Personalization in Physical Activity: Discover the Impact of DNA

Regular physical activity is essential for a healthy lifestyle, playing a critical role in weight management and preventing health issues related to the cardiovascular, endocrine, and musculoskeletal systems. 

Any sports activity should rely on three main pillars: training, nutrition, and rest. Our individual characteristics and abilities, largely determined by our genetics, require specific considerations in these areas. Thus, it is essential to adapt physical activities to these factors to ensure safe practice and optimal performance. 

While the benefits of physical activity are widely recognized, this article delves into the influence of genetics on sports performance and how this innovative approach can personalize training, nutrition, and recovery. Explore recent data and learn about SYNLAB’s Advanced Sports Test, which combines cutting-edge science and diagnostic technology to provide precise and personalized insights. 

What Is Physical Activity? 

Physical activity refers to any bodily movement produced by muscles that results in energy expenditure above resting levels. This includes everyday activities such as walking, climbing stairs, cleaning, carrying objects, or even playing. It does not necessarily have to be structured or planned and can occur in various settings, such as at work, during household chores, leisure time, or transportation. 

Physical activities can be classified into categories: 

• Occupational activities: performed in the workplace;
• Leisure activities: such as dancing, walking the dog, or cycling;
• Household activities: like cleaning, gardening, or cooking;
• Transportation activities: walking or cycling as a means of transportation.

What Is the Difference Between Physical Activity and Exercise? 

Although related concepts, it’s important to understand the distinction between them. The main difference between physical activity and exercise lies in intentionality and structuring (1). 

Physical activity encompasses any movement that increases energy expenditure above rest levels, without requiring a specific goal or plan. It can occur spontaneously or accidentally, such as standing up from a chair, climbing stairs, or playing ball with friends. 

Unlike physical activity, exercise, on the other hand, is a subset of physical activity that is planned, structured, and repetitive. Its primary goal is to improve or maintain physical fitness, including strength, endurance, flexibility, and balance. 

Both are beneficial, but regular, well-structured exercise tends to offer additional health advantages. 

In summary, all exercise is physical activity, but not all physical activity is exercise. For instance, walking to the grocery store is a physical activity. Taking a brisk 30-minute walk as part of a weekly exercise plan qualifies as exercise. 

What are the benefits of Physical Exercise? 

When practiced regularly, physical exercise significantly promotes health and improves quality of life, offering benefits such as (2-4): 

• Cardiovascular Strengthening: Enhancing heart efficiency and reducing the risk of conditions such as hypertension and heart attacks;
• Weight Management: Boosting calorie expenditure and supporting a faster metabolism. Exercise also preserves muscle mass, which is crucial for maintaining a healthy weight over time;
• Respiratory System Enhancement: Increasing lung capacity for better gas Exchange. This improves oxygenation of tissues and organs, increasing physical endurance and reducing fatigue;
• Bone and Muscle Strengthening: Stimulating bones to prevent density loss, reducing the risk of osteoporosis. Also building muscle mass, which protects joints and enhances posture, reducing chronic pain and injury risks;
• Stress Management and Mental Health: Releasing hormones such as endorfinas (well-being), serotonin (improves cognitive functions and rgulates heart rate) and adrenaline (energy boost), helping combat stress, anxiety, and depression.

Thus, physical activity offers benefits for both physical and mental health, such as reducing the risk of chronic diseases (hypertension, obesity, type 2 diabetes) and improving mood and overall well-being. 

What Is Sedentarism? 

Sedentarism refers to a lifestyle characterized by the absence of physical activity, linked to negative health outcomes such as chronic diseases, musculoskeletal problems, and emotional or mental disorders like anxiety and depression (4-6). 

Low physical activity levels significantly impact global health. It is estimated that over 5 million deaths annually could be prevented if people engaged in adequate physical activity (7). Despite efforts to promote active habits, about 28% of the global population remains insufficiently active (8). 

This reduction in physical activity levels has occurred alongside an increase in time spent on sedentary behaviors, a factor that, by itself, represents a considerable risk to public health. Identifying the genetic factors that influence daily physical activity can deepen our understanding of this complex behavior (9). 

Understanding the molecular mechanisms involved in physical activity could pave the way for its benefits to be achieved even through pharmacological interventions (9). 

What Is Sports Training? 

Sports training is a planned and systematic process aimed at developing an individual’s physical, technical, and mental capacities to maximize performance in a specific sport. 

Using targeted methods, exercises, and stimuli, training enhances physical fitness, technical skills, tactics, and psychological aspects, with a focus on a particular sport. 

