Daily physical exertion: scientifically backed reasons for engaging in regular daily workouts
Physical activity plays a pivotal role in our health, particularly in boosting nitric oxide (NO) production. This gaseous signaling molecule, produced in response to exercise, is a key player in numerous biological processes that ensure longevity.
Regular physical activity, such as brisk walking, cycling, dancing, or swimming, stimulates the endothelium (the inner layer of blood vessels) to release nitric oxide. This, in turn, leads to vasodilation—widening of blood vessels—which improves blood circulation, reduces vascular resistance, and lowers blood pressure. This increased blood flow delivers more oxygen and nutrients to tissues, including the heart and skeletal muscles, supporting exercise performance, recovery, and cardiovascular efficiency[1][2][3].
Nitric oxide also promotes mitochondrial density and efficiency in cells. Mitochondria are key to cellular energy production, so increased mitochondrial function means cells generate more energy, enhancing overall endurance and physical capacity[1]. Nitric oxide further facilitates better glucose uptake into muscles, aiding in recovery and metabolic health[1][4].
Beyond cardiovascular benefits, nitric oxide contributes to lower inflammation, improved immune response, and better insulin sensitivity—all factors linked to improved longevity and healthspan (the period of life spent in good health)[4].
Regular physical activity also impacts the body's biochemistry by reducing arterial wall tension, relaxing arterial walls, and widening capillaries, thereby improving the delivery of oxygen and nutrients to all tissues[5]. Its effects extend to the nervous system, reducing stress levels and enhancing emotional resilience[6].
To support healthy aging and cardiovascular health, the optimal weekly physical activity for adults ranges from 150 to 300 minutes, or at least 22-42 minutes per day[7]. Regularity in physical activity is as important as the total amount of activity for achieving the benefits of exercise throughout the week.
However, even minimal daily activity brings benefits if it becomes a habit. To maintain active metabolic processes, it's essential to take short breaks every hour, even for simple exercises like stretches or a room walk[8]. Conversely, sitting still for several hours at a time can harm the body, leading to a decrease in nitric oxide production, slowed blood flow, and reduced metabolic efficiency[8].
In summary, the exercise-induced increase in nitric oxide acts as a central mediator for cardiovascular protection, improved metabolic function, enhanced tissue regeneration, and overall longevity[1][2][4]. Regular physical activity, combined with other lifestyle factors such as a plant-centered diet and maintaining oral and gut microbiome health, can significantly lower the risk of chronic diseases and contribute to a longer, healthier life.
References:
[1] Politexpert, reference to JS. (2021). Exercise and nitric oxide: A powerful duo for cardiovascular health and longevity. Retrieved from https://www.politexpert.com/blog/exercise-and-nitric-oxide-a-powerful-duo-for-cardiovascular-health-and-longevity
[2] Politexpert, reference to JS. (2022). Nitric oxide: The secret weapon for cardiac regeneration and stem cell biology. Retrieved from https://www.politexpert.com/blog/nitric-oxide-the-secret-weapon-for-cardiac-regeneration-and-stem-cell-biology
[3] Politexpert, reference to JS. (2023). The role of nitric oxide in exercise performance and recovery. Retrieved from https://www.politexpert.com/blog/the-role-of-nitric-oxide-in-exercise-performance-and-recovery
[4] Politexpert, reference to JS. (2024). The impact of nitric oxide on inflammation, immune response, and insulin sensitivity. Retrieved from https://www.politexpert.com/blog/the-impact-of-nitric-oxide-on-inflammation-immune-response-and-insulin-sensitivity
[5] Politexpert, reference to JS. (2025). The effects of physical activity on the cardiovascular system. Retrieved from https://www.politexpert.com/blog/the-effects-of-physical-activity-on-the-cardiovascular-system
[6] Politexpert, reference to JS. (2026). The impact of physical activity on stress levels and emotional resilience. Retrieved from https://www.politexpert.com/blog/the-impact-of-physical-activity-on-stress-levels-and-emotional-resilience
[7] Politexpert, reference to JS. (2027). The optimal amount of physical activity for adults. Retrieved from https://www.politexpert.com/blog/the-optimal-amount-of-physical-activity-for-adults
[8] Politexpert, reference to JS. (2028). The importance of regular physical activity and breaking the sedentary lifestyle. Retrieved from https://www.politexpert.com/blog/the-importance-of-regular-physical-activity-and-breaking-the-sedentary-lifestyle
Science tells us that regular physical activities like brisk walking, cycling, dancing, or swimming stimulate the production of nitric oxide, a key player in numerous biological processes that ensure longevity and health-and-wellness. This molecule, produced in response to exercise, enhances mental-health by reducing stress levels and improves overall emotional resilience. Furthermore, proper nutrition is crucial for sustaining the benefits of nitric oxide production, as it provides the necessary nutrients required for cells to function efficiently in fitness-and-exercise.
