17 Exercise and Movement

Regular Exercise

The importance of getting regular exercise is probably nothing new to you. The health benefits are well known and established: Regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better.

As a busy college student, you may be thinking, I know this, but I don’t have time! I have classes and work and a full life! What you may not know is that—precisely because you have such a demanding, possibly stressful schedule—now is the perfect time to make exercise a regular part of your life. Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can help you be a more successful student, too. As you’ll see in the section on brain health, below, exercise is a powerful tool for improving one’s mental health and memory—both of which are especially important when you’re in school.

The good news is that most people can improve their health and quality of life through a modest increase in daily activity. You don’t have to join a gym, spend a lot of money, or even do the same activity every time—just going for a walk or choosing to take the stairs (instead of the elevator) can make a difference.  However, here at the U of A, you already pay for gym access through your fees, so you might as well use it! There are 3 Rec Centers at the University of Arizona and many opportunities for different types of workouts.  They have group fitness classes, a pool, courts, and fields. and even a bouldering wall! The Rec Center will even pair you with someone who has a similar schedule if you want to work out with a partner.

Physical Fitness and Types of Exercise

Physical fitness is a state of well-being that gives you sufficient energy to perform daily physical activities without getting overly tired or winded. It also means being in good enough shape to handle unexpected emergencies involving physical demands—that is, if someone said, “Run for your life!” or you had to rush over and prevent a child from falling, you’d be able to do it.

There are many forms of exercise—dancing, rock climbing, walking, jogging, yoga, bike riding, you name it—that can help you become physically fit. The major types are described below.

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it’s best to aim for a total of about thirty minutes a day, four or five days a week. If you haven’t been very active recently, you can start with five or ten minutes a day and work up to more time each week. Or, split up your activity for the day: try a brisk ten-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than thirty minutes a day. The following are some examples of aerobic exercise:

• A brisk walk (outside or inside on a treadmill)
• Dancing
• A low-impact aerobics class
• Swimming or water aerobic exercises
• Ice-skating or roller-skating
• Playing tennis
• Riding a stationary bicycle indoors

Strength Training

Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying heavy backpacks (or grocery bags) easier. When you have more muscle mass, you burn more calories, even at rest. Here are some ways to do it:

• Join a class to do strength training with weights or elastic bands  (take advantage of the U of A’s Rec Center)
• Lift light weights at home

Flexibility Exercises

Flexibility exercises, also called stretching, help keep your joints flexible and reduce your risk of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. The U of A’s Rec Center offers yoga, stretching, and/or pilates classes, so give one a try.

Being Active Throughout the Day

In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burn calories. The more you move around, the more energy you will have. The following strategies can help you increase your activity level:

• Walk instead of driving whenever possible
• Take the stairs instead of the elevator
• Work in the garden, rake leaves, or do some housecleaning every day
• Park at the far end of the campus lot and walk to class

Benefits of Exercise and Physical Fitness

Longevity

Exercise, even after age fifty, can add healthy, active years to one’s life. Studies continue to show that it’s never too late to start exercising and that even small improvements in physical fitness can significantly lower the risk of death. Simply walking regularly can prolong your life.

Moderately fit people—even if they smoke or have high blood pressure—have a lower mortality rate than the least fit. Resistance training is important because it’s the only form of exercise that can slow and even reverse the decline of muscle mass, bone density, and strength. Adding workouts that focus on speed and agility can be especially protective for older people. Flexibility exercises help reduce the stiffness and loss of balance that accompany aging.

Diabetes

Diabetes, particularly type 2, is reaching epidemic proportions throughout the world as more and more cultures adopt Western-style diets (which tend to be high in sugar and fat). Aerobic exercise is proving to have significant and particular benefits for people with both type 1 and type 2 diabetes; it increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat. Studies show that people who engage in regular, moderate aerobic exercise (e.g., brisk walking, biking) lower their risk for diabetes even if they do not lose weight. Anyone on insulin or who has complications from diabetes should get advice from a physician before embarking on a workout program.

Brain: Mood, Memory, Creativity

In addition to keeping your heart healthy, helping with weight loss, and helping you live longer, regular exercise can also improve your mood and help keep depression and anxiety at bay. The following video explains why and challenges you to give it a try:

Video: Watch “Exercise and the Brain” by WatchWellCast:

If you still aren’t persuaded, check out this slightly longer but excellent TEDx Talk, which describes how aerobic exercise can improve your cognitive functioning, memory, and creativity:

Video: Watch “Exercise and the Brain” by Wendy Suzuki, TEDxOrlando 2001:

License & Attribution

Adapted from College Success Strategies by Rosie-Carbajal-Romo, which is licensed CC BY SA 4.0. Any changes to the original chapter can be found in the Appendix.

All rights reserved content:

• Exercise and the Brain. Provided by: WatchWellCast. License terms: Standard YouTube license
• TEDxOrlando – Wendy Suzuki – Exercise and the Brain. Provided by: TEDx Talks. License terms: Standard YouTube license