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Ashlen Messer

Professor Pedrotti

English Composition II

6 December 2020

Exercise for Life

For the average person, every hour of physical activity increases his or her lifespan by

two hours (ACE Physical Therapy and Sports Institute). Physical activity is an important aspect

of daily life. Recommended amounts of exercise vary from person to person, as well as the level

of intensity and type of physical movement, often based upon factors such as an individual’s age,

weight, goals, health status, and abilities. Exercise professionals are often enlisted to help

develop exercise plans for individuals having serious health conditions. Studies have shown the

effects of regular exercise on individuals having a wide range of health concerns: obesity,

chronic illnesses including cancer and cardiovascular complications, physical disabilities, and

mental health disorders. Similar research has been conducted on the elderly. Researchers

conclude that physical activity is an essential component to the maintenance of a healthy

lifestyle. There are various ways to incorporate exercise into the lifestyles of every individual.

Notions that physical activity promotes health has been a common belief for centuries. A

study that was conducted on Ancient Chinese civilizations concluded that, “It was recognized

that physical inactivity was associated with certain, [and] were preventable with regular exercise

for fitness” (Dalleck and Kravitz). The eras of Ancient Greece and European Middle Ages

emphasized the importance of physical education being taught in schools. Civilizations relying

on agriculture for daily living provided an abundance of physical activities. Colonial America

was one civilization that relied heavily on farming. Considerably, the deeds to maintain fields
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worked to increase an individual’s physical abilities and health. Exercise for patients with

chronic illness have changed over time, from emphasizing constant rest to prescribing exercise as

therapy. Viewpoints on physical activity throughout history have changed slightly to the average

population, but have changed significantly throughout the medical field, due to substantial

research.

Regular exercise is beneficial to the average person, for many reasons. Physical activity

can help individuals manage weight or improve physical health. The Center for Disease Control

recommends that a person complete a minimum of 150 minutes of physical activity per week;

the recommended time may vary by person because of many factors, such as age, weight, and

health history. Along with aerobic exercise, a healthy diet should be instituted in order to

maintain or improve weight patterns. Balance issues persist with age, causing many elders to fall

and injure themselves in the process. Consistent exercise reduces the risk of falling, along with

the injuries sustained due to falls. Studies have shown that activities that require weight bearing

promote bone growth, increased strength, and result in reduced risk of fractures and other

injuries due to falls in elderly patients. Consistent exercise also improves the pain tolerance of

many individuals, but pertains mostly to the elderly. The ageing population are also more likely

to develop rheumatic conditions in joints, such as arthritis; exercise helps to ease pain

management in these patients. The Journal of Holistic Nursery and Midwifery states, “Exercise

can improve flexibility and mobility capabilities, cognitive function and improve mental

compatibility and consistency of performance contributing to the quality of life of the aged

people” (Hekmati and Hojjati). Lack of exercise has many negative effects on people, but the

elderly are severely impacted, both physically and mentally.

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The absence of exercise produces a plethora of health concerns; obesity is a common

risk. A combination of diet, exercise, and behavior modification therapy has been used to help

combat obesity in children and adults. Diet alone is not often enough to treat the condition;

studies have shown that a high percentage of individuals who have used solely nutrition to lose

weight, regained the weight that was originally lost, within a couple of years. Incorporating

exercise into daily routines provides more benefits and has been known to have longer lasting

weight loss results and may promote positive mental health, due to the development of an

exercise habit. “Regular activity is an investment in your mind, body, and soul. When it becomes

a habit, it can foster your sense of self-worth and make you feel strong and powerful”

(Robinson). Developing exercise habits are both physically and mentally useful to people with

different types of needs.

Obesity can affect the health of an individual over the course of life. Being significantly

overweight has been observed in putting strains on the heart, in the development of type 2

diabetes, as well as increased risk of stroke, cancer, and other chronic illness. The article,

“Physical Activity and the Cancer Patient”, written by the American Cancer Society, states that

obesity puts individuals at a much greater risk of developing cancer, or having a cancer recur

after remission. Obesity can lead to many other serious health conditions, and even death in the

morbidly obese; developing consistent exercise routines and nutrition plans can improve the

health and wellbeing of obese persons, eventually implementing a healthier lifestyle.

