The benefits of exercise can’t be understated. Everyone can have a healthier life by incorporating a program of regular exercise into their life. I’m not just talking about a bodybuilding program – I mean any type of exercise for any lifestyle. That could be lighter resistance training, or any form of cardio. Regardless of the type of exercise you choose, the time has come to stop making excuses, get up, and start exercising! For a little motivation, here’s the Top 20 benefits of exercise!

The Top 20 Benefits of Exercise

1. Exercise increases your metabolism so that you burn more calories. If fat loss or body weight maintenance is your goal, this can be huge.

2. Cardio exercise increases your aerobic capacity. What is that? Aerobic capacity can be defined as the maximum amount of oxygen your body can use at one time during an intense exercise session. This is what enables a person that’s “fit” to have more energy at the end of the day. It’s also what helps the “fit” person to get more accomplished during the day with less fatigue. (1)

3. Resistance exercise can build or maintain muscle and build strength. Exercise can also increase muscular endurance.

4. Regular aerobic and resistance exercise can help lower blood pressure. (2)

5. Cardio exercise increases the breakdown and use of stored body fat for cellular energy

6. Regular exercise can increase levels of  “good” cholesterol. (3)

7. Exercise helps make the heart stronger and improve its pumping efficiency. (4)

8. Jogging and other types of cardio exercise can increase hemoglobin concentration in the blood. Hemoglobin is part of red blood cells, these cells carry oxygen from your lungs to the rest of your body. (5)

9. Resistance exercise helps make your bones stronger. Don’t forget your vitamin D and calcium. In addition, protein is a primary component of bone, so make sure your protein intake is optimal. (6, 7)

10. Exercise and the act of muscular contractions promotes the development of new blood vessels in the heart and other muscles. (8)

11. Any form of regular exercise helps enlarge the arteries that supply blood to the heart. Having said that, cardio may be the most effective type of exercise for this benefit. (9)

12. Regular exercise helps improve sleep quality. (10)

13. Exercise improves digestive system efficiency by increasing blood flow to the digestive system muscles. It can also help ease bloating and constipation. (11)

14. Exercise helps ease arthritis pain. It also improves nutrient circulation to your joints, strengthens the muscles that surround your joints, and improves joint lubrication, among other joint health benefits. (12)

15. Regular exercise can decrease women’s risk of developing endometriosis by 65%. (13)

16. It can increase the amount of blood flow to the skin making it look and feel healthier. (14)

17. Exercise improves athletic performance and overall productivity. 

18. Regular exercise helps improve your mood and ease anxiety. 

Summary

In this article we have seen that all types of regular exercise can have a wide range of benefits. What is impressive is the fact that the benefits of exercise go far beyond the basics that most lifters look for or think about. The bottom line is that anyone, at any age or level of fitness, can improve their lives with exercise. Add in a good diet, and you will experience a better life!

References:

1. https://www.verywellhealth.com/aerobic-capacity-5509486
2. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974#:~:text=2.,an%20exercise%20program%20for%20you.
3. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
4. https://www.health.harvard.edu/heart-health/the-many-ways-exercise-helps-your-heart#:~:text=A%20stronger%20heart,send%20blood%20throughout%20the%20body.
5. https://iopscience.iop.org/article/10.1088/1742-6596/1481/1/012028/pdf#:~:text=Hemoglobin%20and%20regular%20physical%20activity,%2Dcarrying%20capacity%20%5B9%5D.
6. https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health#:~:text=Exercise%20works%20on%20bones%20much,adequate%20calcium%20and%20Vitamin%20D.
7. https://www.health.harvard.edu/staying-healthy/essential-nutrients-your-body-needs-for-building-bone#:~:text=We%20call%20proteins%20the%20building,you%20eat%20the%20right%20foods.
8. Prior, B. M., Yang, H. T., & Terjung, R. L. (2004). What makes vessels grow with exercise training?. Journal of applied physiology (Bethesda, Md. : 1985), 97(3), 1119–1128. https://doi.org/10.1152/japplphysiol.00035.2004
9. https://www.massgeneralbrigham.org/en/about/newsroom/articles/exercise-and-your-arteries#:~:text=Get%20regular%20exercise%20to%20lower,include%20weightlifting%20or%20bodyweight%20exercises.
10.  Xie, Y., Liu, S., Chen, X. J., Yu, H. H., Yang, Y., & Wang, W. (2021). Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in psychiatry, 12, 664499. https://doi.org/10.3389/fpsyt.2021.664499
11. https://www.axahealth.co.uk/staying-healthy/gut-health/exercises-to-improve-digestion/#:~:text=increases%20intestinal%20activity.-,Exercise%20for%20gut%20health,from%20the%20foods%20we%20eat.
12. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints
13. Bonocher, C. M., Montenegro, M. L., Rosa E Silva, J. C., Ferriani, R. A., & Meola, J. (2014). Endometriosis and physical exercises: a systematic review. Reproductive biology and endocrinology : RB&E, 12, 4. https://doi.org/10.1186/1477-7827-12-4
14. https://www.aad.org/public/everyday-care/skin-care-secrets/routine/workout-affect-skin#:~:text=Board%2Dcertified%20dermatologist%20with%20a,Kaminska%20adds