BBC SCIENCE FOCUS MAGAZINE COLLECTION 53EXERCISE5A s the body adapt s to the demands
exercise puts upon it, other health
remedies become apparent.
Hypertension, or high blood pressure
issues, can be combated through exercise.
“Aerobic activity, even at moderate
levels through regular walking, has beenshown to trigger vascular adaptations,
developing the capillaries, easing
constrictions in peripheral circulation,
and reducing pressure,” says Prof Brewer.
It’s just one example of how exercise
can be a significant contributor to cutting
cardiovascular disease, which is one ofthe leading causes of death in the US
and the UK.
Getting at least 150 minutes a week of
moderate-intensity aerobic activity can
lower your risk of heart disease, reports
the American Heart Association – while
also improving your cholesterol levels.Keep your heart healthy
Walk a minimum of 150 minutes a week to lower your risk of heart disease
Defend against depression
Exercise stimulates the production of
mood-lifting serotoninStudies reveal that exercise
can reduce stress and have
longer-term effects on one’s
mood. Over time, the
hormonal response that
exercise trig ger s is an effec tive
treatment for depression.
Research published in the
Journal of Psychiatry and
Neuroscience shows raised
levels of tryptophan in
athletes, especially in
endurance runners
(tryptophan raises levels
of the mood-elevating
neurotransmitter known
as serotonin).Psychology specialists at
the University of Essex have
also recorded significant
improvements in mood and
self-esteem, along with fewer
incidents of depression among
those who exercise outdoors.
“For many people exercise,
and the positive impact it
has upon the way you look,
can also be a remedy for
melancholy,” says Prof Brewer.
“Studies confirm exercise
can contribute to curing low
self-esteem, especially
among those who workout
with a team.”A polarised light micrograph
of the neurotransmitter serotoninGETTY X2, SCIENCE PICTURE LIBRARY