Anxiety, fearfulness and uncertainty all drain your vitality and dampen your mood, which in turn tends to show on your face and in the way you carry yourself. Roughly 40 million Americans over 18 suffer from anxiety disorders, according to the National Institutes of Mental Health — that’s nearly 20 percent of all adults — and for many of them, that anxiety strips both the smile from their face and the spring from their step. Exercise has been shown to alleviate most mild to moderate cases of
, and can very quickly improve mood.
Jack Raglin, PhD, a sport psychologist at Indiana University in Bloomington, Ind., is only half-joking when he says, “Exercise is like taking a tranquilizer, but better because you get the side effect of improved health and fitness.” Studies out of Raglin’s lab suggest that as little as 15 minutes of exercise bestows a calm that can last for hours. As for what kind of exercise elicits the biggest response, he recommends either heart-thumping aerobic exercise, like running, cycling or swimming, or a mixture of aerobic and anaerobic exercise, such as weight training.
by goosing the body into churning out more white blood cells, including neutrophils and natural killer cells. More white blood cells mean fewer bacteria and viruses sneak past the gate. Net effect: You don’t get that worn-down sick look that comes from feeling under the weather, and small blemishes and wounds of all kinds heal faster.
happy. The body has roughly 500 lymph nodes — little nodules of tissue that take out metabolic trash. But the nodes can’t haul garbage to the curb without the help of nearby muscles. When muscles contract during exercise, they put the squeeze on lymph nodes, helping them pump waste out of your system. Result: You look less puffy and polluted.
Increased circulation is the key to both white blood cell production and better lymph drainage, and the best way to achieve it is to regularly do things that make you breathe hard, says David Nieman, PhD, director of the human performance labs at Appalachian State University in Boone, N.C. “Right now, your heart is pumping 4 to 5 liters of blood per minute, but, if you got up and went for a run, it would pump up to four times more.”
That increased blood flow is what revs up the immune system, he says. His research shows that just 45 minutes of walking each day can cut the number of days of work you miss because of illness by up to 50 percent. The takeaway message, says Nieman, is simple: “There is no supplement or medication that has proven to be as strong as regular exercise in improving the immune system’s ability to detect and destroy invaders.”
6. More Restful Sleep
Plagued by dark circles? You’re not alone. As many as 60 million Americans wrestle with
insomnia, according to a recent Harvard Medical School report. A slew of studies show exercise can elicit longer, more restful sleep. Why? Well, an intense workout may leave you more hungry for shuteye recovery time, but there’s more to it than that. Shawn Talbott, PhD, nutritional biochemist and author of
The Metabolic Method (Current Book, 2008), explains that exercise sharpens the body’s sensitivity to the stress hormone cortisol, which can enhance sleep. Sleeping better leaves you looking fresh and healthy.
Here’s how it works: When your boss yells at you, the body spews cortisol to help muscles either duke it out or run like the wind. But, instead, if you sit and seethe at your desk, the cortisol stays in the bloodstream, like a racecar circling the track in a speedway. If the stress is chronic, the presence of cortisol 24/7 blunts the body’s cellular receptors, muting the hormone’s arousal call. That lack of sensitivity causes the
adrenal glands to make more, just to get the body’s attention. “It’s like your body turns the volume up full-blast to get the message across,” says Talbott.
As a result, the body’s natural cortisol rhythms (high in the morning, low in the evening) “flatten out,” he explains, which can leave you mentally wound up at night — and carrying excess baggage under your eyes the next day.
But exercise is essentially a release valve for cortisol, helping you sleep more soundly and greet the day looking more refreshed, Talbott explains. “It sends a message to the brain that you’re using the cortisol for its original purpose — movement — and that it’s safe to turn off the tap afterward.” Bottom line: Your body is able to use the downtime for the tissue-repair work that keeps you both looking and feeling great.
7. Less Visceral Fat
Yes, exercise can help you lose your love handles, but it’s the loss of excess fat deep inside the body that boosts your overall vitality
and your looks.
The body contains
two types of fat. The one you can pinch (subcutaneous) is relatively benign. But the less visible stuff, the visceral fat that pads the abdominal organs like so many packing peanuts, can be a killer. Excess visceral fat fuels low-grade inflammation in the body and is tied to a virtual who’s who of 21st-century ills, including type 2 diabetes, heart disease, colon cancer, breast cancer and dementia. It can also upset the balance of important hormones (more on that to come) that affect your skin, hair and general appearance.
Regular exercise trains the body to burn visceral fat more efficiently. Exercise attacks fat on several fronts, explains Jason Karp, PhD, an exercise physiologist at Miramar College, distance-running roach at San Diego State University and owner of
RunCoachJason.com in San Diego. When you exercise regularly, your body makes more mitochondria, the cellular engines where aerobic metabolism takes place; it also produces more proteins to speed up the transportation of fatty acids into cells to be burned as energy; and it makes more enzymes that break down fat. “Enzymes regulate the speed at which chemical reactions take place. So the more enzymes you have, the faster visceral fat can be burned,” he adds. And the better your whole body looks as a result.
8. Stronger Sex Hormones
Getting fit not only makes you
look sexy, it also makes you feel sexy by balancing the body’s sex hormone levels, which in turn can improve the appearance of hair, skin and muscle tone. Although the most studied hormones linked to exercise are endorphins, sex hormones, such as testosterone and human growth hormone (HGH — the same youth-serum substance celebrities pay thousands to be injected with), also get a boost.
When British scientists compared the hormone levels of 10 middle-aged men who ran more than 40 miles a week with 10 healthy, but sedentary, men, they found that, on average, the runners had 25 percent more testosterone and four times more HGH than the couch potatoes.
“What’s
good for your heart is good for your sex life,” says C. W. Randolph, MD, cofounder of the Natural Hormone Institute of America and coauthor of
In The Mood Again (Simon & Schuster, 2010). He points to studies showing that the sex lives of fit 60- and 70-year-olds often resemble the sex lives of people decades younger. And, remember, testosterone fuels sex drive in both men and women, so this isn’t one-sided advice.
You can tailor your workout to produce more testosterone, says Randolph. He says working large muscle groups — doing things like squats, lunges, dead lifts, bench presses and rows — ramps up testosterone more than single-joint, small-muscle-group movements like biceps curls or triceps extensions. For best results, he suggests doing three sets of five to 10 repetitions with weights that push muscles to their edge, and rest 30 seconds to two and a half minutes between sets. (For more on the sex appeal of good health, see “
Health: The New Sex Symbol” in the December 2006 archives and “
Faked Fitness” in the March 2010 archives.)
Exercise researchers agree that the benefits of improved fitness are a boon to virtually every system in our bodies. And any kind of regular activity will help you experience more of these benefits for yourself. “Most people think exercise is only about burning calories, but it’s so much more than that,” says Talbott. “Exercise is about a million small perks, like stress management, better sleep and an overall healthy body.” And they all add up to a more radiant, gorgeous you.
