1. Increases the activity of certain systems:
Neuronal: The risk of neurocognitive disorders is lower in people who are active at least three times a week. Regular physical activity over several years also reduces the risk of developing Alzheimer's disease by 31%. Even in the medium term, a reduction in physical activity is accompanied by a decline in cognitive capacity. 1
Immunological: Thanks to the adrenaline released during moderate physical activity, our white blood cells become more numerous, boosting our immune response in the days that follow. 2
Skeletal: Exercise increases bone mineral density by adding mechanical stress to the bones. By putting weight on them, or pulling on them with our muscles and tendons, we stimulate bone formation, which is essential for preventing the onset of osteoporosis. 3
2. Reduces pain:
Physical activity can act on pain on several levels, and even prevent the onset of musculoskeletal pain. 4 More complex than it seems, pain can indeed be reduced by physical activity, but without knowledge of its cause, it could be made worse. We recommend that you consult a physiotherapist/technologist or other healthcare professional to help you manage your pain. However, here are a few explanations to satisfy your curiosity.
First, movement stimulates our mechanoreceptors in the joints and can reduce pain in the same way as cold, heat or even touch. 5
Secondly, by activating our blood circulation, we can reduce swelling, which can itself be a cause of pain.
Also, most of our joints are covered in cartilage, and are lubricated by its compression and decompression during movement. Being active means reducing the joint pain/stiffness that can be present in certain conditions such as osteoarthritis. 6
What's more, physical activity releases endorphins, a pain-relieving hormone which modulates the pain signal at the level of the spinal cord.4 This function is particularly useful in cases of chronic pain.
3. Reduces stress and anxiety:
Both aerobic activity and strength training can help reduce anxiety and its symptoms. 7
According to a literature review, the subjective effects of exercise are similar to those of medication for anxiety (anxiolytics). This can be explained by muscular relaxation following physical activity, which lasts for up to a few hours. 8
Not to mention that active people have better stress tolerance and management. 8
4. Provides a state of well-being:
During exercise, several neurotransmitters are produced in greater quantities, including dopamine, which is directly involved in the feeling of well-being and happiness. Other mechanisms involved include muscle relaxation, mood regulation by serotonin and a reduction in cortisol, a hormone that conditions our bodies to stressful situations. 9, 8
5. Increase our physical capacities (and therefore our autonomy):
This is one of the main objectives of physiotherapy! Any form of well-supervised physical activity improves your body's capabilities. Through movement, you increase your muscular strength, flexibility, balance, cardiorespiratory capacity and so on. Not only do you improve your health, but also your active life expectancy! 10
6. Improves sleep:
Despite the fact that we still know very little about the links between physical activity and sleep, it is known that regular exercise leads to better sleep in good sleepers, thanks to longer sleep and fewer nocturnal awakenings. 11
However, if high-intensity activity is performed less than two hours before sleep, its effects may actually reduce sleep time and quality. 12
7. Prevents the onset of chronic diseases:
As is increasingly documented in the scientific literature, regular physical activity greatly reduces the risk of developing type 2 diabetes, heart disease (such as heart attack/arrest), certain cancers, strokes, osteoporosis, and many others. 13
8. Increases concentration:
Next time you have an exam or a big day at work, take a brisk walk beforehand. Your concentration will improve, as will your long-term memory, reaction time and problem-solving skills. 8, 14
9. Invigorates:
Through exercise, the body adapts its capacities for the better: Greater strength, greater cardio-respiratory capacity and maintenance of balance and mobility. It becomes easier to perform tasks and leisure activities, reducing energy expenditure in everyday life. However, at the moment of exercise, energy expenditure will obviously be increased, but soon after exercise, an energetic state is felt. 15
10. Improves self-esteem:
The reasons may vary from person to person, but physical activity provides several benefits for self-esteem. Enjoying a positive experience, overcoming challenges, undertaking a group activity, developing social ties, seeing one's abilities improve, creating a sense of self-efficacy, etc. 16, 8
1. https://www.cairn.info/revue-de-neuropsychologie-2011-4-page-207.htm
2. https://ici.radio-canada.ca/sports/1718405/entrainement-systeme-immunitaire-sante-jerome-ouellet
3. https://osteoporosecanada.ca/recommandations-concernant-lactivite-physique/
5. Francoeur, Marc (2014), Physiologie et réadaptation, [notes de cours fournies dans le cours 144-244-MO], Collège Montmorency, Laval, volume 13, p.19
7. https://www.sciencedirect.com/science/article/pii/S0013700623000490#sec0005
8. https://www.erudit.org/en/journals/smq/2017-v42-n1-smq03101/1040248ar/
11. https://www.sciencedirect.com/science/article/pii/S1769449315002538#sec0010
13. https://www.canada.ca/fr/sante-publique/services/etre-actif/votre-sante-activite-physique.html
16. https://www.irbms.com/estime-de-soi-pratique-sportive/
