Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Exercise is defined as activity requiring physical effort, carried out to sustain or improve health and fitness.

Here are the top 20 benefits of regular exercise.

1. Exercise stimulates the development of the brain.
2. It stimulates the secretion of hormones that “build” the brain.
3. It fights against depression and anxiety.
4. It improves the brain’s executive function.
5. Strengthen Your Muscles and Bones.
6. It Can Increase Your Energy Levels.
7. It Can Reduce Your Risk of Chronic Disease.
8. Increases insulin sensitivity.
9. It reduces the effects of stress.
10.It Can Help Skin Health.
11.Can help you relax and sleep better.
12.Can boost your sex drive.
13.Can help with weight loss.
14.Can make you feel happier.
15.Reduce Your Risk of Cardiovascular Disease.
16.Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome.
17.Reduce Your Risk of Some Cancers.
18.Improve Your Mental Health and Mood.
19.Improve Your Ability to do Daily Activities and Prevent Falls.
20.Increase Your Chances of Living Longer.

Exercise Stimulates the development of the brain.

brain development , top 20 benefits of regular exercise, health benefits of regular exercise

As we age, the birth of new brain cells slows down and the brain tissue actually decreases – and exercise can stop that process. A study involving brain scanning in healthy, but elderly people aged 60-79 showed a significant increase in brain volume after only 6 months of aerobic fitness training – something that did not occur in the control group (which did not exercise) and in those who just did stretching exercises. The reason for this is that cardio exercises improve the blood flow in the brain, and thus the delivery of oxygen (the brain uses 20% of the entire oxygen in the body).

It stimulates the secretion of hormones that “build” the brain.

The chemical known as BDNF stimulates the growth and proliferation (proliferation of certain cellular tissue components) of the brain cells, especially in the hippocampus – the brain region responsible for memory that is vulnerable to memory-related effects that come with aging. The more you practice, the more BDNF is created.

It fights against depression and anxiety.

Depression slows down the brain’s ability to process information, making it more difficult to concentrate and make decisions, and causes memory problems. For severe depression, doctors usually prescribe antidepressants, but for less severe cases exercise can greatly help improve mood as it increases the production of serotonin and dopamine, brain chemicals critical for a positive / happy mood, and the new endorphins increases.

It improves the brain’s executive function.

The executive function includes cognitive abilities such as focusing on complex tasks, organizing, abstract thinking, planning future events, and working memory such as the ability to remember the phone number while turning it around.

When researchers analyzed the effects of exercise on executive function, data from 18 well-designed studies found that those aged 55-80 who had regular exercise had 4 times better cognitive tests than control groups that did not exercise. The effects were greatest among those who practiced 30-45 minutes each session over a period longer than 6 months.

Strengthen Your Muscles and Bones.

girl doing exercise

As you age, it’s vital to ensure your bones, joints and muscles. Not exclusively do they bolster your body and help you move, however keeping bones, joints and muscles solid can help guarantee that you’re ready to do your every day exercises and be physically dynamic. Research demonstrates that doing oxygen consuming, muscle-fortifying and bone-reinforcing physical movement of no less than a decently extreme level can moderate the loss of bone thickness that accompanies age.

Hip break is a genuine wellbeing condition that can have groundbreaking negative impacts, particularly in case you’re a more established grown-up. In any case, examine demonstrates that individuals who complete 120 to 300 minutes of at any rate direct force high-impact movement every week have a lower danger of hip break.

General physical action assists with joint pain and different conditions influencing the joints. On the off chance that you have joint inflammation, investigate demonstrates that completing 130 to 150 (2 hours and 10 minutes to 2 hours and 30 minutes) seven days of direct force, low-affect vigorous movement can not just enhance your capacity to oversee torment and do ordinary assignments, yet it can likewise improve your personal satisfaction.

Construct solid, sound muscles. Muscle-reinforcing exercises can enable you to increment or keep up your bulk and quality. Gradually expanding the measure of weight and number of reiterations you do will give you much more advantages, regardless of your age.

It Can Increase Your Energy Levels.


Regular physical activity is a primary key for boosting of your energy levels.
Physical activity it also increase the immune system.

It Can Reduce Your Risk of Chronic Disease.

Lack of regular physical activity is a primary cause of chronic disease.
A lack of regular exercise will also increase the risk of type 2 diabetes and heart disease.

Increases insulin sensitivity.

When we eat, the body changes over the vast majority of the nourishment into glucose, ie sugar in the blood, which is the fundamental wellspring of vitality to the body, including the mind. With the goal for glucose to enter the cells, it must be joined by the hormone insulin. Lamentably, in a few people, cells move toward becoming insulin-safe, so the body must pump increasingly of it, which frequently results in type 2 diabetes. Regardless of whether diabetes does not create, insulin opposition seriously influences the cerebrum since when mind cells are overwhelmed with glucose, it influences memory and considering.

