Why Exercise Is Important & Five Surprising Ways It Keeps You Healthy

I’m so excited to share Nia’s article, Why Exercise Is Important & Five Surprising Ways It Keeps You Healthy. This is the perfect time of year to approach this topic and we’ve had so much interest in ways to stay healthy with movement! Keep reading for all of her tips and for some of my delicious recipes to help fuel your workout.

As warmer weather approaches and the gloomy curtain of winter feels like it’s finally lifted at last, we’ll be able to throw open our windows and let the spring air in. I don’t know about you, but I’m ready to hit the pavement and get some much-needed outdoor time after a long winter inside.

This change in seasons is also the perfect time to get pepped and ready to talk about my least favourite (favourite) topic, exercise!

My name is Nia, I’m a Holistic Nutritionist and Autoimmune Thyroid Coach at Immunealong, and I’m a regular Contributor here at Jesse Lane Wellness. I also grew up with severe asthma and allergies which, as a child of the 90s, meant that I was to avoid all physical activity. I never played sports, I never ran track, and I was always the first one out in dodgeball. So I grew up with no athletic drive or abilities at all.

So you might be thinking, “umm Nia, we love ya, but are you sure you’re the right person to be talking about why exercise is important?”. And to that, I say, absolutely! Getting me motivated to exercise can be a task, but knowing these health benefits are awaiting me post-workout, makes that motivation come way more easily.

Why Exercise Is Important & Five Surprising Ways It Keeps You Healthy

Not only am I going to share with you why exercise is important and some surprising ways that it keeps you healthy, but I’m also going to share some of my favourite lazy ways to get that movement in, AND some delicious healthy recipes that you can enjoy post-workout! Let’s dive in!

You’ll Have More Energy

Ok, this one might be more well-known but in case you didn’t know, regular exercise can actually boost your energy! It sounds counterintuitive since during exercise you’re usually spending lots of energy. But exercising the right way can actually be really restorative!

Firstly, exercise can improve your body’s circulation. When you’re exercising, your heart naturally has to pump more blood and oxygen to your muscles, your brain, and your other organs. This increase in circulation can leave you feeling more alert and energized. Lots of people call this a “post-workout high” or an “endorphin high”. (Although, according to Johns Hopkins Medicine, this feeling actually comes from naturally produced endocannabinoids, since endorphins can’t cross the blood-brain barrier.)

The key to this is not to over-exercise so as to deplete your energy. This is especially important if you have a chronic condition like autoimmune thyroid disease. You always want to leave your exercise session feeling upbeat, positive, and energized. If it doesn’t leave your body feeling good, you’ve done too much.

You’ll also find that the more fit you become, the easier life can be! You’ll be able to move more comfortably, have more independence, and you’ll get less tired after doing everyday things! This way you can save your energy for what you really want to spend it on – like playing with your kids or going on a weekend getaway!

You’ll Get Better Sleep

Exercise can have an amazing impact on our sleep! Another reason why exercise is important is that it helps to regulate our body’s circadian rhythm which is directly linked to our serotonin and melatonin production. Melatonin is all the rage in the supplement world these days, but exercise can help you balance yours naturally so you can get that restful sleep you need and deserve. 

The endorphins you get from exercise are also natural painkillers. They help you feel less tense, less sore, and less stressed. Speaking of stress. That “endorphin high” (from endocannabinoids) that you get after exercising is also a major stress reducer, meaning at the end of the day you might be feeling a little less worried about your presentation on Monday, or that thing you said to your coworker while you were feeling a little hangry. Reducing stress can also improve digestion, focus, immunity, and more!

Incorporating exercise into your daily routine will help you get better quality sleep so you can wake up feeling well-rested and ready to take on the day!

Improved Gut Health

Did you know that exercise can improve your digestion and gut health? On the more mechanical side, if you struggle with constipation, exercise can help with that! Regular physical activity can help you feel more, well, regular! It stimulates the intestines to help food move along. You also will feel an increased thirst during exercise, and an increase in water intake can help to soften stool and reduce constipation too!

In a similar way, exercise can also boost your metabolism, even when your workout is over! Your body breaks down food more quickly because you need more energy from food to fuel your workout. Muscles require energy even while you’re resting. So the more muscle you build, the more food energy you’ll use instead of store. Exercise also improves insulin sensitivity which helps to keep blood sugar balanced, and because your body needs to recover after exercise, you’ll keep spending that food energy that otherwise would have been stored well after you’ve left the gym.

Exercise Improves Immunity

This is a great one as we approach allergy season! When your heart gets thumping, your blood gets pumping!

Exercise helps get our lymphatic systems moving! Our lymphatic system is our body’s waste management system. Instead of blood, it carries lymph which transports wastes and immune cells. The lymphatic system doesn’t actually have its own pump like our circulatory system does. That means we have to manually get it moving ourselves.

Stimulating the lymphatic system can move those immune cells (like white blood cells) through the body more quickly to manage infections or illnesses fast!

Exercise has also been shown to improve antioxidant function and help reduce systemic inflammation. This is again, super important for anyone suffering from a chronic illness like autoimmune thyroid disease, leaky gut, rheumatoid arthritis, asthma, etc. 

You’ll Have A Sharper Brain

We know exercise can improve our mood, but what about the rest of our brain functions? Exercise helps to get that blood moving, which helps get more oxygen to our brains. It can also help to reduce inflammation in our brain and promote drainage while we sleep. All of this equals a clearer, sharper, more alert mind!

Not only is our short-term everyday brain function benefitting from exercise, but our long-term brain health is too! Exercise has been shown to encourage neuroplasticity, which is our brain’s ability to form new connections between neurons. This can improve learning, memory, and overall brain function. This also helps to protect us from degenerative diseases like dementia and Alzheimer’s where those connections can become severed.

Nia’s Favourite Lazy Ways To Exercise

Now that we know why exercise is important, here’s a list of my favourite lazy ways to get that movement in, even when you’re not motivated.

• Walk up and down the stairs 10 times.
• Cycle through squats, pushups, and sit-ups while you watch tv.
• Follow a yoga or pilates workout online, all you need is a towel or mat.
• Walk around the block 3 times.
• Do lunges and wall push-ups while you wait for dinner to cook.
• Do a five-minute stretch before you put on your pajamas.
• Jog on the spot 30 seconds on, 15 seconds off, and repeat as many times as you want.

You don’t have to make athleisure your whole personality, buy a fancy gym membership, or have a six-pack to reap the benefits of exercise. Fitness is for everyone at every level. So grab your sneakers and get moving! Also, don’t forget to refuel with some of the yummy snacks below!

Post-Workout Refuel Roundup

Protein Peanut Butter Cup Smoothie

This recipe gives you protein, fat, and carbs all in one delicious smoothie! I am a huge fan of smoothies after a workout, especially ones with chocolate and spinach! This smoothie has a fun surprise ingredient to give it that protein boost and no, it’s not protein powder! Grab your blender and whip up a batch of this creamy smoothie for your post-workout recovery!

Vanilla Almond Protein Truffles

These truffles are a perfect quick post-workout snack if you need a boost but don’t have the time. They only take 5 minutes of your time and you can make a huge batch and keep them in your freezer for when you need them in a pinch. With lots of protein and healthy fats, these truffles will have you ready for round two in no time!

Egg and Tuna Protein-Packed Salad

If you need a great post-workout lunch or dinner option, look no further! Filled with protein from eggs and tuna, as well as healthy fats, this is an easy salad you can make ahead and grab after your workout. With a greek yogurt dressing and sharp-tasting arugula, your tastebuds and tummy will be very happy to refuel with this recipe!