Just How Good is Exercise?
Even better than you think!

By Darcie Murphy

Whether you run, bike, surf or hike on a regular basis or enjoy a combination of sports and activities, you may be doing your body more good than you realize. The gains that come from consistent exercise are many. Here's a look at some of the biggest paybacks:

Decreased risk for heart disease. Heart disease is the leading cause of death among American women. Because exercise helps control weight and high blood pressure and decreases LDL (bad) cholesterol while increasing HDL (good) cholesterol, it combats the disease. The Centers for Disease Control lists inactivity as a major risk factor for heart disease and reports that 25 percent of the population is inactive and that women are more likely to be sedentary than men.

Increased bone and joint strength. Just as a mind loses its sharpness unless called upon regularly, so will the body's structural stability degenerate unless it undergoes regular use. The best exercises for increasing bone and joint strength are weight-bearing such as running, hiking, skiing and weight training. Increasing bone strength and density is a direct defense against osteoporosis.

Increased blood volume and flow. Increasing the body's need for oxygen on a regular basis will naturally boost its ability to provide oxygen. This means an increase of blood volume and blood flow. Even at rest, the increased blood flow continues for several hours post-exercise.

Stronger immunity. Increased blood flow improves the circulation to and from the lymph nodes, which supply the body with more defenses against bacteria and other invaders.

Releases of serotonin and endorphins. The pot of gold here is better sleep and an increase in the body's natural pain blockers. A regular supply of serotonin, which exercise increases, leads to deeper sleep patterns. Endorphins, another naturally occurring hormone, are attributed to the feeling of "runner's high." This natural occurrence temporarily blocks various pain receptors in the brain and creates a sense of invincibility--but safely and naturally.

Increased muscle mass. You don't need to be a physiologist to know that exercise increases strength. However, as you increase the body's muscle mass you also boost its metabolic rate. In the end this equals an increase in calories burned, even at rest (see sidebar).

Improved self-esteem. Studies show that women who exercise frequently feel better about their bodies.

Improved mental awareness. Regular exercise improves memory and mental awareness. This, too, is a side benefit to increased blood flow and volume since a proportional amount is directed to the brain.

Improved performance. As the body becomes more accustomed to the specific movements of an activity, it becomes more efficient in that activity. Likewise, an increase in overall fitness allows you to enjoy a much wider range of activities on a regular basis (preventing exercise boredom!).

Darcie Murphy is an endurance coach for Carmichael Training Systems (CTS), a competitive road cyclist and mountain biker and working mom. For more information on coaching services offered by CTS, visit www.trainright.com.