We know we’re supposed to be active. We’ve been told exercise has many benefits. What are they exactly? Here are the top five:

Helps with weight loss

The number one reason why prioritizing physical activity in our daily routines is crucial is its undeniable impact on weight management. Achieving weight loss is a complex interplay between factors such as diet choices and the need to balance calorie intake with energy expenditure. It's vital to recognize that the type and quantity of food we consume are directly linked to how active we are. A diet packed with essential nutrients can only do so much if we lead a predominantly sedentary life. Even just 20 minutes of cardiovascular and strength training exercises can make a significant difference. However, solely focusing on intense workouts without addressing our dietary habits is unlikely to yield optimal results. By understanding our basal metabolic rate and the key role of exercise in building muscle mass, we can appreciate the importance of developing lean muscle, which burns more calories than fat tissue. This, in turn, facilitates more effective weight loss efforts.

Helps build muscle and strengthens bones

When we engage in weightlifting, our primary goal may be to build muscle strength. However, the advantages extend beyond just muscle development. Weight-bearing exercises play a crucial role in fortifying our bones as well. Contrary to popular belief, bones are not entirely solid structures. They consist of living tissues that react similarly to muscles when subjected to physical stress.

In my article Resistance Training for Long Term Weight Loss I explain how weightlifting assists with weight loss.

Just as muscles grow stronger and more resilient through exercise, bones undergo a process of densification in response to weight-bearing activities. This increase in bone density is particularly significant in the context of aging, as it helps reduce the risk of conditions like osteoporosis. Therefore, incorporating weight-bearing exercises into your fitness routine not only enhances your muscular strength but also contributes to the long-term health and durability of your bones.

Increases our energy levels

It may sound counterintuitive, but engaging in regular physical activity plays a crucial role in boosting our energy levels. Have you ever experienced a day where you found yourself sitting around without much movement? Recall how you felt by the end of that day - perhaps lethargic, lacking motivation, and generally lazy. Now, imagine experiencing this over an extended period.

Physical activity contributes to enhancing our energy reserves by facilitating better oxygen circulation and triggering the release of hormones like epinephrine and norepinephrine, commonly known as stress hormones, which provide an energizing effect. The more energy we have, the more inclined we are to engage in physical activities, creating a positive cycle. Furthermore, through exercise, we not only strengthen our muscles for a more aesthetically pleasing appearance but also bolster our self-esteem, leading to an uplifted mood.

Improves sleep quality

Engaging in physical activity throughout the day plays a crucial role in preparing the body for a restful night's sleep. The level of activity directly impacts how effectively your body transitions into sleep, facilitating quicker and deeper rest when you are more active.

Reduces chronic illness

Diabetes, heart disease, and obesity are major health concerns that can be effectively managed by incorporating regular exercise or daily physical activity into our routines. By shedding excess weight, we can significantly alleviate the impacts of these chronic conditions, as mentioned earlier. Moreover, appropriate exercise regimens can also help in managing inflammation, which is a leading cause of pain for individuals grappling with arthritis. Adopting a consistent exercise plan is not only beneficial for physical fitness but also plays a crucial role in enhancing overall health and well-being.