why daily exercise matters

13 Reasons Why Daily Exercise Is So Important

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Daily exercise is important to keep you healthy. I am sure you already know that.

But given it is the start of the year, I thought I would quickly ‘run’ through (pun intended!) why exercise is so important. I will also give you a few tips on what constitutes good exercise.

Make sure your read through the whole thing, and check out the cool infographic I have for you towards the end of the article.


Theoretically, we are all aware of the role of exercise in losing or maintaining our current weight. However, you may need a reminder that the advantages of exercise go beyond weight loss. Besides, we all need some motivation to prioritize our health in today’s chaotic world!

So, keep a handful of these motivational nuggets in your pocket so that the next time you’re tempted to skip your workout, you’ll have reason not to!

13 Cool Benefits Of Regular Exercise

Uplifts Your Mood

The sudden rush of endorphins after a morning jog is enough to lift your spirits.

daily exercise importance

Endorphins are chemical messengers that promote optimism and well-being by relieving pain and boosting pleasure. Endorphins, being a natural painkiller, can heal long-term pains.

Additionally, regular exercise helps to strengthen muscles, reducing chronic aches and injury risk.

So, keep in mind the perks of maintaining a steady level of endorphins before rolling your eyes at your fitness trainer.

Charges Up Your Energy Level

Regular exercise takes your heart rate up and improves oxygen and nutrient delivery to your muscles, ensuring a higher energy level throughout the day.

And, while it may seem strange that spending energy results in higher energy, evidence backs up this notion. According to a study, 90 per cent of those who followed a regular exercise routine experienced less tiredness than those who did not.

So, try a walk instead of an additional cup of coffee the next time you need to recharge your energy levels.

Promotes Good Sleep

sleep benefits exercise

A daily workout can help to relieve tension and worry, making you feel more relaxed and stable, which is ideal for peaceful sleep.

Physical exercise increases basal body temperature helping to stay awake and alert throughout the day and also help you doze off faster when your internal temperature begins to drop.

Basically, if you exercise regularly, you will sleep better.

Helps Overcome Depression

Studies have proved the role of regular exercise as an effective treatment option for mild to moderate cases of depression.

Workouts improve serotonin and norepinephrine sensitivity in the brain, which effectively eliminates depression.

Yoga also has tremendous health benefits.

According to one study, just six weeks of yoga (together with prescribed treatment) was enough to improve psychological distress.

In addition, breathing techniques, emphasized in yoga and Pilates, can effectively help to relieve tension and improve mood.

Boosts Muscle Growth And Bone Strength

Our bodies release hormones during exercise that aid in absorbing amino acids and promote muscular building, decreasing muscle loss and preserving strength as we age.

According to a study, physical exercise at a young age improves bone density, minimizing the risk of osteoporosis later in life.

Minimizes The Risk Of Chronic Lifestyle Disease

Regular exercise can help prevent chronic lifestyle diseases such as Type 2 diabetes. Exercising also keeps your heart fit and regulates your blood pressure and cholesterol levels.

So, next time, before ditching your workout session, think about how a lack of activity can affect your health, causing high cholesterol, inflammation, heart disease, stroke, diabetes, and belly fat (which we all know is difficult to reduce).

Reduces Pain

Exercising has been demonstrated to help relieve persistent lower back pain, fibromyalgia, and other chronic pain problems. In addition, a regular fitness regime significantly improves physical functioning.

Improves The Health Of Your Brain

Everyone, especially those at risk for dementia and Alzheimer’s disease, can benefit from exercise to keep their brains healthy.

Exercising gets the blood flowing to the brain, reduces inflammation, and improves cardiovascular health. It also encourages the secretion of hormones that promote brain cell proliferation.

According to one study, exercise affects the hippocampus in older adults. Memory and learning are crucial functions of this portion of the brain, and exercising can assist in its development, which may boost mental performance.

Makes Your Skin Healthy And Supple

With all of the sweat that comes with working out, you probably wouldn’t believe that exercise might help your skin.

However, it helps your body produce more antioxidants. These antioxidants have anti-ageing properties as they shield cells from oxidative stress and free radicals.

Enhances Productivity

Physical exercise raises the endorphin levels causing a surge of positivity. It’s no surprise that many people seem to be more productive when they exercise.

Even individuals who are depressed appear to do better when they engage in slight movement. The sense of satisfaction that comes with completing a workout is always exhilarating and inspiring.

Furthermore, exercise can make you feel less drowsy and grumpy, allowing you to be more productive throughout the day.

Improves Sex Life

Regular exercise keeps your heart healthy and improves flexibility, both of which can help you have a better sex life.

Studies have shown that exercise enhances sexual desire in postmenopausal women while improving erectile function in men.

Maintains A Healthy Weight

Working out helps maintain muscle mass, strengthen muscles, and burn calories that would otherwise be deposited as fat.

It also allows you to sleep better and reduces stress, leading to better eating choices ultimately maintaining optimum weight.

Guarantees Quality Of Life

Healthcare practitioners recommend a regular workout routine to avoid diabetes, cardiovascular disease, cancer types, and obesity.

It also safeguards your mental health, keeps your bones, muscles, and joints healthy, drops your blood pressure and cholesterol levels.

A study has even found that exercise enhances quality of life in patients with cancer.

All of these add several happy years to your life.

How Frequently Should You Exercise?

Adults should engage in at least 30 minutes of moderate-intensity exercise five days a week.

But we all agree that getting to the gym and exercising is easier said than done.

That’s okay.

You can always find your own way around it from the following activities I have listed in the infographic below.

Making Exercise A Habit

It can be quite hard to remain committed to the exercise you wish to take up.

Good news is there are simple ways you could make sure you hit your daily exercise goals.

Define Your Goals

To most people, exercising is solely to shed a few pounds. However, others are concerned with a healthy lifestyle and just moving the body can also be therapeutic for some individuals. Find your own purpose and use it as motivation to get up and sweat it out on a rough day.

Find Yourself A Workout Partner

Exercising with your friend will help you push your limits and increase accountability. You will be less likely to skip your workout thus moving a step closer to your fitness goal.

Keep A Timetable

Most people need two to six weeks to get into a regular workout routine.

And, while the first few weeks may be the most difficult, the longer you stick with it, the more it becomes a part of a regular routine.

It will eventually become second nature to you, just like brushing your teeth.

Plan It Out

It’s really not a smart idea to leave your workout to chance. Instead, you should deliberately set aside a couple of days each week for exercise and make a realistic plan to attain your fitness goals.

Closing Remarks

Exercise would be the best-selling medication in the world if we could bottle it. Until then, we should own our fitness and choose a healthy lifestyle for ourselves.

Dr Vivek Baliga B
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2 thoughts on “13 Reasons Why Daily Exercise Is So Important”

  1. Thank you Doc on this very important subject. I am a Senior Citizen ( >70) and read conflicting views on exercises. I regularly walk ( at least 45 minutes ) for about 4-5 days a week and not sure if that Is enough. Do we need weight training too? A Gym instructor at my residential complex politely declined to help and was wary if I would hurt myself.

    1. Heart Sense Team

      I don’t recommend serious weight training, but light weight lifting is not a bad thing. Strength training can help add to benefits of cardio as well.

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