12 Benefits of Regular Exercise, Backed by Research
Medically reviewed by Mallory Christopherson, DCMedically reviewed by Mallory Christopherson, DCExercise, which includes various physical activities such as strength training, cardiovascular workouts, and mobility work, is a crucial component of a healthy lifestyle and promotes healthy aging. Regular exercise has been scientifically proven to offer many health benefits, from boosting energy levels and enhancing mood to reducing the risk of chronic diseases.
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Improves MoodRegular exercise has consistently been shown to positively impact mental health, offering significant benefits for a variety of conditions. Strong evidence indicates that regular physical activity influences and potentially can help alleviate symptoms associated with depression and anxiety. Exercise has also been shown to improve sleep, which, in turn, can improve various mental health conditions.Research also shows that exercise improves cognition for up to two hours in the following areas:AttentionDecision-makingMemoryLanguage fluencyWhen you exercise, your body releases chemicals that can boost your mood. Regular physical activity has also been shown to positively impact your hypothalamus-pituitary-adrenal gland complex, which lowers levels of cortisol, the stress hormone. This can assist in managing stress, reducing anxiety, and lowering your risk of depression.Maintains Strong Muscles and BonesRegular exercise develops strong bones and can also slow the decline in bone density caused by aging. Engaging in muscle-strengthening activities is beneficial for building or maintaining muscle mass and strength.Exercise keeps bones strong by stimulating bone tissue to grow and increase in density, mainly through weight-bearing activities like running or lifting weights. This helps prevent bone loss and reduces the risk of osteoporosis as you age.Resistance training is the most effective form of exercise for combating the loss of muscle mass and strength associated with aging. Muscle loss leads to a lower quality of life and increased risk for falls. Strength training is essential for living independently and preventing the risk of chronic health diseases.Increases Energy LevelsExercise increases energy levels by improving cardiovascular efficiency, allowing the heart and lungs to deliver oxygen and nutrients more effectively to muscles and tissues. Additionally, regular physical activity enhances mitochondrial function in cells, leading to increased overall energy.One 2022 meta-analysis, including 7,050 participants across 81 studies, found that moderate-intensity exercise for at least six weeks is beneficial for fatigue and improves energy in healthy people and those with chronic health conditions.Improves Sleep QualityExercise can improves sleep quality in the following ways:Enhanced melatonin production: Physical activity boosts melatonin levels, a hormone that helps regulate your sleep-wake cycles. This can lead to quicker sleep onset and improved sleep quality.Reduces stress: Regular exercise helps lower stress levels, which can otherwise hinder one's ability to fall asleep and stay asleep.Improves mood: Exercise positively impacts mood, increasing motivation for physical activity and creating a beneficial cycle of better sleep and overall well-being.Boosts Brain Health and MemoryExercise improves brain health and memory by increasing blood flow to the brain, which helps deliver more oxygen and nutrients needed for brain function. It also boosts the production of a protein called brain-derived neurotrophic factor (BDNF). BDNF supports the growth and survival of brain cells, enhances the connections between them, and helps improve memory and learning.People who regularly engage in aerobic exercise have also been found to have increased brain volumes and more brain matter, including:Gray matter: This part of the brain contains nerve cells. More gray matter means you have more nerve cells, which can help with thinking and learning.White matter: This part contains the connections between nerve cells. More white matter means stronger, better-functioning connections.Reduces Chronic PainResearch shows that exercise may help reduce chronic pain in several important ways, including:Regular exercise can make you less sensitive to pain. Over time, your body becomes better at handling pain.Exercise can boost your mood and help reduce feelings of stress and depression, which are often linked with chronic pain. Feeling better mentally can make pain more manageable.Exercise effectively manages pain from conditions such as lower back pain, arthritis, and fibromyalgia.Exercise can also increase a healthy person's ability to handle pain, which means they might feel less pain when doing physical activities.Decreases Stress and