For a lot of people, exercise is one of those things you know you’re supposed to do, constantly takes up space on your mental or written to-do list. Even if you like moving your body, it is hard to find the time and motivation to work out regularly, not to mention managing the logistics of getting to a class or location at a specific time and putting yourself back together after sweating profusely. 

While it’s easy to think that the only reason to move your body is to change your body, studies show that regular exercise can reduce your risk of an early death by up to 50%. So, even though exercise will likely result in weight loss and physical changes, there are many less obvious reasons to work up a sweat regularly.

How Regular Sweat Sessions Help You: 

Mentally 

• You’ll be happier. 

Study after study confirms that raising your heart rate and sweating it out provides a natural mood boost both during and after exercise. This mood boost helps everyone, including people with depression and mood disorders. Consistent exercise has even been shown to be as helpful as a mild antidepressant in some cases, and many mental health and medical providers recommend regular exercise for the mood stabilizing benefits.  

• You’ll be taking care of yourself. 

Exercising may not be the first thing that comes to mind when you think of self-care, but movement is a great way to take care of your body and mind. Often, exercise can be combined with being in nature or include a social aspect that helps you build community, making an exercise routine a powerful and important part of your life.  

• You’ll be sharper and more focused. 

Working out regularly has been shown to improve the ability to think, learn, and remember, and may encourage the growth of new brain cells, protecting you from neurologic diseases like Multiple Sclerosis and dementia. If those with cognitive impairment, exercise may help slow its progression and improve existing brain function. 

• You’ll crave exercise…And you might even exercise on vacation. 

When your day doesn’t feel complete without some physical movement, even if it’s a walk around the yard or a quick set of pushups on your office floor, you are craving exercise. Making physical activity a real part of your life will also lead you to book vacations that are more active and in locations that encourage movement, so you don’t miss your daily hit of exercise.   

• You’ll look forward to the “you” time. 

Physical activity, especially regular exercise, provides an opportunity to enter “the zone”, where you can think more freely and creatively. This is not only an excellent time to come up with solutions and possibilities, but also a time to “talk” yourself through situations, especially those you’re struggling with. Regular exercisers commonly use affirmations, like “I am strong” or “I am capable”, partly because they’re obviously true as they continually show up to exercise, but also because movement is a great time to connect your mind and body, and telling yourself what you need to hear with an affirmation will help you, during exercise and out in the real world. 

Physically 

• You’ll build physical resilience. 

Regular exercise, especially an activity you find challenging, will develop your ability to find the limits of what your body can handle and will help you modify routines to fit your needs, rather than simply following instructions or pushing through pain. Being body aware and knowing the type of movement your body needs each day, whether a run, walk, yoga session, or rest, will help you become physically resilient and help you stay from injury. 

• You’ll feel less pain…Or better manage the pain you do have. 

About 1 in 5 adults in the U.S. suffer from some type of chronic pain daily, which can create an aversion to exercise. If you know that bending over may trigger an episode of back pain, you may be fearful to try any movement at all. But while it may seem counterintuitive, moving more has been shown to provide significant relief of chronic pain. It is necessary to start slowly and progress gradually over time, but once you cross that initial hurdle and begin building strength, flexibility and mobility, joint and muscle pain often subside. It’s unlikely for anyone to become pain-free, but people who exercise regularly say they suffer less and become more able to do things despite having pain. 

• You’ll be able to relax and sleep better. 

Activity increases your sleep drive. You may just be tired from expending energy during your workout, but studies also show that people who exercise regularly experience lower cortisol, or stress hormone, levels, leading to lower stress and improved sleep. Not only does exercise improve your sleep quality, but it has also been shown to reduce the amount of time it takes to fall asleep. 

• You’ll have more energy and endurance. 

Studies show that regular exercise, even in short bursts, increases your energy stores. Regular exercise also strengthens your heart muscle, making it better able to deliver oxygen-rich blood to your muscles, improving endurance and helping you tolerate the standing, carrying and lifting tasks of daily life. Over time, regular exercise can decrease overall fatigue. When you exercise, your muscles become better at converting glucose and oxygen into fuel, powering your body along. Other positive benefits of exercise, like lower stress hormones and increased circulation, will compound this effect, increasing your energy and endurance. 

• You’ll be stronger. (For tasks like carrying a child on the stairs or unloading the dishwasher.) 

Lifting weights and doing strength training exercises strengthen your muscles, especially when paired with a diet of high-quality protein intake. Regular physical activity also helps build bone density and can help prevent osteoporosis and fracture. Most importantly, strong muscles and joints will keep you safe as you perform activities in daily life, like carrying a 30-pound child or dog for an hour or carrying heavy bags of groceries on the stairs. Noticing strength during tasks of daily life provides strong motivation to continue exercising. 

• Your sex life will improve. 

Engaging in regular exercise boosts testosterone and reduces stress, as well as improving circulation, toning muscles and increasing flexibility, all of which can improve your sex life. You will also have more confidence and endurance, and some studies show that regular exercise can improve erectile dysfunction. 

It’s Much More About the Habit Than the Activity 

The key to building exercise into your daily life is making it a part of your routine. Consistency is much more important than intensity or length of an exercise session.  

Most people like unstructured movement, like walking, stretching at your desk, or dancing to a favorite song mixed with intentional movement, like going to an exercise class, running on the treadmill, or following a yoga session virtually, and it’s important to find your balance. The goal is to move each day, and only you can determine the appropriate movement, whether it’s spending 5 minutes going up and down your stairs at home, taking a 30-minute walk, or going to a yoga class.  

If you’re just getting started, it’s reasonable to start being physically active 2 days a week for a month straight, then increase to 3 days per week, then 4, and so on, taking however long you need to build your daily exercise program. Success is found in creating a spot for movement in your life, and then building on that foundation on a regular basis.