10 Big Benefits of Daily Exercise You Should Know

by Jenna Crawford November 09, 2017

10 Big Benefits of Daily Exercise You Should Know

Want to feel better, have more energy and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are 10 big benefits of daily exercise you should know:

1. Reduce Stress

Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and psychological stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension.

2. Sleep Better

If you can’t sleep and instead are prone to tossing and turning, exercising can help you sleep better. By strengthening circadian rhythms, exercising can help keep you more bright-eyed during the day and bring to sleep at night. It also promotes better quality sleep.

While the effects may not be an immediate quick fix — a recent study found that it can take up to four months for those beginning an exercise routine to have a positive effect on sleep ­— starting a working out plan is the only way to ensure you’ll sleep soundly every night.

3. Controls Weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

4. Boosts Energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and increase your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Good for Your Muscles And Bones

Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown. Also, use helps build bone density when you're younger, in addition to helping prevent osteoporosis later in life.

6. Prevent Cognitive Decline

As we get older, our brains get a little hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an essential part of the brain for memory and learning.

7. Improve Memory

Exercising regularly can help jog your memory. A study found that aerobic exercise, like running or swimming, boosts the size of the hippocampus, the part of the brain responsible for memory and learning, in women with a recognized risk factor for dementia. Besides looking for brain food to boost your memory and mental skills, start breaking a sweat.

8. Sharpen Memory

Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with the level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s Not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Live Longer

Being there for our loved ones and enjoying as many special moments together as we can — that’s what life is all about. Keeping your body happy and healthy to help you live a longer, fuller life is one of the exercise’s most significant benefits. 

10. Puts The Spark Back Into Your Sex Life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.


Regular exercise is necessary to maintain a healthy body. It is not only for us to lose weight or build-up muscles, but also for the other functions in the body. In this post, I shared with you 10 big benefits of daily exercise you should know.

Jenna Crawford


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