Chronic illness can be significantly reduced by consistent exercise routines. Throughout

history, exercise prescription for chronic illness has varied tremendously. Originally, doctors

believed that rest and limited activity was the most beneficial treatment for patients with cancer

and other chronic illness. Over time, this common belief diminished. Recently, doctors have
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concluded that too much rest is harmful to patients receiving treatments for long term illness;

limited movement can result in severe muscle weakness, loss of body function, and an

inadequate range of motion, which can be harmful to the health of the individual. Now, doctors

often recommend low level intensity to moderate intensity exercise for the treatment of chronic

illness. Exercise professionals, such as exercise physiologists and physical therapists, are

commonly used to develop specific movement activity plans for cancer and cardiovascular

patients, based on the patient’s needs, goals, and health status. Studies have shown that active

cancer patients have seen great improvement throughout treatment processes, due to the amount

of regular physical activity they complete, “The more you exercise, the better you’ll be able to

exercise and function” (American Cancer Society). Increased movement has convenient effects

on a cancer patient’s physical and mental health, as well as their coping mechanisms.

Other studies have been conducted on the effects of exercise in cancer patients. Fatigue is

a common symptom of cancer radiation treatments that severely interrupts a patient’s life;

physical activity has been known to improve fatigue levels. Daily levels of low-impact exercise

can significantly reduce fatigue, as well as reduce other symptoms. Cancer patients that work

hard to continue exercising regularly, often have reduced or more manageable symptoms from

treatment, improved physical wellness, and improved overall quality of life. A health-conscious

lifestyle may instill noticeable improvements to the patient’s body and life, reduce the risk of

developing a second cancer, recurring cancer, or the development of another type of chronic

illness (American Cancer Society).

Along with cancer, individuals with cardiovascular concerns have also benefited from

frequent exercise. “Heart disease and stroke are two of the leading causes of death in the United

States” (Center for Disease Control). Low levels of physical activity is recognized as being a
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lead contributor to health problems relating to the cardiovascular system; not exercising and

developing enough healthy habits can lead to serious health concerns. Frequent activity is highly

associated with a significant decrease in cardiovascular mortality and the development of

cardiovascular disease (Nystoriak and Bhatnagar). The heart benefits greatly from exercise.

Benefits include increased blood pressure and cardiac output, improved cholesterol, and lower

resting heart rate, and may even increase life expectancy.

Exercise is also valuable to individuals with physical and mental disabilities. People with

disabilities are at a greater risk of developing harmful health conditions, such as obesity and

chronic illness, because they are less inclined to be physically active. Many individuals with

disabilities are unaware of developmentally appropriate exercises. Studies have shown that

young adults with intellectual disabilities benefit greatly from light-moderate intensity exercise;

cognitive benefits have also been observed. The Journal of Strength and Conditioning Research

states that “…the inclusion of exercise into the lives of young adults with intellectual disabilities

[is beneficial] to promote their physical and cognitive health” (Pastula). Individuals with all

types of disabilities can benefit; patients with Autism Spectrum Disorder, Down’s syndrome, and

mild cerebral palsy have seen countless cognitive improvements along with other benefits with

the use of regular exercise.

Schools have begun offering a modified form of physical education for students with

multiple disabilities, called Adaptive Physical Education (APE). Centerville City Schools in

Centerville, Ohio is one school district that has implemented APE. Centerville APE instructor

Dan West states that he creates developmentally appropriate exercise regimens for his diverse

case load of students and their individual needs. West works everyday to improve the gross

motor skills of students that are more limited than others. He works to develop activities that
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encourage movement, object control, fitness skills, and adopt positive social interactions (West).

West believes that it is important for students to associate exercise with positivity because of its

benefits for physical health and wellbeing. Recently, the coronavirus pandemic has affected

West’s abilities to develop exercise plans for his students. A quick last-minute decision allowed

West to continue providing services to his students, as well as anyone else interested in his work.

West has recently created a YouTube channel to share modified exercise videos for his students

in the Centerville school district. He originally feared that the turnout for his videos would be

discouraging, but a vast majority of his students began to follow his videos regularly, as well as

other members of the community. West has seen the positive effects of exercise on his students,

and believes that he is making a true, beneficial impact on the disabled community.

