By Erin Phelan
Fitness Industry Council of Canada
As the research continues to explore the transformative effect of exercise, understanding the latest studies empowers us to deliver effective, evidence-based programming for all levels – from beginners to advanced exercisers, from youth to active-agers, we have the ability to transform lives.
Here are three key findings from the latest research, and how you can practically implement the research into your facilities.
1. Exercise affects every single organ
We know exercise strengthens the heart, improves lung capacity, blood sugar levels and improves our bodies in every possible way. Now research shows that exercise impacts all 19 organs at the molecular level. Scientists from the Molecular Transducers of Physical Activity Consortium (MoTrPAC) – a collaborative project launched in 2016 between leading institutions MIT, Harvard, Stanford and the National Institute of health – conducted a comprehensive study, published in Nature, to explore how exercise impacts various organs at the molecular level.
Using lab techniques on rats undergoing eight weeks of intense exercise, they analysed tissues from the heart, brain, lungs, and liver, discovering that exercise affects pathways linked to immune regulation, stress response, and inflammation.
The research uncovered how exercise reduces fatty liver content, offering potential treatments for non-alcoholic fatty liver disease. The results also highlight the incredible effect of exercise on the immune system, stress, energy production and metabolism, providing insights into developing personalised exercise plans or treatments that replicate exercise’s benefits for individuals unable to engage in physical activity.
Key Takeaways to Share:
- The benefits of exercise extend beyond muscle gain and fat loss; it influences deep cellular processes.
- Educate your members on the disease-preventing effects of exercise, to reinforce the importance of consistency in their fitness routines.
- Promote endurance exercises like cardio routines that will yield long-term health benefits.
2. Exercise Reduces Depression Symptoms in Adolescents
A study published in Psychological Medicine in September 2024 explored the relationship between regular physical activity and depressive symptoms in adolescents. Over 5,000 participants aged 12 to 18 were analysed, and those who engaged in at least 180 minutes of moderate to vigorous physical activity each week reported a 25% reduction in depressive symptoms compared to their sedentary peers.
Given the breaking news that showed children and youth in 33 countries around the globe are not meeting recommended physical activity guidelines, we need to put an action plan into place. Connecting the dots between physical and mental health is a key message for us all – fitness professionals, parents and policy makers.
Key Takeaways to Share
- Exercise can be promoted as a preventative measure against mental health issues, especially in younger clients.
- Schools, communities, and fitness centres can prioritise making physical activities more accessible to youth as a method to improve mental health.
- This study reinforces the importance of emphasizing both physical and mental well-being in fitness marketing strategies.
3. The Power of HIIT
The benefits of high-intensity interval training (HIIT) continue to be proven by two studies – one involving seniors, and the other for those with obesity.
A recent study published in Circulation examined the cardiovascular benefits of a 10-week HIIT program in obese adults. Participants experienced a 20% decrease in blood pressure and improved cholesterol levels which has significant relevance for diabetes management and heart disease.
And a study from the University of Queensland found that HIIT training could reduce the risk of dementia. The six-month study featured 151 seniors aged 65-89 – and included a five-year follow up. Each senior was assigned to complete one of three half-hour exercises, three days a week – balance and stretching, brisk treadmill walking, or four HIIT cycles on the treadmill (at 85-95% of maximum heart rate).
Interestingly, the participants were tested to determine both cognitive testing and brain function related to memory and learning. The research found that those in the HIIT group demonstrated positive changes in the hippocampus, and in the follow-up study five-years later still revealed increased cognitive function – even if they had stopped doing HIIT.
Key Takeaways to Share:
- HIIT can be a time-efficient, effective solution for clients seeking to improve heart health and manage obesity
- Incorporate short-burst programming with treadmill classes and educate personal trainers on the benefits of each study.
- Promoting the brain health benefits of HIIT can appeal to seniors and active-agers.
The latest research underscores the profound and wide-ranging impact of exercise on physical and mental health. From its ability to affect every organ at the molecular level, to reducing depressive symptoms in adolescents, and offering powerful cardiovascular and cognitive benefits through high-intensity interval training (HIIT), these findings offer invaluable insights for fitness professionals, and the industry as a whole.
The proof is in the data: Implementing these evidence-based approaches in your facility can enhance client outcomes and overall well-being. By educating clients on these research-backed benefits, you not only help them achieve their fitness goals but also empower them to lead healthier, longer lives.
Fitness Industry Council of Canada (FIC) is the not-for profit trade association that represents the voice of fitness facility operators across Canada. Representing more than 6,000 facilities with more than six-million members nationwide, FIC pursues a legislative agenda in the hope of bettering the fitness industry for both consumers and operators. FIC aims to work with both industry and government to improve the health and physical activity levels of Canadians.
