20 benefits of exercise

Many people find it difficult to exercise, those who do are either motivated by the desire to lose weight or stay in shape.

Not only does exercise improve your health it can go a long way to prevent the onset of several life threatening conditions such as heart disease, diabetes or even cancer.

The WHO recommends 60 – 150 minutes of physical exercise for people aged 6 to 65 years.

Exercise plays an important role in sculpting your body and spiking your fitness levels Dr.Tina Mahendrakar.

20 amazing benefits of exercise

1. Aids weight loss

During exercise the body burns fat and as a result the total body fat is reduced.



2. Lowers your risk of diabetes

Studies have shown that exercise plays an important role in staying healthy.

Exercise not only improves weight loss, it also reduces the risk of type 2 diabetes.



Type 2 diabetes also referred to as insulin resistance diabetes occurs when the body no longer responds to insulin produced by the pancreas, resulting in excessive available insulin and weight gain, leading to diabetes.

Regular physical exercise can help reduce the risk of diabetes.


3. Exercise prevent osteoporosis

According to experts, healthy calcium intake with exercise build strong bones. Running, long walks and weight lifting helps reduce your risk of osteoporosis as you age.



4. Improves body balance



Exercise can cause you to sweat an can be exhausting, well not for athletes. Regular balance and posture exercise is as relevant as it sounds. It helps increase stamina and reduces fatigue.


5. Keeps anxiety at bay



The world health organisation defines as an emotion characterized by feelings of tension,  worried thoughts and physical changes like increased blood pressure.

Regular exercise gives a calm effect which helps you gain confidence and takes your mind off worries, hence reducing anxiety.


6. Reduces stress



Exercise has been effective in countering stress and depression according to Mayo clinic; “once you get motivated, exercise can make a big difference”. When you exercise, released neurotransmitters and endorphins together with increased body temperature helps calm your nerves.


7. Prevent heart diseases



Great boost for those who have a family history of heart diseases, regular exercise can help reduce your risk of developing various heart diseases. 


8. Stabilizes blood pressure

High blood pressure (hypertension) is a well-known silent killer disease around the globe. Lifestyle changes and appropriate diet has shown to put blood pressure in range. 



A blood pressure of 120 / 80 mmhg or higher and less than 140 / 90 mmhg is considered normal but when above normal hypertension can lead to heart attack stroke or even death

Scientists say; over 30 – 60 minutes of regular exercise, 3 to 7 days a week, also helps normalize systolic blood pressure. 


9. Exercise reduces asthma severity

Those who suffer from exercise-induced asthma should avoid excercising. However, experts say it is possible to continue exercising if you use preventive medications cautiously and avoid certain triggers that exacerbate attacks.



10. Reduces risk of cancer



As little as 30 minutes of exercise can help reduce the risk of various cancers including colon cancer and breast cancer.


11. Improves mental health



Exercising daily for 20 – 45 minutes has proven to have great impact on the health of your brain. Exercise helps reduce your risk of alzheimer’s and parkinson’s disease. It also helps slow down the development of dementia in later life.


12. Improves skin health



Sweats from exercising helps wash away microbes on the surface of your skin, reducing your risk of infections and other skin diseases.


13. Exercise improves sleep patterns



Exercise during the day promotes the onset and quality of sleep – Experts. When you exercise endorphins, the body’s natural painkillers are being released into the body system, which provides relief for tension and headaches.


14. Supports in digestion



There are so many interesting facts about exercise. It helps strengthen your intestinal muscles, therefore, easing the breakdown of food and movement through body systems, and reducing your risk of being constipated.


15. It improved energy levels



Regular exercise can make you feel more energetic. It also allows you to be more active.


16. Helps reduce severity of stroke

Physical exercise like jogging for 15 to 20 minutes can lower your risk of having a stroke or dying from one.



According to a study by Bispebjerg University Hospital Copenhagen – People who exercise the most are more likely to have a minor stroke compared to those who exercise the least. 


 17. Enhances your sex life

Not only does exercise  improve health,  vitality, appearance and self esteem, studies have found out that 20 minutes of regular exercise can stimulate the right sexual response especially in women.




18. Promote healthy pregnancy



As it might seem hard to believe or even considered risky, women who are pregnant can really benefit from kegel exercise which helps strengthen the pelvic muscles, and back exercise which in turn strengthen the back.


19. Enhances confidence



Exercise helps increase confidence and self-esteem. When you exercise chemicals in the brain such as dopamine and endorphin, which helps regulate stress hormones (cortisol and adrenaline) are being released. Regular exercise leaves you stress and anxiety free.


20. Boost your lifespan



Well it’s all clear that living is all about health. One is considered healthy when free from infections or any chronic disease. Regular excercise can increase life expectancy by several years. According to researchers, adults who engage in physical activity for at least 150 minutes weekly tend to live longer than inactive others.




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