The Top 20 Health Benefits of Regular Exercise – HealthBenefitBlog

the top 20 health benefits of regular exercise

Due to the health benefits of regular exercise, exercise is one of those natural works we do on a daily basis without even noticing it can provide incredible health benefits in many ways.

We have all heard the doctors say you need to exercise, but why what’s the point well exercise is one of the pillars of maintaining good health.

It keeps you happy sexually active reduces the risk for chronic disease helps you sleep better and much more.

So in today’s article, I’m going to reveal 20 exercise health benefits, and why you should stay active on a daily basis.

We’ve all been there saying to ourselves, I’ll start Monday. But what are you waiting for, you don’t need to wait till Monday start today exercise has 10s and even hundreds of health benefits known to medicine.

It strengthens the heart improves circulation, The increased blood flow raises oxygen levels in the body, I mean, exercise helps lower the risk of heart disease, including, high cholesterol coronary artery disease and even heart attacks,

Regular exercise may also decrease your blood pressure and triglyceride levels as well. But there are other not so well known health benefits that I want to reveal to motivate you to start today.

So in today’s article, I’m gonna reveal 20 regular exercise health benefits, and why you should stay active on a daily basis.

health benefits of exercise

From here this article focused to explained the top and incredible health benefits from regular exercise based on available study and research evidence.

Health Benefits of Regular Exercise
  • exercise makes you happier

exercise is a basic necessity that needs to be met on a daily basis. If we think about this for a moment, our body was made to experience concert physical activity like hunting and gathering working, and ultimately surviving.

And there’s scientific evidence to prove it, a Pennsylvania State University study found that people who exercise,

Doesn’t matter what type of exercise it’s mild, moderate or vigorous exercise had more pleasant feelings than people who don’t engage in physical activity (1).

This is why one of the underlying lifestyle changes required for patients who suffer depression is exercise.

When we’re exercising the brain recognizes this as a moment of stress, and to protect ourself from stress releases a protein called a brain-derived neurotrophic factor,

this component has a protective and reparative effect that repairs, our memory, and acts as a reset switch, It’s the reason why you feel relaxed and happy after exercising.

So remember, if you’re feeling depressed or stressed out, exercise, this might relax you and make you happier.

  • makes you sleep better

insomnia is a lot more common than what you might think, millions of people suffer from sleep problems and many of these cases have a simple solution, physical activity.

If you can’t sleep, and instead you’re constantly tossing and turning exercise can help you sleep better what physical activity does is help out the circadian rhythm.

In simple terms, it’s our biological clock that makes sure that our body has a proper functioning during the day and a different metabolic process at night.

The most important thing to keep in mind about exercising and this is very important. It needs to be done, moderately during the day, especially in the morning.

And this is why well because if you do it later in the afternoon or at night, exercise will activate your sympathetic nervous system And, which is a branch of the autonomic nervous system in charge of keeping you awake at night so be careful,

the effects of exercising to combat insomnia may not be immediate, but they will come.

A recent study found that it can take up to four months for people who’re starting to get an exercise routine (2). But remember, exercise, preferably in the morning.

  • exercise gives you energy

contrary to what you might think exercise gives you a boost in energy. Some people tend to feel tired all the time. And if this is what’s happening to you try to squeeze in some workout.

According to experts, they found that low-intensity exercise, when you’re feeling tired can boost energy levels 20%,

a studied on fatigue and exercise found that people who do low-intensity exercise when they’re tired reported a steady increase in energy over the course of six weeks of the experiment (3).

Remember, tired, low-intensity exercise.

if your energy level down, again and again, read the health benefits of grapes for boosting energy instantly.

  • makes you less susceptible to disease

Exercise, not only makes your muscles stronger but also helps fortify your immune system keeping disease away.

Science is not entirely sure how you know exercise fortifies the immune system,

But new research has discovered that physical activity can even prevent the appearance of future cancers, reducing the risk, especially of breast cancer (4, 5, 6).

For example, some theories say that exercise can flush out bad bacteria from the body. Others say you can reduce stress released hormones like cortisol that increase your risk of illness,

No matter what the mechanism of action is it’s clear that regular physical activity can prevent disease and benefit the appearance of other conditions, so don’t lose time and start today.

  • improves your memory

you’ve probably felt this you know how physical activity can boost your memory.

If you’re constantly having difficulty remembering where you left your keys or struggling to recall names, you might be needing physical activity.

I personally see a great change in mental alertness, with physical activity.

