8 Amazing Benefits of Exercise

by Meenakshi Nagdeve last updated -

The health benefits of exercise are considered essential for enhancing physical activity and extending your healthy life. Being active and doing regular bodily exercises can prevent major chronic diseases such as heart problems, high blood pressure, back pain, osteoporosis, joint pains, obesity, and even some forms of cancer.

A balanced diet and daily exercise may do wonders for your overall health and wellness. To get the best health benefits, medical experts advise people to perform a minimum of half an hour of aerobic exercise at least 2 to 3 times a week. You may also do half an hour of good physical activity every day. According to the American College of Sports Medicine, 30 minutes of exercise every day is capable of keeping a person fit. [1]

The health benefits of exercise ensure physical and mental health. These include the following:

  • It boosts the immune system and promotes proper sugar levels in the blood.
  • It is good for the normal functioning of bones and protection against osteoporosis.
  • Lower risks of high blood pressure, and heart ailments with a regular dose of exercise.
Women in gym clothes, exercising and smiling

Small amounts of exercise could have a positive impact on happiness. Photo Credit: Shutterstock

Everyday Activities

Most people believe that only vigorous forms of physical activities and playing outdoor sports could be considered a healthy exercise. However, reports suggest that even regular mundane activities such as cleaning the house, brisk walking, mowing the lawn, sweeping, washing clothes, and doing the dishes can be termed as forms of exercise. The main aim is to stay fit and active throughout your life. You don’t necessarily need to join a gym or do marathons in order to stay physically fit.

 Physical Activities

  • Walking up the stairs
  • Walking to a store instead of using a vehicle
  • Doing the maximum amount of daily housework yourself
  • Taking care of your gardening
  • Taking a brisk early morning walk or a late evening stroll
  • Attending dance or yoga classes

The researchers at Duke University have studied and concluded that regular mental exercise is helpful in managing depression, as is regular physical activity. Mental activities can involve doing some crossword puzzles, reading newspapers, helping your child in his/her homework, or calculating your bills in your mind instead of reaching for the calculator. [2]

Health Benefits of Exercise

The most powerful health benefits of exercise are explained below.

May Reduce the Risk of Heart Diseases

Regular physical activity strengthens the heart muscles, lowers LDL (bad) cholesterol levels, improves the blood flow to the heart, and prevents various heart disorders.

Prevents Obesity

A daily dose of physical activity considerably reduces body fat, uses up excess calories, and generally controls the body from putting on excess weight.

Reduces Back Pain

Physical activity improves muscular strength, helps you maintain good posture, reduces fat levels, and thus prevents back pain and related conditions.

Promotes Better Sleep

A good daily regime helps you sleep faster and get high-quality, deep sleep without any dream sequences. The natural downscale in body temperature and heart rate after a strenuous physical workout may also help you fall asleep faster.

Improves Sex Life

Daily exercise can help you get energized and can have a positive result on your sex life. It improves blood circulation and results in better performance in the bedroom. In recent studies, it has been found that men who regularly work out are less prone to sex-related problems such as erectile dysfunction.

Anticancer Potential

Research hints at a positive correlation between an optimum amount of physical activity and a decreased risk of cancer. The American College of Sports Medicine suggests that maintaining physical activity, or avoiding inactivity, can be helpful even for cancer patients undergoing treatment. [3] [4]

Studies have also been conducted to establish a link between cancer-related fatigue and physical activity. [5] [6]

Research suggests that exercising an hour daily reduces the risk of contracting breast cancer in women of any age and any weight. Research also suggests that physical activity and a healthy diet may help to reduce the risk of cancer. [7]


A healthy diet, regular exercise, and a healthy lifestyle can help prevent dementia. [8]


If you are feeling depressed, then a good round of physical exercise can stimulate the brain nerves and make you feel elevated, relaxed, and happier. You can feel much better after an exercise session because it helps boost confidence levels and reduces undue stress. While the idea can seem overwhelming, starting with only as much as possible and giving it a chance is key.

Exercise doesn’t necessarily mean that you have to force yourself to go to a gym; a ballroom dance session is also a form of exercise. Going trekking, fooling around in your child’s play garden, or just dancing in the rain! Anything that gets you moving counts!

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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