Top 10 benefits of exercise
There are many benefits of the exercise we could talk about, but we’ll just focus on the 10 most important ones. From cholesterol to mental health to better sex, the benefits are far-reaching.
1. Better cholesterol levels
Your cholesterol levels are important markers for your heart health. Low-density lipoproteins (LDL) are considered the “bad” type of cholesterol. If too much LDL cholesterol in the blood builds up, you have a higher risk of atherosclerosis, which is when plaques develop in the arteries. This creates a dangerous environment, making serious problems like a heart attack or stroke more likely.
Exercise helps to control cholesterol levels. Research shows exercise helps lower LDL cholesterol and triglyceride levels while increasing HDL levels (Muscella, 2020)
2. Improved mental health
Your cholesterol levels are important markers for your heart health. Low-density lipoproteins (LDL) are considered the “bad” type of cholesterol. If too much LDL cholesterol in the blood builds up, you have a higher risk of atherosclerosis, which is when plaques develop in the arteries. This creates a dangerous environment, making serious problems like a heart attack or stroke more likely.
Exercise helps to control cholesterol levels. Research shows exercise helps lower LDL cholesterol and triglyceride levels while increasing HDL levels
3. Better blood sugar control
Physical activity helps improve blood sugar control and lower your risk of developing diabetes, a condition characterized by high blood sugar levels.
Insulin resistance is one of the common causes of type 2 diabetes. Insulin is the hormone responsible for bringing sugar glucose into cells. If you have insulin resistance, glucose stays in your bloodstream for longer than it should.
Exercise increases how much glucose the muscles use, improving insulin sensitivity. Research shows changes in diet and exercise combine to reduce the risk of diabetes by 58% (Ruegsegger, 2018).
4. Better blood pressure control
High blood pressure increases the risk for conditions like heart disease, stroke, and kidney disease. There are multiple studies to support the benefits of exercise on blood pressure levels and cardiovascular disease. Aerobic exercise (like running, swimming, and biking), in particular, helps to lower blood pressure and maintain healthy levels.
5. Stronger muscles and bones
Physical activity helps support healthy muscle mass and bone health.
Strength workouts increase the workload on your muscles, which causes your body to build and repair muscle tissue. Exercises that focus on balance and controlled movements may help lower the risk of falls and injuries in older adults.
Weight-bearing exercises, like weight lifting and jogging, help support your bone density and bone health. When you’re younger, exercise helps increase bone density to develop stronger bones. As you age, you want to continue exercising to help prevent bone loss and diseases like osteoporosis.
6. Protected brain health
Exercise helps promote healthy brain cells by increasing memory and thinking skills while decreasing age-related changes in cognitive function.
It’s believed exercise helps prevent declines in brain function by promoting new nerve cells and stimulating activity in the brain. Protecting the health of nerve cells may decrease the risk of neurodegenerative diseases like Parkinson’s disease and Alzheimer’s disease (Basso, 2017).
7. Better sleep quality
Exercise releases endorphins and other hormones that promote restorative sleep and assist with insomnia treatment. It’s commonly believed that exercising in the evening interferes with sleep, but if the evening is the only time you have available to exercise, don’t worry.
8. Improved sex drive
There is a growing number of studies that support exercise as an important factor for sexual health. It’s normal for there to be changes in sex drive throughout your life. Still, changes in sexual function can be concerning and difficult to discuss.
9. Better work performance
Regular exercise may help you do better at work, especially due to its ability to prevent work-related fatigue or burnout.
10. Healthy weight maintenance
A regular exercise routine helps lower the chances of weight gain, reduces obesity risk, promotes weight loss, and makes it easier to maintain a healthy weight.
Of course, exercise is just one factor in maintaining a healthy weight. Still, inactivity increases your risk for insulin resistance, consuming too many calories, and other medical conditions.
Some research shows that using cardiovascular workouts with strength training in a combined program may lead to more significant weight loss and improvements in cardiovascular risk factors.