Bogot\u00e1, Colombia, a 70-mile stretch of road known as the Ciclov\u00eda is shut down each Sunday for bicyclists, runners, rollerbladers, skateboarders, and other exercisers to work out and enjoy their surroundings.<\/p>\n<p>keywords: Diabetes, exercise, chronic ailment<sup id=\"cite_ref-136\" class=\"reference\"><\/sup><\/p>\n<p>Similar to Colombia, citizens of <a title=\"Cambodia\" href=\"https:\/\/en.wikipedia.org\/wiki\/Cambodia\">Cambodia<\/a> tend to exercise socially outside. In this country, public gyms have become quite popular. People will congregate at these outdoor gyms to utilize the public facilities and organize aerobics and dance sessions, which are open to the public.<sup id=\"cite_ref-137\" class=\"reference\"><\/sup><\/p>\n<p>Sweden has also begun developing outdoor gyms called <i>utegym<\/i>. These gyms are free to the public and are often placed in beautiful, picturesque environments. People will swim in rivers, use boats, and run through forests to stay healthy and enjoy the natural world around them. This works particularly well in Sweden due to its geographical location.<sup id=\"cite_ref-138\" class=\"reference\"><\/sup><\/p>\n<p>Exercise in some areas of China, particularly among retired, seems to be socially grounded. Dances are held in public parks; these gatherings may include Latin dancing, ballroom dancing, tango, or even the jitterbug. Dancing in public allows people to interact with those they would not normally interact with, allowing for health and social benefits.<sup id=\"cite_ref-139\" class=\"reference\"><\/sup><\/p>\n<p>These sociocultural variations in physical exercise show how people in different geographic locations and social climates have varying motivations and exercise methods. Physical exercise can improve health and well-being and enhance community ties and appreciation of natural beauty. keywords: Diabetes, exercise, Countries, U.S<sup id=\"cite_ref-Fitness_for_Foreigners_3-2\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Nutrition_and_recovery\" class=\"mw-headline\">Nutrition and recovery<\/span><\/h2>\n<p>Proper <a title=\"Nutrition\" href=\"https:\/\/en.wikipedia.org\/wiki\/Nutrition\">nutrition<\/a> is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio while providing ample\u00a0micronutrients to aid the body with the recovery process following strenuous exercise.<sup id=\"cite_ref-140\" class=\"reference\"><\/sup><\/p>\n<p>Active recovery is recommended after participating in physical exercise because it removes\u00a0lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system. An individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.<sup id=\"cite_ref-pmid16195010_141-0\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"Excessive_exercise\" class=\"mw-headline\">Excessive exercise<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">Main article:\u00a0Overtraining<\/div>\n<p>Excessive exercise or\u00a0<a title=\"Overtraining\" href=\"https:\/\/en.wikipedia.org\/wiki\/Overtraining\">overtraining<\/a>\u00a0occurs when a person exceeds their body&#8217;s ability to recover from strenuous exercise.<sup id=\"cite_ref-142\" class=\"reference\"><\/sup><\/p>\n<h2><span id=\"History\" class=\"mw-headline\">History Diabetes, exercise, chronic ailment<\/span><\/h2>\n<div class=\"hatnote navigation-not-searchable\" role=\"note\">See also:\u00a0Aerobic exercise \u00a7\u00a0History,\u00a0<a title=\"Fitness culture\" href=\"https:\/\/en.wikipedia.org\/wiki\/Fitness_culture\">Fitness Culture<\/a>, and\u00a0History of physical training and fitness.<\/div>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\">\n<p><a class=\"image\" href=\"https:\/\/en.wikipedia.org\/wiki\/File:Roper%27s_gymnasium,_Philadelphia,_circa_1831.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"thumbimage aligncenter\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/4f\/Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg\/300px-Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg\" srcset=\"\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/4f\/Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg\/450px-Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg 1.5x, \/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/4f\/Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg\/600px-Roper%27s_gymnasium%2C_Philadelphia%2C_circa_1831.jpg 2x\" alt=\"\" width=\"449\" height=\"299\" data-file-width=\"700\" data-file-height=\"467\" \/><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><\/div>\n<p>Roper&#8217;s gymnasium, Philadelphia, circa 1831. keywords: Diabetes, exercise, chronic ailment<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>The benefits of exercise have been known since antiquity. Dating back to 65 BCE, Marcus Cicero, Roman politician and lawyer, stated: &#8220;It is exercise alone that supports the spirits and keeps the mind in vigor.