General exercise can fix insulin opposition as it expands insulin affect-ability, balancing out glucose subsequent to eating – no less than 16 hours after one preparing.

It reduces the effects of stress.


If some hormones like BDNF rejuvenate the brain, others get aging – like the so-called stress hormone cortisol. Slow and “scattered” thinking, as well as forgetting are often caused by stress, and exercise reduces the level of cortisol in the body and helps to generate new nerve cells in the dentate gyrus area located in the hippocampus and is associated with the creation of new memories. Brain cells in this area are spent when we are under stress, and exercise prevents it.

It Can Help Skin Health.

skin care

Your skin may be suffering from the number of aerophilous stress in your body.

Oxidative stress happens once the body’s inhibitor defenses cannot fully repair the injury that free radicals cause to cells. this may injury their internal structures and deteriorate your skin.

Even though intense and thoroughgoing physical activity will contribute to aerophilous injury, regular moderate exercise will increase your body’s production of natural antioxidants, that facilitate shield cells.

In the same method, exercise will stimulate blood flow and induce vegetative cell variations which will facilitate delay the looks of skin aging.

Can help you relax and sleep better.

Sleeping is a key factor for feeling fresh and motivate and being able to do your job activities. The latest studies shows that being active more than 150 minutes in a week can increase and improve the quality of sleeping for more than 60 %.

Can boost your sex drive.

Engaging in regular exercise will strengthen the circulatory system, improve blood circulation, tone muscles and enhance flexibility, all of which may improve your sex life. Physical activity will improve sexual performance and pleasure, further as increase the frequency of sexual intercourse.

Exercise will facilitate improve physical attraction, perform and performance in men and ladies. It may facilitate decrease the danger of male erectile dysfunction in men.

Can help with weight loss.

weight loss

Some studies have shown that inactivity may be a major factor in weight gain and fatness.

While dieting, a reduced calorie intake will lower your metabolic rate, which is able to delay weight loss. On the contrary, regular exercise has been shown to extend your rate, which is able to burn additional calories and help you lose weight.

Can make you feel happier.

Exercising regularly can improve your mood and reduce feelings of anxiety and depression and also decrease the stress.

feel happier

Reduce Your Risk of Cardiovascular Disease.

Heart disease and stroke are 2 of the leading causes of death within the u. s.. but following the rules and getting at least one hundred fifty minutes per week of moderate-intensity aerobic activity will place you at a lower risk for these diseases. you’ll be able to cut back your risk even more with a lot of physical activity. Doing Regularly physical activity can also lower your blood pressure and improve your cholesterol levels.

Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome.


Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome.

Research shows that 120 to 150 min of weekly exercise can help to significally reduce the rics of type 2 diabetes.

More physical activity you do, the lower your risk will be.

This is one of the most important reasons among the list from the top 20 benefits of regular exercise and why is good to exercise.

Reduce Your Risk of Some Cancers.

Being physically active lowers your risk for 2 kinds of cancer: colon and breast. analysis shows that: Physically active folks have a lower risk of carcinoma than do folks that don’t seem to be active.
Physically active girls have a lower risk of carcinoma than do folks that don’t seem to be active.
Reduce your risk of mucous membrane and carcinoma. though the analysis isn’t nevertheless final, some findings recommend that your risk of carcinoma and carcinoma is also lower if you get regular physical activity compared to folks that don’t seem to be active.

Improve your quality of life. If you’re a cancer survivor, analysis shows that obtaining regular physical activity not solely helps offer you a higher quality of life, however additionally improves your condition.

Improve Your Mental Health and Mood.


Regular physical activity will facilitate keep your thinking, learning, and judgment skills sharp as you age. It can even scale back your risk of depression and will assist you sleep higher. analysis has shown that doing aerobic or a mixture of aerobic and muscle-strengthening activities three to five times every week for thirty to hour will offer you these mental state advantages. Some scientific proof has additionally shown that even lower levels of physical activity are often useful.

Improve Your Ability to do Daily Activities and Prevent Falls.


If you’re a physically active you have a lower risk of functional limitations than people who are inactive.
Bodybuilding, Aerobic, Physical and all muscle-strengthening activities can help improve your ability to do these types of tasks.

Increase Your Chances of Living Longer.

All these top 20 benefits of regular exercise can boost and increase are chances for a long life, that’s why it is good to exercise because health benefits of regular exercise really could change and continue our life.

Being active and doing some daily physical activities will increase your chances of living longer.
Everyone can gain the health benefits of physical activity, it all depends from yourself.


Written by Daniel Jakov.