5 Evidence-Based Health Benefits of Exercise

Exercise can offer significant advantages to your life, including reducing your risk of cardiovascular and respiratory diseases, helping you manage your weight, and improving your mood. Of course, people prefer different workout types; some might enjoy daily walks with their dog, whereas others prefer yoga or training for a marathon. Some choose a different location to exercise, such as a gym or park, while others want to work out in the comfort of their home. As long as you get moving, you can reap immediate rewards.

As a baseline, the American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise every week and preferably spread throughout the week. You should also try to incorporate moderate- to high-intensity strengthening activities (like weightlifting) at least two days each week.

For the health benefits of exercise, you can simply look at the science, which demonstrates how powerful working out can be for the body. Here are five evidence-based reasons to add physical activity to your day.

Reduces Risk of Chronic Disease

The National Institute of Health (NIH), in a recently published review on the cardiovascular effects and benefits of exercise, found that frequent exercise is substantially associated with decreases in cardiovascular-related deaths and risks of developing cardiovascular disease. The NIH also says that anyone physically active often has lower blood pressure, a more favorable plasma lipoprotein profile, and a decline in developing a respiratory disease compared to those who do not exercise.

Promotes Weight Management

To lose weight, top-tier organizations agree that exercise is essential. The American Diabetes Association, the American Academy of Clinical Endocrinologists, and the National Academy of Nutrition and Dietetics recommend exercise as a vital part of any weight loss program.
 
In a study on losing weight with exercise alone, researchers found that participants lost 7 percent of their body weight with 16.8 weeks of exercise, and the study subjects preserved lean body mass and improved maximal oxygen consumption.

Improves Mood

Having a bad day? Exercise. Peer-reviewed evidence shows that physical activity can transform your emotional state. In a recent study, researchers asked participants to complete a questionnaire before and immediately after exercising.

Results showed that everyone's psychological state improved from pre- to post-session. The participants had an even more improved mood when they exercised a second time in a week.

Benefits Stability

Falls are a significant cause of death and injury in older adults, but exercise can improve stability in older adults to help them avoid falling. In a systematic review on evaluating exercise interventions for fall prevention, which incorporated 108 randomized trials and 23,407 participants, researchers identified exercise as the only intervention that helped community-dwelling older adults reduce the rate of falls and risk of falling. This means that exercise alone made a difference in fall rates.

Encourages Restful Sleep

Exercise can help you sleep better, even if you only perform simple physical activities. In a systematic review and meta-analysis of 22 randomized controlled trials on sleep quality and exercise, researchers found that exercise significantly improved sleep in adults compared with control interventions. This was true for all different types of exercise, from vigorous cycling to relaxed, mind-body, and gentle exercises.

How to Incorporate Exercise Into Your Routine

You can easily incorporate exercise into your daily routine, the simplest of which is walking. You can park farther from the store, walk to the mailbox instead of driving, or take a stroll after eating meals (which allows you to digest your food better, too).

You can also break up exercise into short stints of activity throughout your day. For instance, take a 10-minute walking break a few times a day at a rate of at least 2.5 miles per hour.

A Word from Verywell

Exercise is vital for your overall well-being and can help you improve your lifestyle in immeasurable ways, such as getting a better night's sleep, reducing your risk of diseases, and improving your mood.

Even on a day that you feel lethargic, a short workout (even a 10-minute walk) can lift your energy levels. If you have any questions about starting an exercise program, you should speak with a health care professional for advice. The goal is to find a workout regime that fits your background and current lifestyle.