Regular exercise is important for the health and wellness of many people. Individuals

with different health conditions, varying ages and weights can benefit significantly. Exercise

routines should be specific to each person, keeping in mind health factors, personal goals, and

other guidelines. Exercise professionals are often hired to help create individualized plans to

promote wellness for all types of people. These experts help their patients to improve their

wellbeing and maintain realistic goals and expectations. Every person needs a different approach

to exercise, and specialists are trained to make individualized treatment plans to benefit patients,

based on their needs and goals. Different types of exercise produce different results; combining

various forms may provide more benefits for an individual. Many professionals accept that

positive experiences early in life lead to a more physically active and fit lifestyle that follows

into adulthood. Exercise specialists can benefit people with chronic illness, and even people just

wanting to improve their physical fitness.

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A minimum of 150 minutes of exercise per week is known to have beneficial results for

physical health. Multicomponent physical activity is another recommendation for people;

multicomponent exercise consists of physical activity that includes more than one type of

exercise. This approach is helpful to all people, but effects are greater for older individuals and

people with chronic illness. Research has shown that regular levels of exercise can assist people

in better sleep patterns, improved cognition and thinking skills, the management of a healthy

weight, the improvement of a person’s quality of life, and the prevention of type 2 diabetes. For

individuals already diagnosed with type 2 diabetes, regular exercise can help improve health by

allowing the individual to have better control over their blood glucose levels. Consistent activity

can improve the quality of life for all people; cancer patients benefit greatly because exercise can

help them manage their symptoms from treatments. Elderly patients with joint issues who

exercise frequently have better results with pain management. Exercise can significantly help

people of all conditions.

Regular exercise can help an individual combat a series of internal feelings. Exercise can

improve the self-esteem of a person, as well as improve fatigue and exhaust levels, and negative

feelings of oneself. Physical activity can help a person to feel better about himself/herself by

allowing the individual to accomplish fitness goals, regardless of how big or small; fitness can

help improve the confidence level of a person with low self-worth. Beginners often find that

starting slow or small when exercising is helpful and allows the person to gradually increase

their fitness abilities. Setting goals that are achievable and realistic is a great way to begin a

fitness journey. Many studies have shown that there are certain ways a beginner can start an

effective exercise habit; rewards and developing exercise routines with others are both common
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ways to introduce regular exercise into everyday life. Getting active with friends and family

allows individuals to motivate each other to continue challenging one another.

A widely known belief is that exercise can be used to treat mental illnesses, such as

depression and anxiety. Studies on this topic have not been consistent; therefore, the effects of

exercise on depression and anxiety is still being studied. The study, “Depression and Anxiety

Disorders: Benefits of Exercise, Yoga, and Meditation” conducted by Atezaz Saeed states that

while exercise and yoga can be used as an adjunctive treatment for depression and anxiety, it

should not be used as the sole treatment. Saeed’s studies have shown that the more frequent an

individual performs physical activity and yoga, the more positive the effects are, rather than if

they were practiced on occasion. While the study explains that frequent exercise and yoga is not

as beneficial as most common treatments for anxiety and depression, it is much better than no

treatment at all.

Aerobic exercise has been observed as more effective in individuals with posttraumatic

stress disorder (PTSD) and mild to moderate depression, rather than a more advanced state of

depression. Results on anxiety disorders are limited, however individuals with more severe

anxiety appeared to benefit from yoga more than they did from exercise. Saeed’s studies have

shown that yoga may even be more helpful to patients with mental health disorders than exercise.

His study proved that traditional yoga was more effective as an adjunctive treatment for

depression than an exercised-based form of yoga. While yoga is observed as more beneficial

than exercise in the treatment of depression, electroconvulsive therapy is witnessed as being

most effective for patients. Studies on the effects of exercise in mental health patients are still

being conducted, because results have been extremely inconsistent, partly because most patients

have vastly different reactions from others.

