Exercising regularly has several benefits, from building stronger muscles to improving your mood. A strong body means a happy mind. And while we’re not saying that you should work out just to look good (though that’s certainly a bonus), research shows that regular exercise helps build muscle mass, which boosts bone density and reduces the risk of osteoporosis. This is especially true if you’re lifting weights; weight training builds lean muscle tissue, which burns calories even when you’re resting. Here are some of the less well-known health benefits of exercising regularly.
Exercise improves cardiovascular health
The heart is a muscle, and muscles need exercise to stay healthy. Even for those who are generally fit, it’s important to get regular exercise — the heart is a muscle, and muscles need exercise to stay healthy. Even for those who are generally fit, it’s important to get regular exercise. Exercise helps keep blood pressure in check: People with high blood pressure often see their numbers drop after beginning an exercise routine. Exercise also reduces bad cholesterol levels and raises good cholesterol levels in many people.
Exercise helps you live longer
Recent research suggests that regular exercise can not only help you live longer, but also increase your life quality and reduce your risk for heart disease, diabetes, certain cancers, and stroke. A study published in 2011 in The Lancet reported that people who were physically active regularly had a 30 percent lower mortality rate than those who weren’t physically active. Another study found that adults who engaged in moderate-to-vigorous physical activity at least three times per week reduced their risk of dying prematurely by 20 percent.
Exercise reduces stress and anxiety
Research shows that exercising three to five times a week can reduce stress and anxiety by 50 percent. People who exercise regularly report feeling less tense and more energetic than their sedentary counterparts. This is because when you work out, you’re releasing endorphins — natural chemicals in your brain that make you feel good — and as a result, your mood improves significantly. Plus, if you exercise consistently, it will help you build a happier outlook on life and deal with problems more effectively.
Exercise Improves Mood
It’s no secret that exercise can improve your mood. A study published in the Journal of Sports Medicine & Physical Fitness showed that people who exercised had lower levels of depression than those who didn’t. Exercise may have this effect through several different mechanisms, including improved sleep quality, increased blood flow to the brain, and reduced stress hormones like cortisol.
Exercise increases your energy levels
Exercise is a natural energizer. New research suggests that just 15 minutes of exercise can improve your energy levels for hours. And with greater energy comes more motivation to start — and finish — your work projects. So don’t let another day pass without setting aside at least 15 minutes to get your blood pumping.
If you’ve ever felt sluggish after a long day at work, you know how much better you feel after a workout. Exercise increases energy levels by increasing the amount of oxygen reaching the cells, which triggers chemical reactions that release stored fat into the bloodstream. You’ll also get a boost from endorphins, natural chemicals produced by the body in response to physical activity that give you a sense of euphoria.
Exercise combats depression
Exercise helps to maintain levels of serotonin, dopamine, and norepinephrine in your brain. These chemicals affect your moods and emotions — and a lack thereof can lead to depression. And while the medication is effective in treating clinical depression, exercise provides an alternative that isn’t as likely to cause side effects like fatigue or weight gain. Studies have shown that regular exercise can help people suffering from mild to moderate depression just as much as antidepressants do. Even if you aren’t clinically depressed, it’s still important to get moving: A 2013 study found that exercising for 30 minutes at least five times per week improved participants’ mood for up to 12 hours after their workout ended.
Lifting weights boosts your metabolism
A team of scientists in Norway found that men who lifted weights for 30 minutes a day, three times a week increased their metabolism by as much as 15 percent. What’s more, because lifting activates so many different muscles in your body — quads, glutes, hamstrings, back, core — it causes what’s known as excess post-exercise oxygen consumption (EPOC). That means your body keeps burning calories long after you leave the gym. Plus you get to watch your muscles grow.
Physical activity improves brain function
Exercise helps keep your brain sharp, making you more alert and productive throughout your day. It helps fight depression: In fact, a study in older adults found that just 30 minutes of moderate to intense physical activity three times a week was linked with a 50 percent reduced risk for depression. Exercise increases longevity: Work out regularly and you’ll add years to your life. A study published in Medicine & Science in Sports & Exercise found that middle-aged men who exercised at least four hours per week were 40 percent less likely to die over 20 years than those who didn’t exercise at all. And women who worked out four hours per week were 23 percent less likely to die during that period than their sedentary counterparts. More energy: Working up a sweat can make you feel like a new person — literally!
Last Thoughts
I have come up with this conclusion from my own experience. I started working out regularly when I was in high school and since then, my health has never been better. Not only do you look better, but you feel better too. You will sleep better at night, your mental capacity will increase, and overall your quality of life will be enhanced. There is no reason not to start exercising today!
