Benefits of Exercise

We’ve all heard it: exercise is good for you. But for many, busy schedules and sedentary jobs make it hard to fit in. Good news—it’s never too late to start! Begin slowly and find ways to incorporate more physical activity into your daily routine. To get the most benefit, aim for the recommended amount of exercise for your age. Doing so will help you feel better, prevent or control many diseases, and potentially live longer.

Health Benefits of Exercise

Control Your Weight
Exercise, along with a balanced diet, helps control your weight and prevents obesity. To maintain weight, balance the calories consumed with the calories burned. To lose weight, burn more calories than you consume.

Reduce Heart Disease Risk
Exercise strengthens the heart and improves circulation. Increased blood flow raises oxygen levels, lowering the risk of heart diseases, such as high cholesterol, coronary artery disease, and heart attacks. Regular exercise also reduces blood pressure and triglyceride levels.

Manage Blood Sugar and Insulin
Exercise lowers blood sugar and improves insulin efficiency, reducing the risk of metabolic syndrome and type 2 diabetes. If you already have these conditions, exercise can help manage them.

Aid Smoking Cessation
Exercise can ease quitting smoking by reducing cravings and withdrawal symptoms. It also helps limit weight gain associated with quitting.

Boost Mental Health and Mood
Exercise releases chemicals that improve mood and relaxation, aiding in stress management and reducing depression risk.

Sharpen Cognitive Skills
Exercise releases proteins and chemicals that enhance brain structure and function, keeping thinking, learning, and judgment skills sharp as you age.

Strengthen Bones and Muscles
For kids and teens, exercise builds strong bones. In later life, it slows bone density loss. Muscle-strengthening activities increase or maintain muscle mass and strength.

Reduce Cancer Risk
Regular exercise lowers the risk of colon, breast, uterine, and lung cancers.

Prevent Falls
For older adults, balance and muscle-strengthening activities combined with moderate aerobic exercise reduce fall risk.

Improve Sleep
Exercise helps you fall asleep faster and stay asleep longer.

Enhance Sexual Health
Exercise reduces erectile dysfunction (ED) risk in men and improves sexual function for those with ED. In women, it increases sexual arousal.

Increase Longevity
Studies show physical activity lowers the risk of early death from major causes like heart disease and cancer.

Making Exercise a Habit
Incorporate Activity into Daily Life
Small changes help. Take stairs instead of elevators. Walk to colleagues’ desks instead of emailing. Park further from your destination.

Exercise with Friends and Family
Having a workout partner makes exercise enjoyable. Plan social activities involving exercise or join an exercise group or class.

Track Your Progress
Use a fitness tracker or log to set goals and stay motivated.

Make Exercise Fun
Listen to music or watch TV while exercising. Mix activities to avoid boredom.

Adapt to Bad Weather
Walk in a mall, climb stairs, or work out in a gym when outdoor exercise isn’t possible.