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While studies supporting the effects that physical activity is beneficial to people with

depression and anxiety is inconclusive, other studies have supported exercise being a beneficial

treatment for people with other mental health disorders. High levels of stress, Attention Deficit

Hyperactivity Disorder (ADHD), trauma and PTSD are known conditions that benefit greatly

from regular exercise. Lawrence Robinson’s article, “The Mental Health Benefits of Exercise”

demonstrates the importance of exercise for patients with various mental health concerns, other

than depression and anxiety. Exercise is one of the most progressive ways to diminish mental

health symptoms, for disorders such as ADHD, “Physical activity immediately boosts the brain’s

dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention”

(Robinson). Studies have shown how much patients with ADHD excel from consistent exercise.

Physical activity can improve a patient’s mood, concentration, memory, and other cognition

skills. Robinson recommends that people with conditions like PTSD incorporate exercise that

involves both the legs and arms; hiking, swimming, and running have all been used to decrease

PTSD symptoms. Exercising in intervals has also been proven to help lessen symptoms, as well

as reduce stress impact and boost a person’s immune system. Exercise is a healthy way to cope

with various mental illness.

Moderate physical movement releases endorphins in the brain that serve many purposes.

Endorphins are “powerful chemicals in your brain that energize your spirits and make you feel

good” (Robinson). Some of the feelings and benefits that endorphins can produce through

movement includes tension relief, neural growth, boosted energy, and the generation of

happiness. Exercise can provide a distraction for mental health patients by allowing the patient to

concentrate on his or her body and physical movement rather than negative thoughts that source

many mental illnesses. Robinson recommends that a patient is aware of the movement in their
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joints and muscles when exercising. This mindfulness has been known to motivate patients with

mental health concerns by allowing for a conscious distraction.

Exercise can be incorporated into the lives of many different individuals. With the help of

professionals, family, and friends, people can learn how exercise can benefit them personally.

There are various benefits of exercise for individuals with different ages, abilities, and health

conditions. Benefits could include a lowered risk of disease and other illness, lesser falls and the

injuries due to falls in older individuals, improved cognition and thinking, and the overall

improved quality of an individual’s life. Research studies have been conducted to assess people

with different health concerns, such as obesity, cardiovascular disease, depression, anxiety, old

age, and more, on how exercise affects them. Studies are still being conducted and analyzed on

the benefits of regular exercise.

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Works Cited

ACE Physical Therapy and Sports Medicine Institute. “Facts About Exercise.” ACE Physical

Therapy and Sports Medicine Institute, 6 July 2018, ace-pt.org/interesting-facts-exercise/.

Center for Disease Control (CDC). “Benefits of Physical Activity.” Centers for Disease Control

and Prevention, Centers for Disease Control and Prevention, 7 Oct. 2020,

www.cdc.gov/physicalactivity/basics/pa-health/index.htm.

Dalleck, Lance C., and Len Kravitz. The History of Fitness. Accessed October 2020.

www.unm.edu/~lkravitz/Article%20folder/history.html.

Hekmati Pour N. and Hojjati H. “Effects of Exercise on Mental Health of Elderly.” Journal of

Holistic Nursing and Midwifery. 2016; 26 (4) :36-42. http://hnmj.gums.ac.ir/browse.php?

a_code=A-10-454-26&slc_lang=en&sid=1.

Nystoriak, Matthew, and Aruni Bhatnagar. “Cardiovascular Effects and Benefits of Exercise.”

Frontiers in Cardiovascular Medicine, 2018,

www.frontiersin.org/articles/10.3389/fcvm.2018.00135/full.

Papastergiou, Dimitra, et al. “Exercise Effect on General Health Status of Greek Cancer Patients:

Intervention Effect and Related Comparisons.” International Journal of Caring Sciences,

Volume 13, no. Issue 1, 2020. January-April.

Pastula, Robert M., et al. “Effect of Moderate-Intensity Exercise Training on the Cognitive

Function of Young Adults with Intellectual Disabilities.” Journal of Strength and

Conditioning Research, vol. 26, no. 12, 2012, pp. 3441–3448.

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“Physical Activity and the Cancer Patient.” American Cancer Society, 2014,

www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-

active/physical-activity-and-the-cancer-patient.html.

Robinson, Lawrence. “The Mental Health Benefits of Exercise.” HelpGuide.org, 2020,

www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm.

Saeed, Atezaz. “Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation.”

American Family Physician, 2019.

UCSF Health. “Obesity Treatment.” Accessed October 2020

www.ucsfhealth.org/conditions/obesity/treatment.