Do you ever feel like you’re just dragging through the day? Like nothing is really going your way and you don’t have the energy to do anything? Well, there’s a good chance that this is because you’re not getting enough exercise. Exercise has been shown to have countless benefits for both body and mind, and it can change your life for the better! In this article, we will discuss 11 amazing evidence-based benefits of exercise that will make you want to start working out today!

1. Exercise builds strong bones when younger and maintains strong bones later in life

Exercise is essential for maintaining strong bones throughout life. When we are young, exercise helps to build up our bone mass, making them stronger and less likely to break in the future. As we age, bones can begin to deteriorate, making them more fragile and more likely to break. However, exercise can help to slow this process down, keeping our bones healthy and strong even as we get older. In fact, research has shown that regular exercise, even light exercise (walking, working in the yard) can actually reduce the risk of fractures. So no matter what your age, make sure to stay active and keep those bones healthy!

2. Exercise improves balance and coordination, resulting in less falls

Exercise not only helps to keep our bodies strong and fit, but it also helps to improve our balance and coordination. This is especially important as we get older and our risk of falling increases. According to the Centers for Disease Control and Prevention, falls are the leading cause of injuries among older adults. However, by exercising regularly and improving our balance, we can help to prevent falls and stay healthy as we age. Balance training and tai chi have been shown to decrease falls by 47% and reduce the risk of hip fracture by 25%.

Improved Balance And Coordination Leading To Less Falls Is An Important Benefit Of Exercise

3. Exercise improves low back pain

One of the benefits of physical exercise is that it can help improve low back pain. When you strengthen the muscles in your back, you provide more support for your spine. In addition, exercise can help to improve flexibility and range of motion, making it easier to perform everyday activities. And by improving your overall fitness, you can also help to reduce the risk of developing low back pain in the first place. So if you’re looking for ways to relieve or prevent low back pain, consider adding some exercises to your routine. You may be surprised at how much difference it can make.

As we age, our joints can become stiff and painful, making it difficult to stay active. However, new research suggests that exercise may help to ease arthritis-related pain. A recent study found that people with arthritis who exercised regularly experienced less pain and stiffness than those who didn’t exercise. The researchers believe that exercise helps to stabilize the joints and reduce inflammation. 

Other research has shown that walking helps with knee arthritis, and exercise helps a type of knee pain known as patellofemoral pain. In addition, exercise has other benefits that can help to ease arthritis pain, such as improving sleep and reducing stress levels. If you’re dealing with arthritis pain, talk to your doctor about whether exercise may be right for you.

5. Exercise decreases depression, improves mental health, and lifts mood

Regular exercise is an important part of maintaining mental health and preventing depression. There are many psychological benefits of exercise. Numerous studies have shown that regular exercise can help to decrease depression and improve mental health. One of the benefits of exercise is that it releases endorphins, which have mood-boosting effects. In addition, exercise helps to increase energy levels, improve sleep, and reduce stress. All of these benefits can help to lift mood and improve mental health. Additionally, exercise has long-term benefits for mental health. Regular exercise can help to protect against cognitive decline and memory loss, and it may even help to reduce the risk of developing dementia. For all of these reasons, it is important to make exercise a part of your regular routine.

6. Exercise leads to weight loss and maintenance of a healthy body weight

Another of the benefits of regular exercise can help to prevent conditions like obesity, heart disease, stroke, and diabetes. But did you know that exercise can also help you to lose weight and maintain a healthy body weight? That’s right – regular exercise is one of the most effective ways to manage your weight. And it’s not just about losing weight – exercise can help you to keep the weight off for good. So if you’re looking to shedding some pounds, be sure to get moving!

7. Exercise reduces sleep disturbances

Getting a good night’s sleep is important for both our physical and mental health. Unfortunately, sleep disturbances are common, affecting people of all ages. A recent study found that exercise may help to reduce sleep disturbances. The study looked at a group of adults with sleep problems and found that those who exercised regularly were more likely to experience improvements in their sleep. The study participants who exercised also reported feeling more rested during the day. These findings suggest that exercise can be an effective way to reduce sleep disturbances. If you are struggling with sleep problems, talk to your doctor about whether exercise might be right for you.

Good Sleep Is One Of The Important Benefits Of Exercise

Let’s face it: we’re a nation that’s getting increasingly overweight. According to the Centers for Disease Control and Prevention, more than one-third of American adults are obese. And the trend shows no signs of abating. This is bad news for our health. Obesity-related conditions such as diabetes, cholesterol, and high blood pressure are some of the leading causes of death in the United States. But there is some good news: obesity is preventable, and exercise is one of the most effective tools we have for preventing it. There are many benefits of exercise for health. When we exercise regularly, we burn calories and build muscle. This helps to keep our weight down and reduces our risk for obesity-related diseases. Studies have also shown that exercise can reduce the effects of some of these obesity-related medical conditions, even in the absence of weight loss. So get out there and start moving! Your health will thank you for it.