Although often associated with professional athletes, sports training is also valuable for amateurs striving to achieve personal goals, such as completing a marathon or improving performance in recreational activities. 

The Role of Nutrition in Sports 

The practice of sports and physical activities goes beyond intense training and dedication. Nutrition plays a fundamental role in athletic performance and achieving personal goals, as it provides the necessary fuel to maximize performance (10). 

Complex carbohydrates are the primary energy source during endurance exercises, while proteins are essential for muscle recovery and repair. Additionally, healthy fats play a crucial role in metabolic support and the absorption of fat-soluble vitamins (11). 

Nutrition also includes hydration and electrolyte replenishment, as their loss through sweat can lead to premature fatigue and reduced athletic performance. Therefore, it is essential to consume water regularly and, during prolonged and intense exercises, replenish these losses (10). 

Muscle Responses and Physical Activity Performance 

Muscle responses are the foundation of our performance during physical exercises. The ability of muscles to contract, adapt, and recover is essential for efficient movement execution and achieving athletic goals. Understanding these responses and their relationship with sports practice allows for optimized training, improved performance, and higher levels of health and physical fitness (2, 12). 

Athletic success is influenced by many genetically determined factors, including transcriptomic, biochemical, histological, anthropometric, physiological, and psychological characteristics, as well as overall health status (13–16). On average, 66% of the variation in an athlete’s performance can be explained by genetic factors. The remaining variation is due to environmental factors, such as deliberate practice, nutrition, ergogenic aids, birthplace, and access to medical and social support (17–19). 

Injury Prevention in Sports 

Studies show that injuries during sports activities often result from a lack of information, improper execution of movements, skipping pre-activity stretching, or exceeding the body’s physical limits. However, these situations can be prevented by seeking guidance from specialized professionals during sports practice. Respecting the body’s limits, staying properly hydrated and nourished, as well as performing appropriate stretching and warm-up exercises, are fundamental measures to prevent injuries (12). 

What is Training Personalization and Individualization? 

Training personalization is a revolutionary approach that places the athlete at the center of the process for enhancing sports performance. By respecting each individual’s uniqueness and leveraging advanced technologies, this strategy offers the opportunity to achieve remarkable results. 

Sports science is increasingly dedicated to improving athletic performance, and personalized training serves as a powerful ally in the pursuit of sports excellence. Through this innovative approach, the limits of athletic performance are continuously challenged, providing athletes with the opportunity to reach their most ambitious goals. 

What is the Impact of Overtraining? 

Many studies identify overtraining as a concerning phenomenon that can occur among individuals engaging in physical activity.  

This state is characterized by extreme body overload due to frequent and intense training sessions without adequate recovery time. When the body is unable to recover properly, symptoms such as persistent fatigue, decreased performance, irritability, insomnia, muscle soreness, and even injuries may arise. 

Overtraining can compromise both physical and mental health, leading to a decline in sports performance and negatively affecting quality of life. Therefore, it is crucial for athletes and fitness enthusiasts to respect their body’s limits, maintain a balance between training and rest, and be attentive to signs of exhaustion to avoid overtraining and its adverse consequences (12, 20). 

What Test Does SYNLAB Offer for Evaluating Sports Performance? 

SYNLAB offers the Advanced Sports Test, a genetic analysis of 34 SNVs (Single Nucleotide Variants) across 31 genes and 10 biochemical markers. Conducted with just a single blood sample, the test evaluates five key parameters associated with individual traits in sports performance: Muscle response and performance, Recovery and injury, Performance support, Recovery support, and Sports nutrition, providing personalized recommendations. 

The test uses SNV genotyping with OpenArray technology, which analyzes and identifies single-nucleotide variations in an individual’s DNA. This provides valuable insights into genetic traits and their relationship to diseases, treatment responses, and other aspects of human health. 

Who Is the Advanced Sports Test For? 

The Advanced Sports Test is recommended for: 

• Individuals seeking to improve sports performance through personalized training;
• Those looking to start practicing sports;
• Individuals aiming to prevent frequent injuries during physical activities, as much as possible.

Get to know SYNLAB – A Leader in Medical Diagnostic Services! 

Accurate and up-to-date testing is essential for precise diagnoses and better treatment guidance. SYNLAB is here to help. 

We offer diagnostic solutions with rigorous quality control to the companies, patients, and healthcare providers we serve. Present in Brazil for over 10 years, we operate in 36 countries across three continents and are leaders in diagnostic services in Europe. 

Contact the SYNLAB team to learn about our available tests. 

References: 

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