Exercise, which includes various physical activities such as strength training, cardiovascular workouts, and mobility work, is a crucial component of a healthy lifestyle and promotes healthy aging.Regular exercise has been scientifically proven to offer many health benefits, from boosting energy levels and enhancing mood to reducing the risk of chronic diseases.
MoMo Productions / Getty Images
1. Improves Mood
Regular exercise has consistently been shown to positively impactmental health, offering significant benefits for a variety of conditions. Strong evidence indicates that regular physical activity influences and potentially can help alleviate symptoms associated with depression and anxiety. Exercise has also been shown to improve sleep, which, in turn, can improve various mental health conditions.
Research also shows that exercise improves cognition for up to two hours in the following areas:
When you exercise, your body releases chemicals that can boost your mood. Regular physical activity has also been shown to positively impact your hypothalamus-pituitary-adrenal gland complex, which lowers levels of cortisol, the stress hormone. This can assist in managing stress, reducing anxiety, and lowering your risk of depression.
2. Maintains Strong Muscles and Bones
Resistance training is the most effective form of exercise for combating the loss of muscle mass and strength associated with aging. Muscle loss leads to a lower quality of life and increased risk for falls. Strength training is essential for living independently and preventing the risk of chronic health diseases.
3. Increases Energy Levels
One 2022 meta-analysis, including 7,050 participants across 81 studies, found that moderate-intensity exercise for at least six weeks is beneficial for fatigue and improves energy in healthy people and those with chronic health conditions.
4. Improves Sleep Quality
Exercise can improves sleep quality in the following ways:
5. Boosts Brain Health and Memory
People who regularly engage in aerobic exercise have also been found to have increased brain volumes and more brain matter, including:
6. Reduces Chronic Pain
Research shows that exercise may help reduce chronic pain in several important ways, including:
7. Decreases Stress and Anxiety
Exercise triggers the release of endorphins, which are natural mood lifters that help reduce feelings of stress and anxiety.Physical activity also lowers levels of the stress hormone cortisol, promoting a more relaxed state.Engaging in regular exercise can provide a constructive outlet for built-up tension and anxiety.
Additionally, some exercise involves social interactions, which can further improve mental well-being.
8. Aids Weight Management
Regular exercise helps burn calories, which is crucial for maintaining or achieving a healthy weight. It boosts your metabolism, making it easier to manage your weight over time.
Combining exercise with a balanced diet can enhance fat loss and support muscle growth. Physical activity also reduces the risk of weight-related health issues, such as obesity and diabetes.
9. Reduces Your Risk of Chronic Diseases
Exercise strengthens the immune system and helps regulate key health markers such as blood pressure and cholesterol levels. Regular physical activity lowers the risk of many types of illnesses, including:
10. May Help Skin Health
Physical activity increases blood flow, which helps deliver more oxygen and nutrients to the skin, promoting a healthy glow. In addition, exercise improves the skin’s ability to retain moisture and may even prevent dry skin and future skin issues.
11. Creates a Healthy Heart
Exercise strengthens the heart muscle, improving its efficiency in pumping blood throughout the body. It helps lower blood pressure and reduces levels of harmful low-density lipoprotein (LDL) cholesterol while increasing beneficial high-density lipoprotein (HDL) cholesterol.
Regular physical activity also enhances circulation and reduces the risk of heart disease and stroke. By improving overall cardiovascular health, exercise contributes to a longer, healthier life.
12. Promotes a Better Sex Life
Consistent exercise can reduce the likelihood of developing erectile dysfunction (ED) in men. For individuals who already experience ED, engaging in physical activity may enhance sexual function. In women, regular exercise may also boost sexual arousal.
Additionally, exercise can strengthen pelvic floor muscles, contributing to more intense and enjoyable sexual experiences.
3 Exercises to Improve Erectile Dysfunction Symptoms
How Often Should You Work Out?
Guidelines for how often individuals should work out depend on the age and appropriate activity level for each person.
Key guidelines for children and adolescents include:
Key guidelines for older adults include:
Barre Workouts Benefits You Didn’t Know—Beyond Just Toning
What Exercises Can You Do Every Day?
Incorporating daily exercise into your routine can be both accessible and beneficial. A well-rounded fitness regimen can include various types of activities to keep things engaging and effective. Cardiovascular exercises for health and endurance may include:
Strength exercises include:
Adding flexibility and stretching routines, such as yoga or static stretches, enhances your range of motion and reduces muscle stiffness. Balance and stability activities, including single-leg stands and tai chi, improve coordination and may help prevent falls.
Summary
Regular exercise offers a wide range of benefits for both physical and mental health, from improving mood and brain function to supporting strong bones and muscles. Talk to your healthcare provider for advice on an exercise program that is right for you. No matter your age or fitness level, prioritizing exercise is a powerful step toward a healthier, more fulfilling life.
