Exercise: It's in the DNA
New study indicates exercise improves health by changing DNA
Exercise remodels DNA in skeletal muscle so that new signals are established to keep the body healthy, according to researchers at the University of Copenhagen in Denmark. Changes in histone modifications were studied to map the genome-wide positions and activities of enhancers in skeletal muscle biopsies collected from young sedentary men before and after 6 weeks of endurance exercise.1
WebMD lists seven types of exercises that fitness experts have suggested are most effective:2
1. Walking
Brisk, hourlong walk can burn up to 500 calories.
2. Interval Training
Increasing intensity or pace for short intervals during a workout stimulates the aerobic system to adapt.
3. Squats
Working the quadriceps, hamstrings, and gluteals makes this one of the most efficient exercises.
4. Lunges
Work multiple muscle groups while mimicking natural walking motions.
5. Pushups
Strengthen the chest, shoulders, triceps, and core trunk muscles at once.
6. Abdominal Crunches
Technique is critical in working the abdominals and obliques.
7. Bent-Over Row
Work all the major muscles of the upper back, plus the biceps.
References
1. Williams K, Carrasquilla GD, Ingerslev LR, et al. Epigenetic rewiring of skeletal muscle enhancers after exercise training supports a role in whole-body function and human health. Mol Metab. 2021;53. https://doi.org/10.1016/j.molmet.2021.101290.
2. Samataro BR. 7 Most Effective Exercises. WebMD. https://www.webmd.com/fitness-exercise/features/7-most-effective-exercises#1. Accessed September 7, 2021.
