Want some reasons to exercise? Here they are.

Following on from the last blog, let’s talk about the importance of exercise today. The first thing to say is that exercise is absolutely essential for weight loss. I know. I can hear some of you say “but what about Ozempic?” And “What about Wegovy?” And so today I’m going to talk about why exercise is the best weight loss method there is. 

Before I get into that I want to talk about Ozempic and Wegovy. For those who’ve been living under a rock and don’t know, they are medications that can be used for weight loss. Basically Ozempic is a weight loss drug that helps users feel full so their appetite is reduced. It was however originally designed as a medication for Diabetes. Based on research, the average person can lose 10-15 kilos in about 10-25 weeks, so roughly 0.5-1.0kgs each week. Ozempic also causes side effects like vomiting, nausea, diarrhoea and other issues. The other huge risk is that you need to stay on the drug and keep receiving injections or the weight will come back because your appetite is no longer suppressed.

It’s also extremely costly. In Australia, the average Ozempic prescription costs around $2,000 per year, or between $100 and $200 per month.

I have a huge issue with Ozempic. Before I get into that I’ll start by saying that generally speaking I’m not a fan of any medication but full disclosure, I do have Botox injections once every 2-4 months and that is the only medication of any sort that I take. Excluding that I do not take anything because I prefer natural remedies and prefer to do things the natural way.

When it comes to health and fitness I think that Ozempic is a cop out and cheating. Yes, you can absolutely lose weight on Ozempic and many people, including celebrities have. Amongst the celebrities who’ve used it, or other weight loss drugs are Lizzo, Kelly Clarkson, Oprah Winfrey, Amy Schumer, Meghan Trainer and the list just goes on and on. 

With so many celebrities and the general public using weight loss drugs you might be wondering what the best method is. Some medical professionals say the best method is medication plus diet and exercise.

Personally I think the best method is diet and exercise alone and I think that any regime should start with exercise.

The thing with exercise is that it has so many positive results, outside of weight loss. Amongst the positive health benefits are that you will be fitter and stronger, with a reduced risk of cardiovascular disease. Cardiovascular disease accounts for 32% of all deaths. 

The major benefits to exercise are that physical activity actually changes the physiology of your body. So basically when you exercise there are changes in your blood vessels, muscles, metabolism and your brain. All of these combined lead to lower blood pressure and a slower heart rate. The gist is that there is less pressure being placed on your heart. Exercise also reduces stress hormone that contribute to pressure on your heart, so exercise actually acts as a natural anti depressant. When your heart is in better health, it is easier for it to pump blood to your lungs and the rest of your body, which means that oxygen levels increase. While some people think that it takes months to see any results from cardio exercise, you may see results in as little as one or two weeks if you exercise everyday. It does of course depend on your existing fitness and the intensity of your workouts. If you’re very unfit then the results may start off quite slow because you have to start at a lower intensity, however as you build up your fitness the results will compound. Think of exercise like a savings account. If you exercise for 20 minutes everyday for a month you’ll gradually see the rewards of that effort and you’ll find your capacity will increase.

I’ll come back to the benefits of exercise later on, but now I’ll talk about the importance that diet plays in a healthy lifestyle but before I get into that I’ll talk about the negative effects of diet on a person.

A poor diet can affect your mood and lead to reduced concentration and even depression. Processed foods don’t offer any nutritional value and can cause inflammation, which leads to inflammation. A poor diet can also lead to insomnia and a lack of exercise. Insomnia has also been linked to a poor diet.
A healthy diet is one of the most effective ways to treat depression because these foods contain more vitamins and minerals, healthy fats, whole grains, nuts and seeds, which in turn reduce the risk of inflammation and alter the brain’s neurotransmitters so that symptoms of depression are reduced. 

Sio that’s a brief overview of the positive impacts of diet and exercise but let’s go into more detail on what some of the other benefits of exercise are.

Firstly, although some people use Ozempic as an appetite suppressant, they don’t actually need to because research shows that exercise actually acts as a natural appetite suppressant. I can testify to this myself. As soon as I have an intense exercise regime my appetite is immediately suppressed without even trying. I’m personally unsure why this is. Some studies have the answer though.

Here are just a few reasons you should exercise consistently.

1 - As I’ve briefly mentioned previously, exercise acts as a natural appetite suppressant so you won’t even need to try to diet. You simply won’t feel as hungry as you did before you started exercising. In a nutshell, exercise suppresses the hormone that’s associated with hunger.  Ghrelin, is the hunger hormone but when people participate in intense exercise is suppressed. Most studies show that ghrelin suppresses men’s appetites but only marginally. Females however have significantly reduced hunger following exercise. It should be noted though that studies are limited at this stage. The key takeaway from this though is that if you are a woman wanting to lose weight or moderate your hunger the best thing you can do is exercise. Rather than starting with a diet, start with exercise and the rest will just fall into place.

2 - Exercise acts as a natural anti depressant. Rather than taking medication for your mood, exercise can have the same impact but without the side effects. All it takes is 15 minutes of running everyday to feeling the positive effects. Exercise helps you feel calm and relaxed. It also releases endorphins so that you feel good. If you’re in a bad mood then exercise can distract you. How many of you have started a run and found that you can only focus on the next 50-100 metres and that it’s almost like being in a state of meditation? Anyone who exercises knows exactly what I’m talking about. Exercise also leads to increased concentration and helps you focus more than if you weren’t exercising. You’ll feel more motivated when you exercise than if you didn’t exercise.

3 - The health benefits. Your heart and lung strength will be much better if you exercise on a regular basis. Your body becomes much better at ensuring that oxygen is transported throughout your bloodstream and to the muscles that need it.

These are just some of the reasons that exercise is one of the best things a person can do for their physical and mental health. There are of course many others which you’ll discover if and when you take that step.