22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute on Aging.Four types of exercise can improve your health and physical ability.Medline Plus.Benefits of exercise.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: A review.Cureus.Published online January 7, 2023. doi: 10.7759/cureus.33475Medline Plus.Exercise, lifestyle, and your bones.Phillips SM, Ma JK, Rawson ES.The coming of age of resistance exercise as a primary form of exercise for health.ACSM’s Health and Fitness Journal. 2023;27(6):19-25. doi: 10.1249/FIT.0000000000000916.Huertas JR, Casuso RA, Agustín PH, Cogliati S.Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm.Oxidative Medicine and Cellular Longevity.2019;2019:1-18. doi:10.1155/2019/7058350Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: A systematic review and meta-analysis of randomized trials.Front Psychol.2022;13:907637. doi:10.3389/fpsyg.2022.907637Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review.Cureus.Published online August 16, 2023. doi:10.7759/cureus.43595National Council on Aging.How does exercise affect sleep?Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (Bdnf) through the action of the ketone body β-hydroxybutyrate.eLife.2016;5:e15092. doi:10.7554/eLife.15092Konopka LM.How exercise influences the brain: A neuroscience perspective.Croat Med J.2015;56(2):169-171. doi:10.3325/cmj.2015.56.169Lima LV, Abner TSS, Sluka KA.Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena.The Journal of Physiology. 2017;595(13):4141-4150. doi:10.1113/JP273355Anxiety & Depression Association of America.Physical activity reduces stress.De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis.Psychoneuroendocrinology.2022;143:105843. doi:10.1016/j.psyneuen.2022.105843Medline Plus.How to improve mental health.U.S. Centers for Disease Control and Prevention.Physical activity and your weight and health.U.S Department of Health and Human Services.Physical activity fundamental to preventing disease.Oizumi R, Sugimoto Y, Aibara H.The association between activity levels and skin moisturising function in adults.Dermatol Reports.2021;13(1). doi:10.4081/dr.2021.8811National Heart, Lung, and Blood Institute.Physical activity and your heart.Carcelén-Fraile M del C, Aibar-Almazán A, Martínez-Amat A, et al.Effects of physical exercise on sexual function and quality of sexual life related to menopausal symptoms in peri- and postmenopausal women: a systematic review. IJERPH.2020;17(8):2680. doi:10.3390/ijerph17082680Health.gov.Physical activity guidelines for Americans.National Institute on Aging.Four types of exercise can improve you health and physical ability.
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute on Aging.Four types of exercise can improve your health and physical ability.Medline Plus.Benefits of exercise.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: A review.Cureus.Published online January 7, 2023. doi: 10.7759/cureus.33475Medline Plus.Exercise, lifestyle, and your bones.Phillips SM, Ma JK, Rawson ES.The coming of age of resistance exercise as a primary form of exercise for health.ACSM’s Health and Fitness Journal. 2023;27(6):19-25. doi: 10.1249/FIT.0000000000000916.Huertas JR, Casuso RA, Agustín PH, Cogliati S.Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm.Oxidative Medicine and Cellular Longevity.2019;2019:1-18. doi:10.1155/2019/7058350Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: A systematic review and meta-analysis of randomized trials.Front Psychol.2022;13:907637. doi:10.3389/fpsyg.2022.907637Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review.Cureus.Published online August 16, 2023. doi:10.7759/cureus.43595National Council on Aging.How does exercise affect sleep?Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (Bdnf) through the action of the ketone body β-hydroxybutyrate.eLife.2016;5:e15092. doi:10.7554/eLife.15092Konopka LM.How exercise influences the brain: A neuroscience perspective.Croat Med J.2015;56(2):169-171. doi:10.3325/cmj.2015.56.169Lima LV, Abner TSS, Sluka KA.Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena.The Journal of Physiology. 2017;595(13):4141-4150. doi:10.1113/JP273355Anxiety & Depression Association of America.Physical activity reduces stress.De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis.Psychoneuroendocrinology.2022;143:105843. doi:10.1016/j.psyneuen.2022.105843Medline Plus.How to improve mental health.U.S. Centers for Disease Control and Prevention.Physical activity and your weight and health.U.S Department of Health and Human Services.Physical activity fundamental to preventing disease.Oizumi R, Sugimoto Y, Aibara H.The association between activity levels and skin moisturising function in adults.Dermatol Reports.2021;13(1). doi:10.4081/dr.2021.8811National Heart, Lung, and Blood Institute.Physical activity and your heart.Carcelén-Fraile M del C, Aibar-Almazán A, Martínez-Amat A, et al.Effects of physical exercise on sexual function and quality of sexual life related to menopausal symptoms in peri- and postmenopausal women: a systematic review. IJERPH.2020;17(8):2680. doi:10.3390/ijerph17082680Health.gov.Physical activity guidelines for Americans.National Institute on Aging.Four types of exercise can improve you health and physical ability.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute on Aging.Four types of exercise can improve your health and physical ability.Medline Plus.Benefits of exercise.