Believe it or not, when I’m feeling tired and brain foggy, I go to the gym and resolve it in a couple of hours and It works like a charm.

a 2014 study found that aerobic exercise such as running or swimming can increase the size of the hippocampus, a part of the brain responsible for memory and learning (7).

By the way, in women, the reduction in the size of the hippocampus is a recognized risk factor for dementia so try to get out and get some exercise physical activity daily.

along with this health benefits of walking also beneficial for developing your memory.

  • makes your bones stronger

I don’t know if you knew this but exercise is significant for making powerful bones, physical activity makes strong bones when you’re young and is requisite to maintain those bones when you get older.

exercise has the same effect on bones, then it does on muscles, it makes them stronger bones are living tissue by the way constantly changing and modifying themselves to our needs.

They respond to vibration pressure, and strength, adapting to everyday activities to meet the body’s demand.

Now if you don’t exercise, they also adapt and become weaker, so be careful because not making physical activity a priority with respect to bone health becomes a risk factor for osteopenia and osteoporosis in the future so be careful.

  • reduces the risk of heart disease

In the whole world heart disease is the leading reason for death. And do you know what one of the leading prevention tips for heart disease? is exercise.

a meta-analysis which is a review of several medical studies, 305 trials to be exact, analyze the participation of 339 274 participants,

And found that there was no difference between the people who took medications for heart disease and pre-diabetes prevention compared to those who practice daily physical activity (8).

In fact, and those who already suffered a stroke physical activity were more effective than drug treatments so be careful about exercise,

I don’t know if you see how important the state becomes it’s very, very important.

  • reduces blood sugar levels

one of the only ways to make your cells, more susceptible to glucose is exercise. If you have pre-diabetes or diabetes, you must exercise at least three to five times per week.

You have no idea how physical activity can make a difference for people who are suffering from obesity insulin resistance or any other metabolic process that involves glucose metabolism exercise is a must,

In these cases, this is going to determine if you stay in good health or fall into the disease that later can ruin circulation produce blindness neuropathies amputations and even death so be careful physical Activity daily is very important.

  • promotes sexual activity

exercise is proven to boost sex drives simply because it encourages the production of sexual hormones, and it does this several hours after physical activities.

One study found that a normal routine of a six-minute walk around the house, helps men decrease erectile dysfunction symptoms by 71% and walk distance statistically important higher in the home-based group (9).

Another study tests, a group of women in their 40s and observe that they experience orgasms more frequently when they incorporate strenuous exercise including Sprint’s boot camps and weight training into their lifestyles (10).

What’s more important is engaging in physical activity can protect the cardiovascular system, improve your circulation, tone your muscles enhance flexibility, all of which are going to improve sex life.

  • makes you live longer

read to this, new research published in 2012, that studied more than 650,000 people found that 150 minutes of moderate exercise per week increases your lifespan by 3.4 years (11).

These findings were also true for people who were overweight or obese, any exercise helped them live longer while being obese and inactive obviously decreases the lifespan by up to 7.2 years.

Now you know it, wants to live longer? In summary, exercise.

with exercise, you can also drink green tea because green tea health benefits also are known for live longer.

  • exercise may Help Skin Health

our skin may be impressed by the amount of oxidative stress in our body.

after this oxidative stress happens when our body’s antioxidant defenses may not perfectly repair the harm that free radicals cause to cells and even This may deteriorate our skin and also damage their inlying structures.

Further, however exhaustive and intense physical-activity may contribute to oxidative damage, but frequent moderate-exercise may raise our body’s output of natural antioxidants, which mainly help protect cells (12, 13).

In this way, exercise may promote skin cell adaptation and induce blood flow that may maintain a delay in the appearance of skin aging (14).

  • exercise may Reduce Pain

Chronic pain may be debilitating, but exercise may in facto help decrease it.

however, for decades, the pleading for curing old pain was rest and inactivity.
nevertheless, some studies indicate that exercise may help to get rid of chronic pain (15).

A systematic review of many studies shows that exercise can help adult participants with chronic pain decrease their pain and significantly improve their quality of life (15).

many studies indicate that exercise may help control pain that’s associated with different health-related conditions, including chronic soft tissue shoulder disorder, chronic low back pain, and fibromyalgia (16).

Besides, physical activity may also reduce pain perception and increase pain tolerance (17, 18).

  • exercise helps you quit smoking

some research shows that exercise may help you to quit smoking.

the study demonstrated that clearly decreases the severity of nicotine withdrawal symptoms by moderate-intensity exercise

and raised activation of a type of receptor in the mice brain, which is a goal of nicotine called α7 nicotinic acetylcholine (19).

these results support the protective impact of exercise before stopping smoking against the development of physical dependence,

which can assistance smoking cessation by decreasing the severity or intensity of withdrawal symptoms (19).

so now you know, if you want to quit smoking you need to start the exercise from today than you can easily get good results.

