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

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