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: A review.Cureus.Published online January 7, 2023. doi: 10.7759/cureus.33475Medline Plus.Exercise, lifestyle, and your bones.Phillips SM, Ma JK, Rawson ES.The coming of age of resistance exercise as a primary form of exercise for health.ACSM’s Health and Fitness Journal. 2023;27(6):19-25. doi: 10.1249/FIT.0000000000000916.Huertas JR, Casuso RA, Agustín PH, Cogliati S.Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm.Oxidative Medicine and Cellular Longevity.2019;2019:1-18. doi:10.1155/2019/7058350Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: A systematic review and meta-analysis of randomized trials.Front Psychol.2022;13:907637. doi:10.3389/fpsyg.2022.907637Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review.Cureus.Published online August 16, 2023. doi:10.7759/cureus.43595National Council on Aging.How does exercise affect sleep?Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (Bdnf) through the action of the ketone body β-hydroxybutyrate.eLife.2016;5:e15092. doi:10.7554/eLife.15092Konopka LM.How exercise influences the brain: A neuroscience perspective.Croat Med J.2015;56(2):169-171. doi:10.3325/cmj.2015.56.169Lima LV, Abner TSS, Sluka KA.Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena.The Journal of Physiology. 2017;595(13):4141-4150. doi:10.1113/JP273355Anxiety & Depression Association of America.Physical activity reduces stress.De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis.Psychoneuroendocrinology.2022;143:105843. doi:10.1016/j.psyneuen.2022.105843Medline Plus.How to improve mental health.U.S. Centers for Disease Control and Prevention.Physical activity and your weight and health.U.S Department of Health and Human Services.Physical activity fundamental to preventing disease.Oizumi R, Sugimoto Y, Aibara H.The association between activity levels and skin moisturising function in adults.Dermatol Reports.2021;13(1). doi:10.4081/dr.2021.8811National Heart, Lung, and Blood Institute.Physical activity and your heart.Carcelén-Fraile M del C, Aibar-Almazán A, Martínez-Amat A, et al.Effects of physical exercise on sexual function and quality of sexual life related to menopausal symptoms in peri- and postmenopausal women: a systematic review. IJERPH.2020;17(8):2680. doi:10.3390/ijerph17082680Health.gov.Physical activity guidelines for Americans.National Institute on Aging.Four types of exercise can improve you health and physical ability.
National Institute on Aging.Four types of exercise can improve your health and physical ability.
Medline Plus.Benefits of exercise.
Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: A review.Cureus.Published online January 7, 2023. doi: 10.7759/cureus.33475
Medline Plus.Exercise, lifestyle, and your bones.
Phillips SM, Ma JK, Rawson ES.The coming of age of resistance exercise as a primary form of exercise for health.ACSM’s Health and Fitness Journal. 2023;27(6):19-25. doi: 10.1249/FIT.0000000000000916.
Huertas JR, Casuso RA, Agustín PH, Cogliati S.Stay fit, stay young: mitochondria in movement: the role of exercise in the new mitochondrial paradigm.Oxidative Medicine and Cellular Longevity.2019;2019:1-18. doi:10.1155/2019/7058350
Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: A systematic review and meta-analysis of randomized trials.Front Psychol.2022;13:907637. doi:10.3389/fpsyg.2022.907637
Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review.Cureus.Published online August 16, 2023. doi:10.7759/cureus.43595
National Council on Aging.How does exercise affect sleep?
Sleiman SF, Henry J, Al-Haddad R, et al.Exercise promotes the expression of brain derived neurotrophic factor (Bdnf) through the action of the ketone body β-hydroxybutyrate.eLife.2016;5:e15092. doi:10.7554/eLife.15092
Konopka LM.How exercise influences the brain: A neuroscience perspective.Croat Med J.2015;56(2):169-171. doi:10.3325/cmj.2015.56.169
Lima LV, Abner TSS, Sluka KA.Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena.The Journal of Physiology. 2017;595(13):4141-4150. doi:10.1113/JP273355
Anxiety & Depression Association of America.Physical activity reduces stress.
De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC.The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis.Psychoneuroendocrinology.2022;143:105843. doi:10.1016/j.psyneuen.2022.105843
Medline Plus.How to improve mental health.
U.S. Centers for Disease Control and Prevention.Physical activity and your weight and health.
U.S Department of Health and Human Services.Physical activity fundamental to preventing disease.
Oizumi R, Sugimoto Y, Aibara H.The association between activity levels and skin moisturising function in adults.Dermatol Reports.2021;13(1). doi:10.4081/dr.2021.8811
National Heart, Lung, and Blood Institute.Physical activity and your heart.
Carcelén-Fraile M del C, Aibar-Almazán A, Martínez-Amat A, et al.Effects of physical exercise on sexual function and quality of sexual life related to menopausal symptoms in peri- and postmenopausal women: a systematic review. IJERPH.2020;17(8):2680. doi:10.3390/ijerph17082680
Health.gov.Physical activity guidelines for Americans.
National Institute on Aging.Four types of exercise can improve you health and physical ability.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