  • improve mood and mental health

exercise may help you to fight many mental health conditions like it can reduce depression, anxiety, and negative mood and as well improves cognitive functioning and self-esteem (20, 21).

on this, a study shows physical exercise is profitable to mental health, but it remains unclear whether this association really reflects a causal effect of physical exercise (22).

along with this, physical exercise can be proficient in decreasing clinical depression and depressive symptoms in the short term among the aged infested from depression or a superior amount of depressive symptoms. however, More well-controlled studies are required (23).

  • Reduce the risk of falls in older adult’s

home-based and group exercise programs, and home safety interventions may help to decrease the risk of falling and the rate of falls.

according to the published article on randomized controlled trials in the British Journal of sports medicine shows that exercise may reduce the rate of falling by 23% in participant older people (24).

now evidently you know exercise may easily decrease the rate and risk of falling in more than 60+ aged people.

  • exercise manage alcohol addiction

available study evidence suggests that exercise and physical activity may profitable for manage and control addiction.

a review of public health indicates that physical activity and exercise both adjuncts for alcoholism effective and beneficial (25).

exercise component which focuses on the believable mechanisms where it may be profitable in alcohol recovery, including group activity that provides social endorse, the accomplishment of pleasurable state without the use of alcohol, positive substitute behavior, improved coping, and reduced stress (26).

where the 2010 study shows that exercise would help reset your body clock so people may heat the hay at the correct time without alcohol (27).

so now you know exercise provides positive effects to control alcohol addiction.

  • increases energy and productivity

are you realizing indifferent in the cubicle? The solution could be just a little jogging or walk.

daily physical exercise may beneficial to higher your productivity and energy level.

a 2011 research hints that employees who take time for mandatory exercise are too productive level and have more energy than their more stagnant fellows (28).

maybe you now know, if want to increase your productivity and energy regular limited exercise can best solution for this.

  • exercise may help to weight loss

Exercise only reduce minimally weight and when we combine it with a diet than it can provide better results in weight loss.

A meta-analysis of studies with a 1-year follow-up shows that the participants who used exercise alone experienced a minimum weight loss (29).

however, a randomized controlled trial on 52 obese men shows that a bodyweight reduces 7.5 kg in 3 months in 16 men who do the exercise-only (30).

But this trail time 60 minutes per day is greater than the minimum national recommendation of 150 minutes/per week exercise for your health.

exercise may be more beneficial at the time when we combine or take diet with it in our daily routine.

for example, one study on 121 healthy overweight women shows that they lost more fat with energy-restrictive diet and exercise when compared to the only diet group (31).

Another study on fifty-eight men and women with exercise demonstrated that a significant reduction in body weight occurs at that time energy expenditure high and participants consume a healthy diet including fruits and vegetables (32).

so now you can clear if you want weight loss you need to follow proper exercise along with a healthy diet.

after this, you also should know the benefits of drinking hot water or lukewarm water to help in reducing obesity.

  • you can Inspire others

Even if it’s a group class at the gym, a pick-up game of soccer, or just a run with a friend, exercise Hardly happens in a bubble. And that’s very nice news for all of us.

a study demonstrated that most of the people performing better at the time aerobic tests when paired with a workout present partner (33).

It could be the outcome of impetus or good old-fashioned contest — where nobody desire to let the other person below.

along with being part of a team is so strengthful that it may, in fact, rise athletes’ hardiness for pain (34).

Till here fitness inductor may prompt each other to push tougher during a sweat session (35).

Find yourself a workout fellow and encourage each other regularly!

  • exercise can lower the risk of osteoarthritis

Exercise has originated favor as a significant nonpharmacological remedy for symptomatic osteoarthritis of the knee and hip.

However, strengthening, and aerobic both exercises play an equally effective role in regards to function and pain in a patient with osteoarthritis (36).

Where a study shows that the combination of medium weight loss and moderate exercise gives better improvements in function and pain of knee osteoarthritis in obese adults and older overweight (37).

While this same relationship between hip osteoarthritis and overweight is incompatible, and if it really exists, it weaker compared to knee osteoarthritis (38, 39).

above completed all of the top 20 health benefits of exercise. Apart from these, exercise can provide more than 100 health benefits for human health in various health conditions that the researcher needs to explore.