&#8221;<sup id=\"cite_ref-143\" class=\"reference\"><\/sup>\u00a0The exercise was also seen to be valued later in history during the\u00a0Early Middle Ages to survive by the\u00a0Germanic peoples\u00a0of Northern Europe.<sup id=\"cite_ref-144\" class=\"reference\"><\/sup><\/p>\n<p>More recently, exercise was regarded as a beneficial force in the 19th century. After 1860, Archibald MacLaren opened a gymnasium at the University of Oxford and instituted a training regimen for 12 military officials.<sup id=\"cite_ref-145\" class=\"reference\"><\/sup>\u00a0This regimen was assimilated into the training of the\u00a0British Army, which formed the\u00a0Army Gymnastic Staff\u00a0in 1860 and made sport an important part of military life.<sup id=\"cite_ref-146\" class=\"reference\"><\/sup><sup id=\"cite_ref-147\" class=\"reference\"><\/sup><sup id=\"cite_ref-148\" class=\"reference\"><\/sup>\u00a0Several mass exercise movements were started in the early twentieth century as well. The first and most significant of these in the UK was the Women&#8217;s League of Health and Beauty, founded in 1930 by\u00a0Mary Bagot Stack, which had 166,000 members in 1937.<sup id=\"cite_ref-FitnessLeague_149-0\" class=\"reference\"><\/sup><\/p>\n<p>The link between physical health and exercise (or lack of it) was further established in 1949 and reported in 1953 by a team led by\u00a0<a title=\"Jerry Morris\" href=\"https:\/\/en.wikipedia.org\/wiki\/Jerry_Morris\">Jerry Morris<\/a>.<sup id=\"cite_ref-150\" class=\"reference\"><\/sup><sup id=\"cite_ref-Morris1953_151-0\" class=\"reference\"><\/sup>\u00a0Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence of heart disease.<\/p>\n<header class=\"entry-header\">\n<h2 class=\"entry-title\">How To Lose Weight Fast<\/h2>\n<div class=\"entry-meta\"><span class=\"byline\">by\u00a0<span class=\"author vcard\"><a class=\"url fn n\" title=\"View all posts by exporter\" href=\"https:\/\/www.sport-fitness-advisor.com\/author\/exporter\" rel=\"author\"><span class=\"author-name\">exporter<\/span><\/a><\/span><\/span><\/div>\n<\/header>\n<div class=\"entry-content\">\n<p>Whatever the latest diet or exercise trend, whatever bullshit lines the personal trainer at the gym is feeding you, and whatever the latest scientific research is telling us, losing weight revolves around one factor and only one\u2026 CALORIES<\/p>\n<\/div>\n<p>Search: Diabetes, exercise, chronic ailment<\/p>\n<p><a href=\"https:\/\/www.diabetesasia.org\/magazine\/international-yoga-day\/\">https:\/\/www.diabetesasia.org\/magazine\/international-yoga-day\/<\/a><sup id=\"cite_ref-Morris1953_151-1\" class=\"reference\"><\/sup><\/p>\n<p><a href=\"https:\/\/www.diabetesasia.org\/magazine\/vitamin-d-deficiency-or-hypovitaminosis-d\/\"><strong>Vitamin D deficiency<\/strong>\u00a0or\u00a0<strong>hypovitaminosis D<\/strong><\/a><\/p>\n<p>is defined as a\u00a0vitamin D level that is below normal. It most commonly occurs when they have inadequate\u00a0sunlight exposure\u00a0(in particular sunlight with adequate\u00a0ultraviolet B rays\u00a0(UVB)).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why Exercise Is Non-Negotiable with Diabetes Why Exercise Is Non-Negotiable with Diabetes: diabetes is just&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1298,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[23,464],"tags":[479,470,472,480,477,478,473,466,475,481,476,469,468,465,471,474,467],"class_list":["post-850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-medicine","category-physical-activity","tag-aerobic-exercise","tag-agility","tag-and-speed","tag-cardiovascular-endurance","tag-fitness","tag-fitness-in-diabetes","tag-flexibility-exercises","tag-high-intensity-interval-training","tag-lengthen-muscles","tag-long-distance-running","tag-muscles","tag-physical-activity","tag-physical-activity-in-diabetes","tag-physical-fitness","tag-power","tag-stretch","tag-vo2-max"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/04\/exercise.jpg?fit=524%2C290&ssl=1","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/850","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/comments?post=850"}],"version-history":[{"count":2,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/850\/revisions"}],"predecessor-version":[{"id":8799,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/850\/revisions\/8799"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media\/1298"}],"wp:attachment":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media?parent=850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/categories?post=850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/tags?post=850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}