What will working out do for you

Doctors know that most people benefit from regular exercise, even those with disabilities or medical problems like asthma. If you have a health problem or other concern like being overweight or very out of shape , talk to your doctor before beginning an exercise plan.

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.

Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size. Rewards and Benefits Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons: Exercise benefits every part of the body, including the mind.

Exercising causes the body to make chemicals that can help a person feel good. Exercise can help people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a goal — like beating an old time in the meter dash. Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly lowers a person's risk of developing some diseases, including obesity , type 2 diabetes , and high blood pressure.

Exercise also can help keep your body at a healthy weight. Exercise can help a person age well. This may not seem important now, but your body will thank you later. For example, osteoporosis a weakening of the bones can be a problem as people get older. Weight-bearing exercise — like jumping, running , or brisk walking — can help keep bones strong.

Aerobic Exercise Like other muscles, the heart enjoys a good workout. Strength Training The heart isn't the only muscle to benefit from regular exercise. While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss.

On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight 6 , 7 , 8. Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off 9 , 10 , Exercise is crucial to supporting a healthy metabolism and burning more calories per day.

It also helps you maintain your muscle mass and weight loss. Activities like weightlifting 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 12 , As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age Interestingly, some research suggests that high impact exercise, such as gymnastics or running, or odd impact sports, such as soccer and basketball, may help promote a higher bone density than non-impact sports like swimming and cycling Physical activity helps you build muscles and strong bones.

It may also help prevent osteoporosis. Exercise can be a real energy booster for many people, including those with various medical conditions 17 , One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue Furthermore, exercise can significantly increase energy levels for people with chronic fatigue syndrome CFS and other serious illnesses 20 , In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all Additionally, exercise has been shown to increase energy levels in people with other conditions like cancer Engaging in regular physical activity can increase your energy levels.

This is true even in people with persistent fatigue and those with serious health conditions. Lack of regular physical activity is a primary cause of chronic disease Regular exercise has been shown to improve insulin sensitivity , heart health, and body composition. It can also decrease blood pressure and cholesterol levels 23 , 24 , 25 , In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

This can damage the structure of the cells and negatively impact your skin. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells. Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function 32 , Regular exercise improves blood flow to the brain and helps brain health and memory.

Among older adults, it can help protect mental function. Regular exercise can help you relax and sleep better 36 , With regard to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep Later in life, it can also slow the loss of bone density that comes with age.

Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Reduce your risk of some cancers, including colon , breast , uterine , and lung cancer. Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer. Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction ED in men.

For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.

Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. How can I make exercise a part of my regular routine? Make everyday activities more active. Even small changes can help.

You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.