When you exercise, your body responds immediately on a cellular, physiological and neuromuscular level. Although the body responds quickly, it may take four to eight weeks of consistent exercise before the improvements will be visible or measurable. Changes will vary according to exercise frequency, duration and intensity. Genetics also plays a role in how your body responds to exercise.
Lower Resting Heart Rate
Regular participation in exercise, particularly aerobic exercise, lowers your resting heart rate and helps your heart work more efficiently due to a complex interaction of nerves and chemicals that regulate the speed of the heart and the openings in blood vessels, according to Len Kravitz, Ph.D., of the University of New Mexico. Your heart is able to pump and distribute a greater volume of blood, delivering more oxygen and nutrients to your body.
Prevention and Treatment of Hypertension
Exercise performed on a regular basis at a moderate intensity level may be beneficial for both the prevention and treatment of hypertension. Exercise affects levels of hormones known as epinephrine and norepinephrine, both vasoconstrictors. Less vasoconstriction means improved blood flow in the arteries and arterioles. Exercise is Medicine, a program founded by The American College of Sports Medicine, states that exercise improves your cardiovascular system and can lower blood pressure.
Increased Fat Utilization
Regular endurance training and exercise helps the body use fat stores more efficiently due to the increased mitochondrial activity in the trained muscles, according to Kravitz. Mitochondria are the energy centers of our cells. Your body is more likely to release fatty acids to use for fuel and energy due to complex chemical changes in the blood.
Improved Immune System
Exercise has the capacity to protect and enhance your immune system and improve your immune response to bacteria and germs. According to the Cleveland Clinic, 20 to 30 minutes of brisk walking five days per week can bolster the immune system, "including the antibody response and the natural killer (T cell) response."
Better Bone Mineral Density
Bone mineral density is higher in physically active people, and age-related bone loss is less in those who exercise regularly, says Kravitz. Bone is a living tissue and, like muscle, responds to exercise by growing stronger. Weight-bearing cardiovascular activities, weight lifting, strength training and resistance training all lead to a gain in bone tissue.
Better Mental Health
Exercise can also improve your mental health and wellness. Depression, anxiety and anger can be relieved, both in the short-term and long-term, with regular exercise. Increased well-being and contentment, feelings of self esteem and self confidence are all increased by exercise.
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