Science Reveals A New Reason Why Exercise Is So Damn Good For You

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We already know that staying active is a critical part of living a healthy life. Getting enough exercise helps us look and feel our best, stave off illnesses and diseases, and even extend our lifespans. But did you know that working out has a direct impact on your gut health, too? Because we didn’t.

New research from the University of Illinois at Urbana-Champaign offers the first set of definitive evidence that exercise can change both the composition and behavior of the trillions of microbes in your digestive system, and those changes could benefit both your metabolism and overall health over time. The findings stem from two different studies — one on mice and one on human participants.

In the first study, the scientists transplanted fecal matter from two different groups of mice — one exercised and one sedentary — into the colons of sedentary mice that were raised in a sterile facility and therefore had no microbiota before this experiment. The mice that received the transplants then successfully developed their own microbiota that mimicked that of the transplant they received. The mice that received a transplant from the exercised mice specifically revealed a higher number of microbes that produced butyrate, which is a fatty acid that keeps intestinal cells healthy, reduces inflammation and generates energy.

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In the second study, the team of researchers observed the changes in the composition of gut microbiota in human participants as they left their sedentary lifestyles behind for more active ones. They watched what happened when they returned to sedentary behaviors after this new fitness phase as well. All dietary components remained consistent.

The study included 18 lean and 14 obese adults, all of whom were sedentary. The new exercise program they started required them to complete 30 to 60 minutes of cardiovascular exercise three times a week for six weeks. Gut samples were taken at the conclusion of those six weeks and again six weeks after that, which were spent sedentary.

After analyzing the fecal samples from each participant, the scientists found that butyrate levels went up in the human gut, just like in the mice, as a result of exercise. They even saw the levels drop again after the period of sedentary behavior that followed the exercise program. Using genetic testing, they were able to confirm that the butyrate level changes were directly related to the shift in the proportion of microbes that naturally produce it. The lean participants saw the greatest increase in butyrate levels, and the ratios of different types of gut microbes differed between the lean and obese participants at each measuring point in the study.

The makeup of your microbiome can change throughout the course of your life depending on things like your diet, an illness you may be battling, medicines you may be taking, how much you weigh and more. And now, we know that your exercise regimen can play a substantial role as well, especially if you’re a leaner person. So if you want to see your gut health improve, from reducing inflammation to staying resilient on a cellular level, keep moving.