Imagine feeling more in control of your hunger after a refreshing jog or feeling energized by a nutritious meal before a workout. These aren’t just pleasant experiences; they are part of a bigger picture where physical activity and good eating habits feed into each other, helping you stay healthy and happy.

Recent research published in Geriatrics & Gerontology International¹ Tsai, Li-Tang et al. “Associations between appetite, physical activity and sedentary behaviour from hip- and wrist-worn accelerometers in community-dwelling older adults.” Geriatrics & gerontology international vol. 23,6 (2023): 411-417. doi:10.1111/ggi.14588 PubMed Source found that physical activity can have a pronounced effect on appetite regulation in older adults.

The study examined three different cohorts involving 1,460 participants ranging in age from 57 to 100. The goal was to explore whether physical activity and sedentary behavior were associated with appetite among community-dwelling older adults.

Here’s what the study found:

1. Total Activity and Good Appetite: Those who were more physically active had more than double the odds of having a good regulation of appetite. An increase in daily light-intensity physical activity increased the likelihood of having a good appetite by 4%.
2. Sedentary Behavior and Appetite: Conversely, each additional percent of daily sedentary behavior decreased the odds for having a good appetite by 3%.

It’s important to understand that our relationship with food and exercise changes throughout our lifetime. In older adults, appropriate regulation of appetite is critical to promoting a healthy lifestyle and avoiding associated risks such as malnutrition, weight loss, and mobility difficulties. Keeping active and enjoying a balanced diet can be the key to maintaining independence and vitality as we age.

But what about younger individuals? Here, physical activity plays a significant role as well. Earlier research showed that engaging in regular exercise has been shown to increase sensitivity to satiety signals.² King, Neil A et al. “Dual-process action of exercise on appetite control: increase in orexigenic drive but improvement in meal-induced satiety.” The American journal of clinical nutrition vol. 90,4 (2009): 921-7. doi:10.3945/ajcn.2009.27706 PubMed Source ³ Long, S J et al. “The ability of habitual exercise to influence appetite and food intake in response to high- and low-energy preloads in man.” The British journal of nutrition vol. 87,5 (2002): 517-23. doi:10.1079/BJNBJN2002560 PubMed Source ⁴Beaulieu, Kristine et al. “Does Habitual Physical Activity Increase the Sensitivity of the Appetite Control System? A Systematic Review.” Sports medicine (Auckland, N.Z.) vol. 46,12 (2016): 1897-1919. doi:10.1007/s40279-016-0518-9 PubMed Source In simpler terms, this means that when you exercise, your body becomes better at telling you when you’re full.

For younger people, this connection between exercise and appetite control can translate into a more harmonious relationship with food. Engaging in regular light exercise presents a practical and effective strategy to regulate appetite and curb tendencies to overeat, often triggered by stress, social pressures, or emotional factors.

Incorporating simple exercises like walking, stretching, or cycling into daily routines isn’t just about fitness; it helps you listen to your body more carefully and regulate your appetite

So, the habit of incorporating simple exercises into daily routines, such as walking, stretching, or cycling, can translate into a profound shift towards healthier eating behaviors. It’s like tuning a radio to the perfect station—suddenly, everything becomes clear, and you can listen to your body’s needs with greater ease.

So how does physical activity help in appetite regulation? The answer may lie in a few mechanisms:

1. Influence of Peptides and Hormones: Exercise affects appetite-related peptides, leading to changes in hormones like insulin that are connected with hunger and fullness. Active individuals may experience lower postprandial insulin levels and higher GLP-1 levels, affecting their sense of satiety.
2. Improvement in Insulin Sensitivity: Engaging in physical activity like aerobic and resistance training can improve insulin sensitivity. This can lead to better regulation of insulin and thus influence feelings of fullness after eating.
3. Body Composition’s Role: The composition of fat-free mass versus fat mass in the body also plays a role in eating behavior. Active individuals often have a lower body fat percentage, which may promote more accurate energy compensation and enhanced appetite control.