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12 Benefits Of Exercise That Could Improve Your Lifestyle Quickly


You must have read in your biology textbook that movement is one of the critical factors in describing healthy living beings.

Only if there is some movement, the person is considered to be alive. But are these movements confined to basic hand movements, sitting on the chair, and working for hours?

No. For a healthy existence, exercising and physical activity is a must. But with the current technocratic world, all the movements are restricted to a confined area with an addictive screen.

If you are also a part of a group with no routine exercise, you are just a step away from those who exercise regularly. All you need to do is start it now.

Since humans are rational beings and do only beneficial things, let us start with the motivation that exercise has multiple benefits.

Wanna you know about them? Let’s find out.

12 Benefits Of Exercise

  1. Keeps You Fit

    Weight has been a numerical entity with a scientific basis but is rather used for bullying, and calling names.

    It is used massively to spread hate. It has been used as a staggering tool for shattering confidence and affecting body positivity.

    All it should have been being a quantitative analysis tool for healthy living.

    In reality, it is a medical concern since being overweight or underweight can cause numerous health issues.

    It should be dealt with the same way as any other health issue. Some healthy chunks of fat or a slim waist both are fine until they cause any harm to you and your health.

    To avoid any such issues, you should exercise regularly to be a happy and healthy individual along with a proper meal plan that fulfills the nutritional requirements of your body.

    Exercise is crucial[1] for weight management. It engages the muscles, and bones and even leads to a more focused mindset.

    The motion produced by exercises keeps the body healthy for the long run.

    If you are aiming at weight loss, go for a cutting diet and weight gain following a bulking diet after exercise.

    Since exercise boosts the digestion of food, anything you eat will be readily absorbed and give respective benefits.

  2. May Induce Sleep

    Exercising can be exhausting and requires a lot of energy. At the end of the day, tiredness helps to induce sleep.

    This is very healthy for the body to get the cycle to flow naturally.

    The sleep might be rejuvenating enough for the next day and provides enough to carry on with the next day.

    It might be a better alternative than sleeping pills for people who suffer from restlessness and difficulty in falling asleep.

    Recent research[2] has shown that cases of insomnia are reduced with the inclusion of exercise in daily routine.

    It may also reduce the time taken to fall asleep and reduce the chances of waking up numerous times at night.

  3. May Help Improve Mood

    Exercises can be tiring but they are still relaxing. They reduce stress and tension even if you are experiencing some cramps after exercising.

    Exercises are known to produce and regulate hormones and neurotransmitters. These might be a happy call for the body as it is refreshing.

    Not only this, exercising boosts one’s self-confidence and hence the mood.

    Even simple exercises like walking, running, and swimming to high-intensity workouts like jumping jacks could prove to be great for the mood.

    Always remember that you don’t have to be harsh on your body. If it tells you to slow down and take a rest, you must.

  4. Might Boost Immunity

    Exercising has been related to an increase in white blood cells.

    Some recent studies[3] have depicted the potential of exercises in increasing cellular immunity.

    The reason behind this is not certain but several possible explanations exist.

    While exercising the body temperature increases which could lower the risk of infections and bacteria.

    Exercising also reduces stress which may offer some extra help in mental and physical wellbeing.

    Try mediocre intensity exercise to avoid burdening your body.

  5. May Increase Life Expectancy

    Several studies[4] have shown that people who are more physically active have a chance of living longer than those who are not.

    Being a couch potato or screen addict can disrupt your life. You might fall prey to obesity, bad cholesterol, and shortness of breath.

    This, in the long term, is surely going to act as a hindrance to a healthy lifestyle.

    People who have around 300 minutes of exercising routine in a week are relatively safe.

  6. Good For Heart Health

    Exercising regularly may help control cholesterol which can otherwise be a “slow poison” for the heart.

    While exercising, the blood flow increases and circulation is eased up. This may help in issues related to BP and heart rate.

    Aerobic exercises are the best suited [5] for this purpose. Exercise can also be the protective barrier of the heart against blockage, clots, uneasiness, etc.

    The additional amount of oxygen intake during an exercise is both rejuvenating and beneficial.

    The adventurous people can opt for hiking and ones who find it too much of a hassle can do yoga.

  7. Beneficial For Skin

    Exercising leaves no portion of the body untouched by its benefits. Exercising might prove to be beneficial[6] for your skincare as well.

    While exercising the blood flow increases. This also helps in the transportation of oxygen and nutrients to the skin.

    Toxins are also removed when exercising in the form of sweat. Since it curbs stress, it allows the skin to look young and glowing.

  8. Booster Dose For Brain

    The brain is the coordinating unit of the body. Hence it is very important to keep it sharp and focused. Exercise exactly does the good deed.

    Better blood flow and regulation help the brain get oxygen and nutrients.

    Studies[7] have shown that exercising may lead to increased concentration power as soon as you exercise.

    Exercise may also slow down the progress of degenerative diseases and deterioration during old age.

    Also, it may help in combating post-vacation depression which is one of the psychological effects due stress and anxiety.

    So it won’t be wrong to say that exercises are great for the brain too.

  9. Sex Life

    The most common problem encountered while making love to your dearest can be the lack of stamina.

