The Glycemic Index Diet for Dummies (116 page)

An improved mood

Exercise can greatly affect your overall mood. This fact may not sound like a big deal, but if you're an emotional eater, exercising may hold the key to prev
enting you from polishing off that pint of ice cream because you feel sad or depressed.

Exercise improves mood because it releases a cocktail of feel-good chemicals. No, I'm not talking about a cocktail you get at the local bar. I'm talking about the brain chemicals adrenaline, dopamine, endorphins, and serotonin that are released during exercise. All of these chemicals work together to make you feel good, calm, and relaxed. Ever hear of a "runner's high"? This term comes from the endorphin release some runners experience after a good run. You can achieve a similar experience with other forms of exercise, such as a good hike or swim.

Research shows that exercise is even helpful in cases of mild depression. With all the ups and downs of your day, you may find that a little exercise goes a long way toward improving your overall happiness (and waistline!).

A lower risk of developing chronic diseases

One of the most important benefits of regular exercise is a decrease in your risk for developing chronic
diseases. I'm sure most people have heard this message before, yet there are still so many individuals out there who don't get enough exercise. If you or a family member have a history of heart disease, high blood pressure, or diabetes, I can't stress how important and beneficial it is to exercise regularly if you want to prevent these types of diseases from rearing their ugly heads.

Following are a few ways in which exercise can help you stay healthy and decrease your risk of developing certain diseases:

Heart disease:
The only warning signs you have for a heart attack are your lab work, blood pressure, and family history. It can happen anytime, anywhere. If you have any heart disease risk factors, you can decrease that risk significantly with regular activity. Cardiovascular exercise reduces the risk of heart attack, especially in people who have known coronary artery disease. Specific benefiof cardiovascular exercise include a stronger heart muscle, less chance of angina, reduced plaque buildup in the arteries, improved blood pressure, and better weight.

Diabetes:
Exercise improves the sensitivity of insulin so that more blood glucose can enter the cells, ultimately providing better blood glucose control. Couple that with a low-glycemic diet, and you have a powerful duo to help control your blood sugar. Both aerobic and strength training help with diabetes.

High blood pressure:
Moderate exercise makes an impact on your overall blood circulation. It causes the heart muscle to pump better, which in return relaxes the blood vessels, helping to lower blood pressure. Cardiovascular exercise is the best for lowering blood pressure.

Arthritis:
Continuous movement is good for your joints because it promotes their strength, flexibility, and resiliency. Both aerobic exercise and strength training have been shown to be helpful with joint health. If you have a family history of arthritis, then now is the time to help prevent this condition from happening to you.

Better bone health

Bones respond to exercise the same way muscles do: As you exercise, they grow stronger. If you're in your 20s or 30s, you may not think too much about bone he
alth, but as you get older, it becomes more and more important. Your bone mass peaks in your 30s; after that you can begin losing it.

Engaging in regular physical activity improves bone health and helps prevent the onset of osteoporosis later in life. Sometimes you have to do an ounce of prevention earlier to protect yourself when you get older.

For the best chance of strengthening your bones, you should engage in weight-bearing activity that requires you to work against gravity. Weight-bearing activities include

Walking

Hiking

Jogging