AnxietyExercise triggers the release of endorphins, which are natural mood lifters that help reduce feelings of stress and anxiety. Physical activity also lowers levels of the stress hormone cortisol, promoting a more relaxed state. Engaging in regular exercise can provide a constructive outlet for built-up tension and anxiety.Additionally, some exercise involves social interactions, which can further improve mental well-being.Aids Weight ManagementRegular exercise helps burn calories, which is crucial for maintaining or achieving a healthy weight. It boosts your metabolism, making it easier to manage your weight over time.Combining exercise with a balanced diet can enhance fat loss and support muscle growth. Physical activity also reduces the risk of weight-related health issues, such as obesity and diabetes.Reduces Your Risk of Chronic DiseasesExercise strengthens the immune system and helps regulate key health markers such as blood pressure and cholesterol levels. Regular physical activity lowers the risk of many types of illnesses, including:ArthritisBreast cancerColon cancerCoronary artery diseaseHeart attacksHigh blood pressure (hypertension)Osteoporosis (loss of bone mass and bone mineral density)Type 2 diabetesMay Help Skin HealthPhysical activity increases blood flow, which helps deliver more oxygen and nutrients to the skin, promoting a healthy glow. In addition, exercise improves the skin's ability to retain moisture and may even prevent dry skin and future skin issues.Additionally, the stress-reducing benefits of exercise may help manage skin conditions that are exacerbated by stress.Creates a Healthy HeartExercise strengthens the heart muscle, improving its efficiency in pumping blood throughout the body. It helps lower blood pressure and reduces levels of harmful low-density lipoprotein (LDL) cholesterol while increasing beneficial high-density lipoprotein (HDL) cholesterol.Regular physical activity also enhances circulation and reduces the risk of heart disease and stroke. By improving overall cardiovascular health, exercise contributes to a longer, healthier life.Promotes a Better Sex LifeConsistent exercise can reduce the likelihood of developing erectile dysfunction (ED) in men. For individuals who already experience ED, engaging in physical activity may enhance sexual function. In women, regular exercise may also boost sexual arousal.Additionally, exercise can strengthen pelvic floor muscles, contributing to more intense and enjoyable sexual experiences.How Often Should You Work Out?Guidelines for how often individuals should work out depend on the age and appropriate activity level for each person.Key guidelines for children and adolescents include:Aim for at least 60 minutes of moderate-to-vigorous activity each day.Encourage active fun: Provide enjoyable and varied physical activities.Most of the 60 minutes should be aerobic, with vigorous activity three days a week.Key guidelines for children and adolescents include:Aim for 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity weekly. You can mix moderate and vigorous activities to meet the total time goal.Decrease sitting time and increase physical activity.Do muscle-strengthening exercises on two or more days a week.More than 300 minutes per week offers additional health benefits.Key guidelines for older adults include:Adapt as needed, doing as much physical activity as possible, even if it’s less than the recommended amount.Include balance, aerobic, and muscle-strengthening exercises in weekly routines.Tailor activity levels to fitness and health conditions.Understand how conditions affect safe physical activity.What Exercises Can You Do Every Day?Incorporating daily exercise into your routine can be both accessible and beneficial. A well-rounded fitness regimen can include various types of activities to keep things engaging and effective. Cardiovascular exercises for health and endurance may include:CyclingDancingHikingJoggingPlaying tennisSwimmingWalkingStrength exercises include:Body weight exercises like push-ups or squatsCarrying groceriesLifting weightsUsing resistance bandsAdding flexibility and stretching routines, such as yoga or static stretches, enhances your range of motion and reduces muscle stiffness. Balance and stability activities, including single-leg stands and tai chi, improve coordination and may help prevent falls.SummaryRegular exercise offers a wide range of benefits for both physical and mental health, from improving mood and brain function to supporting strong bones and muscles. Talk to your healthcare provider for advice on an exercise program that is right for you. No matter your age or fitness level, prioritizing exercise is a powerful step toward a healthier, more fulfilling life. Read the original article on Verywell Health.
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