9. Exercise reduces the risk of cancer

According to the American Institute for Cancer Research, 42 percent of cancer cases and 45 percent of cancer deaths in the United States are linked to lifestyle choices such as lack of physical activity and obesity. However, the good news is that making healthy choices can significantly reduce your risk of developing cancer. For example, research has shown that regular exercise can lower your risk of breast and colon cancer by up to 50%. In addition, exercising regularly helps to maintain a healthy weight, which further reduces your cancer risk. While no one can completely avoid the risk of cancer, making healthy lifestyle choices is one of the best ways to lower your chances of developing the disease. So get up and get moving—your body will thank you for it.

10. Exercise reduces inflammation

Exercise is a vital part of maintaining good health, and its benefits are far-reaching. In addition to improving heart health, Exercise has been shown to reduce inflammation. This is important because inflammation is a natural response of the body to injury or infection, but it can also lead to chronic diseases such as obesity, diabetes, and cancer. The exact mechanism by which exercise reduces inflammation is not fully understood, but it is thought that the release of endorphins during exercise helps to modulate the inflammatory response. Additionally, exercise has been shown to increase the production of anti-inflammatory molecules such as cytokines. Whatever the exact mechanism may be, the bottom line is that exercise can help to reduce inflammation and improve overall health.

11. Exercise reduces the risk of stroke

As anyone who has ever worked out knows, exercise provides a host of benefits to the body. It can improve heart health, increase energy levels, and help to maintain a healthy weight. But did you know that exercise can also help to reduce the risk of stroke? Studies have shown that physically active people have a lower risk of suffering a stroke than those who are inactive. Exercise helps to keep the arteries and veins open and flexible, making it easier for blood to flow through the body. In addition, regular physical activity helps to lower blood pressure, which is a major risk factor for stroke. So if you’re looking for ways to reduce your risk of stroke, make sure to get moving. A few minutes of exercise each day can make all the difference.

Bonus: Exercise reduces cognitive decline and dementia

In recent years, scientists have begun to understand more about the brain’s response to exercise. In addition to the physical benefits of exercise, we now know there are many mental benefits of exercise. Studies show that staying active can help to reduce cognitive decline and dementia. In fact, research indicates that exercise may be even more effective than previously thought. A recent study found that people who engaged in moderate to vigorous physical activity had a 35% lower risk of developing dementia than those who were inactive. Furthermore, the study found that exercise appeared to be protective even for people who were at genetic risk for the disease. This is just one example of the growing body of evidence that suggests exercise can have a profound impact on brain health. So get up and get moving – your brain will thank you for it!

Slower Cognitive Decline Is One Of The Great Benefits Of Exercise

Summary of Evidence-Based Exercise Benefits

The bottom line is that exercise can help to improve overall health in a variety of ways. If you’re looking for ways to feel your best, make sure to incorporate physical activity into your daily routine. Your body will thank you for it as you experience the many benefits of exercise!

References:

  1. Daly RM. Exercise and nutritional approaches to prevent frail bones, falls and fractures: an update. Climacteric. 2017 Apr;20(2):119-124. doi: 10.1080/13697137.2017.1286890. Epub 2017 Feb 8. PMID: 28286988.
  2. Suh JH, Kim H, Jung GP, Ko JY, Ryu JS. The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine (Baltimore). 2019 Jun;98(26):e16173. doi: 10.1097/MD.0000000000016173. PMID: 31261549; PMCID: PMC6616307.
  3. Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922.
  4. Li F, Harmer P, Fitzgerald K, Eckstrom E, Akers L, Chou LS, Pidgeon D, Voit J, Winters-Stone K. Effectiveness of a Therapeutic Tai Ji Quan Intervention vs a Multimodal Exercise Intervention to Prevent Falls Among Older Adults at High Risk of Falling: A Randomized Clinical Trial. JAMA Intern Med. 2018 Oct 1;178(10):1301-1310. doi: 10.1001/jamainternmed.2018.3915. PMID: 30208396; PMCID: PMC6233748.
  5. van der Heijden RA, Lankhorst NE, van Linschoten R, Bierma-Zeinstra SM, van Middelkoop M. Exercise for treating patellofemoral pain syndrome. Cochrane Database Syst Rev. 2015 Jan 20;1:CD010387. doi: 10.1002/14651858.CD010387.pub2. PMID: 25603546.
  6. Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7):a029694. doi: 10.1101/cshperspect.a029694. PMID: 28507196; PMCID: PMC6027933.


Injured? Plan Your Comeback Now...

Injured? Plan Your Comeback Now...