one two three still recording welcome I'm dr. Mike Hanson and in this video we're gonna talk
about the ten proven benefits to exercise why am I making this video because physical inactivity
or lack of exercise is a big deal in the world but especially in the United States it's been
proven that lack of activity is associated with more mortality all right so technically physical
activity and exercise aren't the same thing they technically shouldn't be used interchangeably
but for our purposes I'll just say exercise is a more planned form of physical activity
now I said exercise improves mortality this is based on a bunch of observational studies
if you didn't know there are different types of studies that can be done observational studies
aren't the best quality studies but it's hard to study exercise because you can't just put
people into a certain group for a certain amount of time and then study them over time in these
different categories the same applies to studying nutrition and the same applies to studying a lot
of different things in medicine what do I mean by that okay so there is a study that came out
on CNN saying that physical inactivity was worse than smoking now that may or may not be true but
I'm not gonna base my thinking off of that one study because I know how difficult these studies
are and you can't come to definitive definitive conclusions based on one study because there is
no perfect study especially when it comes to exercise and nutrition for example you can't
just put people in different groups and study them over time it doesn't work that way you
can't just have one group of okay these people are going to smoke but not exercise these people
are going to smoke and exercise these people are going to not smoke but they will exercise
and then these people are going to not smoke and they will exercise those four categories are are
each separate but you can't just lump people and force people to do you one of those and then say
ok we have 1 million in this category 1 million in that quarter that category and that 1 million
that category another million in that category and then say okay we're gonna watch them from
the age of 18 to 65 and then study these different groups that would be a great study in theory but
obviously has ethically ethical issues because you can't just say to someone hey listen for the study
you're gonna smoke for a really long time because you know we're trying to get good results here
number two it's been shown to improve the effects on the heart and the cardiovascular
system as a whole so for example there's less risk of coronary events meaning heart attack less risk
of cardiac death there's improvements in overall blood pressure number three exercise has been
associated with improvement of insulin levels blood sugar control meaning you're less likely
to get type 2 diabetes if you have exercised regularly also nutrition plays a big part in
that as does everything else that we're talking about but we're focusing on exercise in this video
so exercise by itself has shown to have a less likelihood of developing type 2 diabetes number
four I mentioned earlier prevention of cancer can exercise prevent cancer well the studies
have shown there is less likelihood of developing certain types of cancer with routine exercise this
include breast colorectal intestinal prostate endometrial and pancreatic proven benefit number
five you're less likely to become obese if you are beast you're likely to lose fat so exercise in and
of by itself will help you lose fat dieting well having a good nutrition plan that will help you
by itself lose fat when you combine a good diet with a good exercise regimen those two combined
exponentially to help you lose fat it's like fat burner poor looking shredded number six decrease
the chances of osteoporosis and fractures of the bone this benefit is when you do weight-bearing
exercises so when you're lifting weights this increases bone mineral density decreasing the risk
of osteoporosis decreasing the risk of fractures this is especially important for women who are
at higher risk of osteoporosis especially as they get older number seven want to quit
smoking well exercise helps you to quit smoking I suggest that number eight physical exercise is
associated with a reduced risk of gall stones gall stones are in your gall bladder well not
every one but they can form in your gall bladder in this little area that's right next to the liver
and sometimes those gall stones can irritate the gall bladder and they can exit the gall bladder
through this little little canal and when that happens infection can develop there that's known
as cholecystitis no one wants that number nine exercise is associated with improved cognition
keeping your mind sharp now this may decrease your chances of getting dementia but the studies are
not conclusive regarding that yet number ten it reduces anxiety levels reduces stress decreases
your chances of becoming depressed now when you think about it what happens when your exercise
to talk about that runner's high but also you get that high from when you're working out with
weights or doing high-intensity interval training what's going on there is you have this surge of
norepinephrine which is like adrenaline you have norepinephrine you have dopamine going
you have serotonin all these neurotransmitters these chemicals in your brain are flowing and it
makes you feel good in that moment you're like whoo and then what happens is you kind of come
back down to your baseline so you get this spike in these in these chemicals natural chemicals to
your brain and then you kind of go back to your normal baseline where you were after the workout
but then what happens is you do it again and then you go back to your new baseline which is a little
bit higher than your old baseline I need to do it again and it'll higher and a little higher
it'll higher after a while I could do it for 30 60 90 days start having a new baseline up
to here your brain is feeling really good more often compared to where you started so exercise
I recommend every day if you can maybe one or two days off but the more the better generally
speaking of course everyone is unique everyone has their own genetics everyone has their own
physician hopefully but generally speaking the more exercise the better so I hope you enjoyed
this video if you did feel free to give it a like if you didn't feel free to dislike
it whatever and I will make another video if you want me to let me know in the comments below let
me know what you thought about the benefits of exercise if you've in particular notice
the benefits let me know below let me know below if you have a thought let me know below
you