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 (1Trusted Source).
Here are the 10 benefits of Regular-workout for your body and brain.
1. Regular workout can make you feel happier
Regular workout has been shown to improve your mood and decrease feelings of depression, anxiety, and stress (2Trusted Source).
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression (3Trusted Source).
Additionally, regular workout can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain (Trusted Source3Trusted Source).
Interestingly, it doesn’t matter how intense your workout is. It seems that regular workout can benefit your mood no matter the intensity of the physical activity.
In fact, in a study in 24 women diagnosed with depression, regular workout of any intensity significantly decreased feelings of depression (4Trusted Source).
The effects of regular workout on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods of time.
One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks (5Trusted Source).
SUMMARY Regular workout regularly can improve your mood and reduce feelings of anxiety and depression.
2. Regular workouts can help with weight loss
Some studies have shown that inactivity is a major factor in weight gain and obesity (6Trusted Source, 7Trusted Source).
To understand the effect of regular workouts on weight reduction, it is important to understand the relationship between exercise and energy expenditure (spending).
Your body spends energy in three Regular-workout ways:
- digesting food
- maintaining body functions, like your heartbeat and breathing
While dieting, a reduced calorie intake will lower your metabolic rate, which can temporarily delay weight loss. On the contrary, regular workout has been shown to increase your metabolic rate, which can burn more calories to help you lose weight (Trusted Source6Trusted Source, 7Trusted Source, 8Trusted Source).
Additionally, studies have shown that combining regular aerobic workouts with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass (9Trusted Source, 10Trusted Source, 11Trusted Source).
SUMMARY Regular workout is crucial to supporting a healthy metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.
3. Regular workout is good for your muscles and bones
Regular workout plays a vital role in building and maintaining strong muscles and bones.
Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is because regular workout helps release hormones that promote your muscles’ ability to absorb amino acids. This helps them grow and reduces their breakdown (12Trusted Source, 13Trusted Source).
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 (14Trusted Source).
regular workout also helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life (15Trusted Source).
Some research suggests that high impact regular workout (such as gymnastics or running) or odd impact sports (such as soccer and basketball) may help promote a higher bone density than no impact sports like swimming and cycling (16Trusted Source).
SUMMARY Regular workout helps you build muscles and strong bones. It may also help prevent osteoporosis.
4. Regular workouts can increase your energy levels
Exercise can be a real energy booster for many people, including those with various medical conditions (17Trusted Source, 18Trusted Source).
One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue (19).
And let’s not forget the fantastic heart and lung health benefits of exercise. Aerobic exercise boosts the cardiovascular system and improves lung health, which can significantly help with energy levels.
As you move more, your heart pumps more blood, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficient and adept at moving oxygen into your blood, making your muscles more efficient (20Trusted Source).
Over time, this aerobic training results in less demand on your lungs, and it requires less energy to perform the same activities — one of the reasons you’re less likely to get short of breath during vigorous activity (21).
Additionally, exercise has been shown to increase energy levels in people with other conditions, such as cancer (22Trusted Source).
SUMMARY Engaging in regular workout activity can increase your energy levels.
5. Regular workout can reduce your risk of chronic disease
Lack of regular physical activity is a primary cause of chronic disease (23Trusted Source).
Regular regular workout has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source).
More specifically, exercise can help reduce or prevent the following chronic health conditions.
- Type 2 diabetes. Regular aerobic exercise may delay or prevent type 2 diabetes. It also has considerable health benefits for people with type 1 diabetes. Resistance training for type 2 diabetes includes improvements in fat mass, blood pressure, lean body mass, insulin resistance, and glycemic control (28).
- Heart disease. Exercise reduces cardiovascular risk factors and is also a therapeutic treatment for people with cardiovascular disease (29Trusted Source).
- Many types of cancer. Exercise can help reduce the risk of several cancers, including breast, colorectal, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, gastric, and esophageal cancer (30Trusted Source).
- High cholesterol. Regular moderate intensity physical activity can increase HDL (good) cholesterol while maintaining or offsetting increases in LDL (bad) cholesterol. Research supports the theory that high intensity aerobic activity is needed to lower LDL levels (31Trusted Source).
- Hypertension: Participating in regular aerobic regular workout can lower resting systolic BP 5–7 mmHG among people with hypertension (32).
In contrast, a lack of regular regular workout — 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 (23Trusted Source).
That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions (33Trusted Source).
SUMMARY Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.
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6. Regular workout can help skin health
Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate regular workout can actually increase your body’s production of natural antioxidants, which help protect cells (34Trusted Source, 35Trusted Source).
