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Poonam Salhotra

Poonam Salhotra

Health & Fitness Blogger

Top 13 Benefits Of Exercise You Should Know

Exercise is described as physical activity that raises the heart rate above resting levels. Consistent Exercise has both physical and mental health benefits.

Physical activity such as walking, cycling, swimming are all different types of exercise that helps in being active and provide health benefits.

Let’s look at 13 Benefits of Exercise.

1. Elevate Mood

Studies show that even simple forms of exercising such as walking and doing Yoga can improve your mood and bring happiness and help you destress and manage anxiety.

Furthermore, when we exercise our brain releases serotonin( the mood stabilizer) and endorphins( the pain killer) and both can also be called happy hormones.

In fact, regular exercise can also help you feel better about yourself and your appearance, which can boost your morale and self-esteem.

Additionally, studies show that Exercise effectively improves mood in major depressive disorder (MDD). This study, conduct on 24 women showed that exercise reduced depressed mood 10 and 30 minutes after exercising.

The intensity of the exercise does not matter. Therefore, if you are doing weight lifting, HIIT workouts, swimming, cycling, or just walking, you will still feel better after exercising.

Therefore, if you need and emotional lift, then consider consistent exercise.

happy, better mood

2. Exercise Can Increase Energy Levels

Another great benefit of exercise is increased energy levels.

A study conducted on 36 young adults, diagnosed with fatigue, were involved in low to moderate-intensity exercise showed improved energy levels and reduced fatigue.

Exercise helps the cardiovascular system function more effectively by delivering more oxygen and nutrients to your tissues. Therefore, as your heart and lung health improves., you’ll have more energy throughout the day.

3. Exercise Can Help You Lose Weight

Losing weight, or maintaining lost weight is another benefit of exercise.

As we burn calories while exercising, and if we are on a calorie deficit diet, it can help us to reach our weight-loss goals much faster.

HIIT workouts with higher intensity exercising tend to burn more calories than regular cardio.

It is important to understand that when you are on a restrictive diet, your metabolism will slow down since your body will enter naturally into survival mode.

To increase your metabolism, you can do some high-intensity exercises such as HIIT(High-Intensity Interval Training)

Therefore, regular exercise when combined with a calorie deficit diet will help you lose weight faster and also prevent it from coming back.

4. Exercise Promotes Better Sleep Quality

This study showed that regular aerobic exercise for 16 weeks improved sleep quality and insomnia in 17 elderly adults.

It does not matter whether you are doing aerobic exercises or strength training, you can equally reap the benefits of exercise.

Consistent exercise can improve your sleep quality by 65%. Moreover, this study showed that people who are active are likely to fall asleep faster. Therefore, if you have difficulty sleeping in the night or have insomnia, then consider working out at the gym or at home.

sleeping, man sleeping

5. Gain Lean Muscle And Build Bone Strength

Exercise can help you build muscle and gain strength.

If you do weight lifting then you can adequately build muscle mass with the required protein intake.

According to CDC, Lifting weights and other muscle-strengthening exercises will help you gain or retain muscle mass and strength. Furthermore, this is important for older adults who are losing muscle mass and strength as they age.

In fact, this study states that regular physical activity among growing teenagers can help improve bone density, thus preventing osteoporosis in later life.

kid exercising, mom with kid exercising, at home exercise

6. Improve Brain Health

Aging is linked to a variety of brain changes that, added together, lead to the decreases in cognitive function seen in older people.

This Study states that exercise may prevent ageā€related deterioration of cognitive( ability to learn & remember) and brain function.

Exercise can also stimulate the development of hormones that promote brain cell growth.

Furthermore, this study also states that the impact of physical activity on the metabolic, structural, and functional dimensions of the brain, as well as cognitive performance in older adults has shown positive results.

Your memory skills will likely improve if you are practicing exercise on a regular basis.

7. Improve Heart Health

According to CDC, In the United States, heart disease and stroke are two of the main causes of death.

You will reduce the risk of these diseases by doing at least 150 minutes of moderate-intensity aerobic exercise per week.

Furthermore, Physical exercise can also help to reduce blood pressure and lower cholesterol levels.

Regular exercise is known to reduce risk for metabolic disease. Additionally, studies suggest that benefits of exercise also includes reduced blood sugar, reduced blood pressure, reduced belly fat and metabolic risk.

8. Improve Skin Health

The skin is the largest organ of our body, that regulates the excretion of metabolic waste products, temperature and also protects us from environmental physical and chemical.

Although sometime sour skin can go through oxidative stress. That is, when our body’s antioxidant defence system cannot repair the damage from free radicals on our cells.

In fact, antioxidants in our skin regulate skin cell functions and prevent skin cancers.

This study shows that moderate physical activity can help prevent the damage caused by oxidative stress.

Interestingly, when we sweat while working out, the pores of the skin naturally cleanse themselves, leaving the skin healthier looking.

exercising, girl with yoga matt

9. Exercise Can Promote Healthier Sex Life

In males, exercise can help with Erectile Dysfunction and for females, regular exercise can increase sexual arousal.

This study was done on 43 women with polycystic ovary syndrome which can improve women’s sex drive. With resistance training, of 16 weeks these women had increased sex drive, desire, and excitement in their sex life.

This study with 78 men in their 40’s showed the degree of sexual enhancement among exercisers was linked to their level of personal fitness improvement. They exercised for an hour a day, 3.5 days a week, and experienced greater intimacy enhancements and reliability of adequate functioning during sex.

10. Exercise Can Prevent Cancer

According to CDC, Physical activity reduces the risk of developing many cancers that are common such as cancers of

  • Bladder
  • Breast
  • Colon
  • Kidney
  • Lung
  • Stomach

11. Increase Your Chances of Living Longer

Regular exercise can prevent the causes of premature death such as heart diseases and cancers.

For being active you do not have to spend hours at the. gym or do high intensity exercises, even small lifestyle changes such as walking, running, swimming and choosing stairs instead of elevators can help you remain physically active.

running, exercise, man running

Bottom Line

Exercising and mainintaing an active lifestyle can serve you endless health benefits.

Regular exercise keeps our minds fresh and keeps us energetic throughout the day.

Moreover, an active lifestyle will support your weight-loss goals and boost your self- confidence.

Benefits of exercise are not just physical but promotes mental health as well.

Even small physical activity such as walking or running or stretching will make up for your active lifestyle.

If you want to try some High Intensity Exercise at home, then here are 10 Best HIIT workouts you can do in your living room.

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