Exercise frequently ends up at the bottom of our list of priorities. The fast-paced world often has everyone occupied — work, responsibilities, stress, and the distractions of technology. We are busy, and with everybody predisposed to be overwhelmed and distracted, exercise is often ignored. Yet many, many studies have also confirmed and centuries of observations have shown that regular physical activity is perhaps the greatest collective tool we have for improving our health and quality of life. Regardless of age, regardless of whether you’re a beginner or an athlete, the physical, mental and emotional benefits of exercise affect every facet of your being.
1. Physical Health Benefits
a) Weight Control
One of the most obvious benefits of exercise is its role in weight control. Exercise regularly burns calories, raises metabolic rate, and develops muscle mass, which are all necessary for a healthy body composition. Combined with appropriate nutrition, exercise is an important means of obesity prevention; obesity is one of the leading risk factors for chronic diseases.
b) Muscles and Bones are Stronger
Exercise strengthens the musculoskeletal system. This includes anything from weight lifting, resistance activities, or even walking to increase muscle mass and bone density. This is particularly significant as we grow older, at which point our bones naturally become more brittle, contributing to increased incidences of both osteoporosis and fractures.
c) Cardiovascular Health
Aerobic exercise (walk, run, swim, cycle, etc.) makes the heart and lungs work better. Aerobic activity reduces bad cholesterol (LDL), improves good cholesterol (HDL), and manages blood pressure. Over time this greatly minimizes an individual’s risk of heart disease, strokes, and other illnesses related to the cardiovascular system.
d) Reduced Risk of Chronic Disease
Engaging in regular physical activity significantly lowers risk factors for many chronic disease including:
Type 2 diabetes through enhanced insulin sensitivity.
Specific cancers, including colon, breast, and endometrial cancers.
Hypertension through the management of blood pressure.
Arthritis through improved joint function and reduction of stiffness.
e) Better Immune Function
Moderate, regular exercise, has shown to help an individual improve their immune system; enabling them to ward off illness more effectively. Physical activity may result in less inflammation and improved circulation, meaning that immune cells are circulating and can do so well throughout that system in the body.
2. Mental & Emotional Benefits
a) Stress Relief
Exercise is a healthy way to relieve stress. Physical activity increases the body’s production of endorphins, which are called the body’s natural painkillers and mood elevators. Even a brisk walk or short yoga session will help calm you down and get you feeling more focused.
b) Increased Mood and Mental Health
Research shows that people who engage in physical activity, which includes exercise, report fewer instances of depression and anxiety. Physical activity increases the release of serotonin, dopamine, and norepinephrine, the neurotransmitters that help regulate your mood. Some studies suggest exercise can be just as effective as medication for mild to moderate depression.
c) Improved Sleep
Studies indicate that moderate physical activity can help you fall asleep more quickly and improve the overall quality of your sleep. Engaging in physical activity for as little as 30 minutes most days of the week can help improve your sleep health. However, to maximize sleep improvement, it is beneficial to perform exercise in the day instead of close to bedtime.
d) Better Brain Function
Exercise results in improvement in memory, cognition, and focus. Exercise improves blood flow to the brain and increases the production of brain-derived neurotrophic factor (BDNF), which is linked to conditions like Alzheimer’s and overall brain function. Exercise may reduce the risk of cognitive decline.
3. Emotional and Social Benefits
a) Increased Confidence and Self-Esteem
When your physical fitness improves your body image, self-confidence also increases. The satisfaction of setting and achieving fitness goals also provides a sense of satisfaction and empowerment.
b) Social Interaction
Exercise is a great way to meet people. Group classes, sports teams, walking groups, and gym communities lend themselves to making friends, increase communication skills, and alleviate loneliness.
c) Increased Discipline and Resilience
By having a routine you engage in regularly—for example, becoming accustomed to going to the gym consistently or engaging in run club—you will build discipline, commitment, and resilience. Regular workouts can create discipline that puts you in a better position in other areas of your life—at work, in relationships, or in life goals.
4. Exercise for Longevity and Quality of Life
Studies have shown people who exercise live longer and have a higher quality of life. Physical activity provides older adults with a more reliable movement pattern, independence, and mobility, while also limiting the risk of adverse events such as falls and more years of overall health.
You do not have to exercise for hours a day. Studies suggest that even 15-30 minutes per day can have lasting health benefits. Getting exercise is less about perfection and more about being committed to making exercise a part of your life long-term.