Exercise Without Changing Your Diet

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So maybe you or somebody you know is wanting to make some changes in their life, they might be starting to feel the impact of aging, where they just don’t have the energy they once had. Or they are watching their midsection slowly grow larger and would just like to look a little bit better.

But they lament, “I know should workout more, but I just can’t get my diet on track.” Because diet and exercise work so well together is there any real advantage to starting an exercise program without improving our eating?

When we decide to start living the fitness lifestyle all the changes that we might feel need to be done, can be overwhelming. This is one of the places exercise can help.

Not only is it a first step and fitness is about taking a lot of little steps toward our goals. But exercise is also a mood enhancer. Relieving feeling of anxiety, by in part releasing feel good hormones and endorphins. I will leave a link at the end of the description to an article talking about all the ways exercise helps to relieve anxiety. One of the things mentioned in this article and I have often said about my self is that when I exercise I forget about all of the troubles in the world and just focus on the task at hand. It is my happy place. This article from frontiers in psychiatry states this response to exercise is similar to meditation.

Now exercise alone can do a lot more than just improve our mood. It helps us to sleep better. By helping us to feel better rested along with enhancing our mood, it becomes much easier to make the other lifestyle adjustments that we may need.

Our fitness age is often connected to our VO2 max. The better our VO2 max is the younger we are biologically and the better our odds for a longer more active life. Now I read a study and what I liked about this study is it is based on how much the participants walked in a week. Typically when you think of VO2 max you think of intense exercise, but that was not the case in this study. They broke the study into 3 groups those who didn’t walk for exercise, those who who walked under 200 minutes a week and those who walked over 200 minutes which is a little less than 30 minutes a day. The average age of the participants was just over 40.
Those who walked over 200 minutes a week had a substantially better VO2 max that the other 2 groups indicating that less intense more moderate exercise will still bring about positive results.

One of the ways regular exercise helps us live longer is by reducing our risk of developing a chronic illness. Lowering our risk of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, osteoporosis and certain types of cancers like colon cancer.

Exercise even without any change in diet can improve our insulin sensitivity. Even one exercise session will improve insulin sensitivity although only temporarily. A consistent exercise program is needed in order to provide permanent results.

It is well know that we can improve our insulin sensitivity by improving our diet eating more whole foods and reducing our carb intake especially simple carbs and sugars. In combination with regular exercise gives a double whammy effect.

When it comes to weight loss in general the way exercise benefits us is not only in the calories burned while doing exercise, but it also increases our resting metabolic rate or calorie burn at rest. Where if your doing any sort of diet with calorie restriction it does just the opposite slowing down our metabolism. You can lose weight through exercise alone. But For most people it is hard to find enough time to do the amount of exercise required to achieve the desired rate of weight loss. Once again illustrating how well diet and exercise work together.

If you find exercising regularly is easier than making changes in your eating habits never feel like you are wasting your time. Just keep working out while having fun.

Benefits of exercise on anxiety; https://www.frontiersin.org/articles/10.3389/fpsyt.2013.00027/full

Study on VO2 max and weekly walking; https://www.jstage.jst.go.jp/article/jpts/28/4/28_jpts-2015-1110/_pdf/-char/en

How exercise helps to prevent various diseases; http://www.scielo.br/pdf/rbme/v10n4/en_22048.pdf

Exercise helps to prevent 13 different types of cancer; https://www.cancer.org/latest-news/exercise-linked-with-lower-risk-of-13-types-of-cancer.html