    At some point, you want to express your love but cannot last long. This can lead to the buildup of tension between you and your partner. The overall relationship might suffer because of this.

    If low stamina, stress, or bad mood are your reasons for not being able to live and love to the fullest, exercises might help.

    A range of simple to high-intensity exercises could play a key role[8] in improving strength and stamina.

    A relaxed mood can also spark the long-lost romance between you two.

    Even if your body insecurities come into the way, exercising regularly can help you get into better shape which will be as helpful as stamina and strength.

  10. Improves Confidence

    A better physique is what many people dream of. Everyone has certain body goals in which they are likely to feel better.

    Now, this is not what society wants you to be or what you should look like idealistically. It is all about what you desire to be.

    Once you succeed in doing so, there are no bounds to confidence. You might experience a sudden sense of pride and satisfaction.

    You are likely to be a socially interactive being with a strong personality. Such a person leaves a mark of his/ her essence on the people. Their aura is liked and craved by all.

  11. Strengthens Lungs

    While exercising the breathing rate increases and the demand for oxygen shoots up. This makes the lungs work harder.

    This is not bad for the lungs but rather good. One can easily master breath control along with increased stamina while exercising.

    This is vital for a professional like a swimmer or musicians like a flutist, singer, or any person.

    Except for generic exercises, there are some special exercises for asthma patients. These are Buteyko breathing and yoga breathing.

    Exercises also keep addiction under control so a smoker may benefit from opting for this healthy option.

    Therefore, exercises have the potential[9] to keep the lungs healthy for a lifetime.

  12. Stronger Muscles And Bones

    Gaining muscles is the most basic and initial benefit one can avail of from exercising.

    It doesn’t matter if it is a leg day, chest day, or you are doing a shoulder workout. Bones and muscles are sure to fetch some benefits.

    Both generic and target-specific exercises help increase muscle mass and strengthen bones[10]. Workouts should always be followed by a healthy diet.

    If you plan to put on muscle mass, then along with a healthy and balanced diet, you could consume bulking snacks or high protein snacks. This food habit might enable your body to recover effectively.

    A high protein diet may also help your body recover from workout wear and tear. It will also provide the essential vitamins and nutrients. Improved digestion is another benefit of exercising, which positively impacts bone and muscle health[11].

    On the other hand, if you plan on a cutting diet, you could consume cutting foods along with high protein and low-calorie foods.


Exercises are a fun thing to do. It may help you to get some jogging partners or gym buddies. Not only this, it increases the self-confidence and overall personality of a person.

Along with these, you get a better heart, better focus, and improved bone and muscle health. All of these aid in overall well-being and a happier, healthier, and longer life.

Having said all that, it is indispensable that you perform exercises well suited to your body. Hence, you should always get help from professionals regarding your health and body.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Healthy Weight, Nutrition, and Physical Activity. Available from: https://www.cdc.gov/healthyweight/index.html
  2. Brett A. Dolezal, Eric V. Neufeld, David M. Boland, et al. Interrelationship between Sleep and Exercise: A Systematic Review Adv Prev Med. 2017; 2017: 1364387. Published online 2017 Mar 26. doi: 10.1155/2017/1364387
  3. Richard J Simpson, Hawley Kunz, Nadia Agha, et al. Exercise and the Regulation of Immune Functions Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. Available from: https://pubmed.ncbi.nlm.nih.gov/26477922/
  4. C D Reimers, G Knapp, A K Reimers. Does physical activity increase life expectancy? A review of the literature J Aging Res. 2012;2012:243958. doi: 10.1155/2012/243958. Epub 2012 Jul 1. Available from: https://pubmed.ncbi.nlm.nih.gov/22811911/
  5. Kelsey Pinckard, Kedryn K. Baskin, and Kristin I. Stanford Effects of Exercise to Improve Cardiovascular Health Front Cardiovasc Med. 2019; 6: 69. Published online 2019 Jun 4. doi: 10.3389/fcvm.2019.00069
  6. Oizumi Ryosuke, Sugimoto Yoshie, and Aibara Hiromi The association between activity levels and skin moisturising function in adults Dermatol Reports. 2021 Mar 18; 13(1): 8811. Published online 2021 Mar 17. doi: 10.4081/dr.2021.8811
  7. Ashish Sharma, Vishal Madaan, and Frederick D. Petty Exercise for Mental Health Prim Care Companion J Clin Psychiatry. 2006; 8(2): 106.
    doi: 10.4088/pcc.v08n0208a
  8. Amelia M Stanton, Ariel B Handy, Cindy M Meston The Effects of Exercise on Sexual Function in Women Sex Med Rev. 2018 Oct;6(4):548-557. doi: 10.1016/j.sxmr.2018.02.004. Epub 2018 Mar 30. Available from: https://pubmed.ncbi.nlm.nih.gov/29606554/
  9. Your lungs and exercise Breathe (Sheff). 2016 Mar; 12(1): 97–100.doi: 10.1183/20734735.ELF121
  10. Exercise for Your Bone Health Available from: https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
  11. Healthy Muscles Matter Available from: https://www.niams.nih.gov/health-topics/kids/healthy-muscles

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