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Studies show biology influences how we respond to exercise



 

 

Getting enough physical activity can make both your body and mind feel better. It can also help prevent or delay health problems. Now, researchers are looking for ways to find out which exercises might best suit your body.

Different types of exercise can bring different health benefits. You can strengthen your bones with weights, increase your flexibility with stretching or improve your heart health with aerobic activity.

But people’s bodies are built differently. Some people have more of the type of muscle that provides strength. Others have more of the type that provides endurance, which keeps you moving for a long period of time. This is one reason why people may be naturally suited to different sports.

But this idea doesn’t just apply to athletes. It affects people getting physical activity for fitness, too.

“There are a variety of reasons why different people might adapt better to different types of exercise training,” says Dr. Marcas Bamman, an exercise researcher at the University of Alabama at Birmingham. “And an important factor that we’re starting to learn more about is our genes.”

 

 

Researchers are studying how genes influence our bodies’ responses to physical activity. They’re also looking at how exercise affects people’s bodies differently. They’re even exploring how it affects your microbes.

“The end goal is to be able to provide an exercise ‘prescription’ that is optimal for each person, so they can gain the most benefit,” Dr. Bamman says.

Influenced by genes

Scientists know that different types of exercise have different effects on health, explains Dr. William Kraus, who studies heart disease prevention at Duke University. “The benefits vary by type, intensity, and amount of exercise,” he says.

For example, his lab has observed that long bouts of moderate-intensity exercise, like brisk walking, might be especially good at lowering blood sugar levels. This can be important for people trying to prevent diabetes.

But maybe you want to reduce the levels of “bad” cholesterol in your blood to help prevent a heart attack. For that, a lot of high-intensity exercise to get your heart pounding may help the most, Dr. Kraus adds.

His team has observed these effects across ages and for both men and women. But when you look at individuals within those groups, he says, not everyone gets the same benefit from the same workout.

“We want to understand how your genetic background determines your response to exercise,” he says. His research team has identified a set of genes that predict who will get the biggest improvements in heart health from aerobic exercise, like jogging or cycling.

Dr. Bamman’s team has found a set of genes that might help predict who would gain the most muscle from a strength training program. But, he explains, just because you may not get the same benefits as someone else from one type of exercise doesn’t mean you don’t get any.

Knowing who’s most likely to benefit from specific exercises might help health care providers better tailor their recommendations for people, Dr. Kraus adds.

But these studies are still in the early stages. If you have a health condition, talk with your provider about the types and amounts of physical activity that are safe for you.

The role of microbes

It’s not only your biology that can influence how exercise affects your body. Scientists are discovering more and more about the role of your microbiome. That’s the collection of microbes that live in and on your body.

In a recent study, researchers found changes in a certain type of gut bacteria in marathon runners. When they transferred those bacteria into mice, the mice were able to run longer.

Scientists are only beginning to study the microbiome’s role in fitness. Such studies are difficult because things like diet, sleep and even the people you live with can affect your microbiome.

Researchers continue to learn more about biology and physical activity. But no matter who you are, how much activity you get can make a difference for your health. Experts recommend getting at least 150 minutes of moderate to vigorous physical activity a week. And at least two days a week, do strength training exercises. ¦

InI theh KNOW

Personalize your workout

» Know your goals. Try to set specific short- and long-term goals. Then talk with your health care provider about the types and amount of exercise you can safely do.

» Do what you enjoy. Don’t struggle with a workout you hate. Build in activities that make both your body and brain feel good.

» Find a partner. Ask a family member or friend to be active with you. Activity can be more fun with someone.

» Track your progress. You might not feel as though you’re making progress, but you may be pleasantly surprised if you look back at where you started.

» Review your goals. Did you meet your goals? If not, why? Are they doable? Brainstorm some options of what to do differently.

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