In the same way, regular workout can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging (36Trusted Source).
SUMMARY Moderate regular workout can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.
7. Regular workout can help your brain health and memory
regular workout can improve brain function and protect memory and thinking skills.
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 regular workout to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions (37Trusted Source).
Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function (38Trusted Source, 39Trusted Source).
regular workout has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size, which may help improve mental function in older adults (38Trusted Source, 39Trusted Source, 40Trusted Source).
Lastly, regular workout has been shown to reduce changes in the brain that can contribute to conditions like Alzheimer’s disease and dementia (41Trusted Source).
SUMMARY Regular workout improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.
8. Regular workout can help with relaxation and sleep quality
Regular regular workout can help you relax and sleep better (42Trusted Source, 43Trusted Source).
With regard to sleep quality, the energy depletion (loss) that occurs during regular workout stimulates restorative processes during sleep (44Trusted Source).
Moreover, the increase in body temperature that occurs during regular workout is thought to improve sleep quality by helping body temperature drop during sleep (45Trusted Source).
Many studies on the effects of regular workout on sleep have reached similar conclusions.
One review of six studies found that participating in an regular workout training program helped improve self-reported sleep quality and reduced sleep latency, which is the amount of time it takes to fall asleep (46Trusted Source).
One study conducted over 4 months found that both stretching and resistance regular workout led to improvements in sleep for people with chronic insomnia (47Trusted Source).
Getting back to sleep after waking, sleep duration, and sleep quality improved after both stretching and resistance regular workout. Anxiety was also reduced in the stretching group (47Trusted Source).
What’s more, engaging in regular regular workout seems to benefit older adults, who are often affected by sleep disorders (48Trusted Source, 49Trusted Source).
You can be flexible with the kind of regular workout you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can both improve sleep quality (50Trusted Source).
SUMMARY Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.
9. Regular workout can reduce pain
Although chronic pain can be debilitating, regular workout can actually help reduce it (51Trusted Source).
In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that regular workout helps relieve chronic pain (52Trusted Source).
In fact, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life (52Trusted Source).
Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder, to name a few (52Trusted Source).
Additionally, physical activity can also raise pain tolerance and decrease pain perception (53Trusted Source, 54Trusted Source).
SUMMARY Exercise has favorable effects on the pain associated with various conditions. It can also increase pain tolerance.
10. Regular workout can promote a better sex life
regular workout has been proven to boost sex drive (55Trusted Source, 56Trusted Source, 57Trusted Source).
Engaging in regular regular workout can strengthen the heart, improve blood circulation, tone muscles, and enhance flexibility, all of which can improve your sex life (56Trusted Source).
Physical activity can also improve sexual performance and sexual pleasure while increasing the frequency of sexual activity (56Trusted Source, 58Trusted Source).
Interestingly enough, one study showed that regular regular workout was associated with increased sexual function and desire in 405 postmenopausal women (59Trusted Source).
A review of 10 studies also found that exercising for at least 160 minutes per week over a 6-month period could help significantly improve erectile function in men (57Trusted Source).
What’s more, another study found that a simple routine of a 6-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% (60Trusted Source).
Yet another study demonstrated that women with polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks (61Trusted Source).
SUMMARY Exercise can help improve sexual desire, function, and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.
The bottom line
Regular workout offers incredible benefits that can improve nearly every aspect of your health. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.
It can also:
- improve your skin’s appearance
- help you lose weight and keep it off
- reduce the risk of chronic disease
- improve your sex life
And it doesn’t take much movement to make a big difference in your health.
If you aim for 150 to 300 minutes of moderate intensity aerobic activity each week or 75 minutes of vigorous physical activity spread throughout the week, you’ll meet the Department of Health and Human Services’ activity guidelines for adults (62Trusted Source).
Moderate intensity aerobic activity is anything that gets your heart beating faster, like walking, cycling, or swimming. Activities like running or participating in a strenuous fitness class count for vigorous intensity.
Throw in at least 2 days of muscle-strengthening activities involving all major muscle groups (legs, hips, back abdomen, chest, shoulders, and arms), and you’ll exceed the recommendations.
You can use weights, resistance bands, or your bodyweight to perform muscle-strengthening regular workout. These include squats, push-ups, shoulder press, chest, press, and planks.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you can inevitably improve your health in many ways (55Trusted Source).
Just one thing
Try this today: Need some ideas for how to start adding more activity into your daily routine? Check out this article for some tips and tricks to help get you going, along with a sample workout regimen!