HEALTH CONDITIONS AND REMEDIES
Exercise: A Versatile Remedy for 9 Health Issues
Jan
Exercise is often hailed as a panacea, capable of addressing a wide range of health problems. From anxiety to osteoarthritis, regular physical activity can provide significant benefits. In his book, “The Exercise Cure,” Dr. Jordan Metzl explores the therapeutic potential of exercise, highlighting several conditions that can be effectively treated or improved through physical activity. Here are nine health issues that can be alleviated with exercise:
- Anxiety: Exercise releases endorphins and promotes an immediate mood lift, making it beneficial for both day-to-day anxiety and chronic clinical anxiety. Research shows that individuals who exercise are 25 percent less likely to develop anxiety.
Recommended exercises: For chronic anxiety, meditative exercises like yoga, which focus on breathing and calming the nervous system, are ideal. For general anxiety, any regular exercise is beneficial, with higher intensity activities offering greater benefits.
- ADHD: While there is no cure for Attention Deficit Hyperactivity Disorder (ADHD), exercise can improve focus, regulate emotions, and reduce fidgeting in both children and adults with the condition. Exercise temporarily increases dopamine levels, similar to the effects of medications like Ritalin and Adderall.
Recommended exercises: Adults can benefit from any form of exercise, while structured aerobic activities that foster teamwork and boost self-esteem are preferable for children with ADHD.
- Memory Loss/Cognition Problems: Exercise stimulates blood flow to the brain, counteracting cardiovascular issues that hinder brain function. It also promotes growth and adaptation in the brain, particularly in memory-related areas. Research indicates that adults who exercise regularly perform better on tests of memory, attention, decision making, multitasking, and planning.
Recommended exercises: Any form of exercise is beneficial, but learning new skills or engaging in novel activities appears to stimulate greater brain growth. Trying activities like square dancing, tai chi, tennis, martial arts, or exploring new trails and hobbies can be advantageous.
- Sleep Problems: Exercise is as effective as sleep aids in improving sleep quality. Studies have shown that people who exercise experience deeper and higher-quality sleep. Additionally, exercise counters various health issues associated with inadequate sleep, such as weight gain, fatigue, lethargy, heart disease, and stress intolerance. Exercise can also help alleviate sleep apnea, which can be worsened by weight gain.
Recommended exercises: Just 30 minutes of any exercise is sufficient to improve sleep quality. Meditative exercises like yoga or tai chi are particularly effective.
- Asthma: Surprisingly, exercise can reduce the severity of asthma symptoms by improving cardiovascular health. Weight gain, which exacerbates asthma due to inflammation caused by fat cells, can also be addressed through exercise.
Recommended exercises: Engaging in any cardio or strength training activity that interests you is beneficial. When exercising outdoors, it’s important to avoid environmental triggers that may provoke an asthma attack, such as mold, pollen, pollution, or extremely cold air.
- Erectile Dysfunction and Low Libido: Exercise can enhance sexual health for both men and women. Erectile dysfunction and low sex drive can arise from stress, poor sleep quality, fatigue, sedentary lifestyles, as well as heart problems and metabolic disorders. Exercise also combats depression, potentially eliminating the need for antidepressant medications that may impair sexual function.
Recommended exercises: Lower-body exercises improve circulation and can help with erectile dysfunction. Most forms of exercise can boost libido, especially when done as a couple.
- PMS and Menopause-related Symptoms: Exercise has been shown to reduce symptoms associated with PMS and menopause. Movement serves as a natural mood and energy booster, alleviating hormonal shifts common during these periods. For menopausal women, a combination of aerobic and strength training is beneficial, while aerobic exercise alone is sufficient for reducing PMS symptoms. Stress-reducing activities like yoga, tai chi, or Pilates can also help counteract emotional swings caused by hormones.
- Lower-Back, Hip, Knee, and Neck Pain: Exercise can alleviate pain caused by a sedentary lifestyle, stress, obesity, and weak muscles in affected areas. Strengthening exercises and stretches targeting the specific problem area can be effective. For example, knee pain often results from a weak iliotibial band, while shoulder and neck pain may stem from prolonged computer use with poor posture.
Recommended exercises: Dr. Metzl provides detailed exercises for each type of pain in his book. Strength training and stretches focused on the affected area are typically recommended.
- Osteoarthritis: Despite the pain associated with osteoarthritis, exercise should not be avoided. Staying active helps in weight loss, reducing stress on the joints. Exercise, particularly strength training, strengthens muscles surrounding the affected joints, relieving some of the pressure. Inactivity can further deteriorate cartilage, exacerbating the problem.
Recommended exercises: Weight-bearing cardio exercises like walking, swimming, or water aerobics are beneficial. Basic strength training should be tailored based on the individual’s pain level, and stretching exercises can improve muscle flexibility.
In conclusion, exercise offers a versatile solution to numerous health problems. Incorporating regular physical activity into one’s routine can provide remarkable benefits for both physical and mental well-being. It’s an accessible and cost-effective remedy that holds the potential to improve overall health and quality of life.
