Why Exercise?

Goal:
The goal of the Handout is to educate food addicts about the benefits of exercise. It is
important that food addicts cease exercising to ‘burn calories’ as this has been shown to promote overeating. Instead, food addicts can be motivated to exercise to improve brain health and well-being.

1. For food addicts, it’s good to know that there is a strong body of research showing that exercise can reduce cravings and hunger (Cornier, Melanson, Salzberg, Bechtell, & Tregellas, 2012; Evero, Hackett, Clark, Phelan, & Hagobian, 2012; Killgore, Kipman, et al., 2013; McFadden, Cornier, Melanson, Bechtell, & Tregellas, 2013; Oh & Taylor, 2012, 2013).
2. There is also evidence that exercise can improve sleep (Kline et al., 2013).
3. Exercise can even reduce stressful illness (Holmes, 2006).
4. Create activities away from cueing television and kitchen (Manios et al., 2009)
1. Reduce isolation (Goldfield, Adamo, Rutherford, & Murray, 2012)
2. Improve identification with normal eaters 
5. Another important function of exercise is to improve cognitive functions. This makes it easier to make good decisions about abstinent foods and cue-avoidance (Annesi & Tennant, 2013; Goldfield et al., 2012; Killgore, Olson, & Weber, 2013).
6. Food addicts often suffer from issued related to being able to move around easily. Exercise can improve mobility as a result of improved muscle, joint, bone, heart, and asthma conditions. Exercise also provides an alternative to watching television. (Earnest, Blair, & Church, 2010; Knobf, Insogna, DiPietro, Fennie, & Thompson, 2008; Manini et al., 2010; McAuley et al., 2009; O'Donovan et al., 2005; O'Keefe, Gheewala, & O'Keefe, 2008)
7. A great benefit of exercise can be to improve and stabilize mood and self-esteem. This can reduce stress and eating triggered by emotions (Goldfield et al., 2012; Jerstad, Boutelle, Ness, & Stice, 2010).
8. Exercise also helps our own body chemistry to work better.  It can reduce production of consumption-stimulating peptides such as insulin (Earnest, Poirier, Carnethon, Blair, & Church, 2010; Goularte, Ferreira, & Sanvitto, 2012)
9. Believe it or not, exercise also favorably impacts DNA and cell function. It has been shown to repair DNA which then avoids passing obesity on to children genetically.  This can help overcome genetic predispositions to obesity (Mitchell et al., 2010) Exercise and even help repair mitochondrial function in the cell. The mitochondria produces the energy that the cell needs to function (Konopka et al., 2015; Voisin, Eynon, Yan, & Bishop, 2015).

 Barriers to exercise in food addicts 

1. Negative associations (Jackson, Gao, & Chen, 2013)
2. Fatigue (Landis, Parker, & Dunbar, 2009)
3. Loneliness, time (Kruger, Blanck, & Gillespie, 2006)
4. Joint pain and damage 
5. Muscle atrophy (Bayol, Macharia, Farrington, Simbi, & Stickland, 2009)
6. Depression
7. Safety
8. Unhealthy gym environments
• Exposure to processed foods
• Exposure to body obsession
• Amateur coaches with harmful expectations
• Amateur trainers making harmful nutrition recommendations
9. Trigger to body obsession and weight loss obsession
• Weight gain from muscle mass

References:

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Bayol, S. A., Macharia, R., Farrington, S. J., Simbi, B. H., & Stickland, N. C. (2009). Evidence that a maternal "junk food" diet during pregnancy and lactation can reduce muscle force in offspring. Eur J Nutr, 48(1), 62-65. doi:10.1007/s00394-008-0760-5

Cornier, M. A., Melanson, E. L., Salzberg, A. K., Bechtell, J. L., & Tregellas, J. R. (2012). The effects of exercise on the neuronal response to food cues. Physiol Behav, 105(4), 1028-1034. doi:10.1016/j.physbeh.2011.11.023

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