Health and Fitness


Health benefits of regular exercise, why exercise is important



Have you ever looked at your super fit friend and felt a little bad about yourself? Or maybe that model on Instagram, who keeps popping up in your feed. That ought to fill you with some self-hate. I’ve been there. And let’s face it, I’m still there. But what I have realized is the importance of exercise, of getting off your butt and moving your body.

The human body is designed to work, not to sit in bed all day and binge on tv shows! Have you noticed that the more you work, the more you can work? Our bodies are compliant, like that. They’re meant to be used! All those muscles and joints, all need to be put to work.

I know, it’s hard. Especially for people who are naturally on the thinner side of the spectrum, there isn’t much motivation to get up and move your body. But that’s where I come in. Here are 14 benefits of regular exercise that you must know to push yourself to work towards a better body.

What we need to realize is that weight loss is not the only good effect that exercise has on our bodies. 

Benefits of Regular Exercise


Benefits of Regular Exercise
© runners

1. Reduce body fat: This is no secret. Exercise helps in reducing the net caloric intake of your body. It forces the body to metabolize fat and thus become thinner. Full-body cardio exercises are apt for this benefit.

2. Maintain weight(lose/gain): Weight maintenance is also a benefit of regular exercise. It’s not just losing weight. Here’s what people think. You can put on weight by gaining muscle mass too. Exercise can help in building muscles and therefore putting on some weight. Healthy weight.

3. Strengthen bone and muscle: Exercising also helps in strengthening the core structures of our body. We now know that exercise will help build your muscles. The more you work a muscle, the more it grows. But what most of us do not know is that exercising is great for strengthening the bones as well. Regular exercise is done for a long time inevitably shields your body from bone disorders like osteoporosis.

4. Increases lifespan: Exercising promotes overall health. A healthy human will live a longer, happier life. Studies have shown that longevity of life has been directly proportional to the diet and exercise habits of the individual. Now, I’m not saying you got to be an athlete! But, regulated workouts, suited to your body, are a must to be done regularly.

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5. Dealing with chronic pain: Exercise helps in dealing with chronic pain. Heard of physiotherapy? It works on the same principle. Along with modern medicine, physiotherapy is essential for the rehabilitation of broken bones or painful joints. The more you strengthen the muscles around a bone, the more you can relieve yourself of bodily pains.

6. Immunity building: Exercise is crucial for a good immune system. Even an hour-long walk a day will cut it. All you have to do is push yourself to get it!

7. Strengthens the heart and reduces the risk of diabetes: Exercising, especially the cardio workouts, is great for strengthening your heart. It also helps reduce your risk of diabetes. A healthy body doesn’t invite diseases!

8. Clears arteries: Since exercise forces your body to metabolize fat, it reduces your cholesterol levels and therefore, clears your arteries. This is also a way in which it protects your heart. This does not mean that only if you’re consuming a diet rich in fats, do you need to exercise. Your arteries might be clogged irrespective. There could be factors other than diet at play like your genetics for example. Exercise is a must.

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9. Boosts mood: So, the reason why most of us are unable to start exercising is that we don’t experience these benefits first hand. Even if we do, restarting is another ball game altogether, because let’s face it, it’s not easy to get back into shape! But exercising is a proven way to treat depression and many other mental disorders. You will not only feel happy, you will look happy, your body changes. Overall, it’s a good mood booster!

10. Improves memory: exercising improves your overall health. It promotes blood flow to all parts of your body, even your brain. When your body is working out regularly and with a happier mood, your focus improves, you can remember things better, clearer. Overall, you feel younger!

11. Improves mobility: As I said, our body is made to move. The more you try to move it, the more it wants to move. Our body is very compliant. If you have knee or elbow problems, you might not be able to treat them with exercise. But incorporating exercise into your daily routine can for sure prevent such mobility restricting disorders like the stiffness of joints.

13. Lowers blood pressure: Exercising helps lower your blood pressure. This is partly because you lose a lot of sodium when you sweat. And also a lot of water. That doesn’t mean you shouldn’t hydrate. If you exercise regularly, your water intake should increase by at least 30-40%.


14. Reduces cancer risk: Just like all other diseases, cancer too can be prevented with exercise. Again, I talk about a regulated, controlled, regular exercise that is suited to your body.

Other than the above-mentioned benefits, there are a lot more like improved self-confidence, your clothes fit better, dealing with stress and anxiety becomes easier, and many more.

How to Choose the Best Regular Exercise

Now, a lot of us struggle with choosing the right type of exercise. Starting is the hardest part!

What you need to keep in mind while searching for the right exercise for you is your age, your level of fitness, what type of exercise do you enjoy, and how much time you are willing to devote to this.

I’ve listed a few of my favorite types of workouts and specified who they’d be ideal for. Hope this helps you get a head start!

1. Boxing

© Men’s Health

Not only is this a great exercise, but it’s also a great way to let your stress out. Haven’t you ever felt so mad that you wanted to just punch something? Well, you get to that here. Boxing is a great way to let yourself unwind, so to say.

It also builds stamina and incredible upper body strength. Agreed, that fighting in boxing matches or just someone on the road might work counterproductive to our goal of a ‘healthy mind and body’ but there’s no harm in learning a new skill and having the confidence of strutting down that shady road!

  • Age: Below 50
  • Level of fitness: Intermediate
  • Type: Fitness enthusiast/aggressive
  • Time: 8-10 hours/week

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This stands for High-Intensity Interval Training. This is where you tire yourself out completely, then take a tiny breath to catch your breath and proceed to do the same thing again. Let’s say you’re cycling on the stationary cycle.


Turn the level of difficulty to two levels higher than what you’re comfortable with, and just go all out like a little kid running in the park. Do this till exhaustion and then slow down. Take the level down and just cycle slowly till you catch your breath. Then you continue again. This is a fun way to challenge yourself and push your body to do more. 

  • Age: Young adults
  • Level of fitness: Any
  • Type: Someone who likes to challenge their body
  • Time: Any 

3. Yoga

© Verywell Fit

Yoga is a serene and I’d say an easy way to get your body into exercising regularly. It is a combination of flexibility and strength and that’s what makes it so unique and wonderful. The best time would be to do this first thing in the morning.

It’s great for beginners. You can start with just 10 minutes a day and you can spend as much as 2 hours. And trust me, when you start doing it, you will want to spend hours on your practice. All you need is a fitness mat.

  • Age: Any
  • Level of fitness: Any
  • Type: Someone who likes calm ways of moving your body
  • Time: 5-6 hours/week

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4. Walking

© The Australia

Walking is a great way for older adults to nudge their metabolism into working out. It’s easy. You can even socialize using this. Just gather around your friends or neighbors and walk around in the morning or early evening hours. I’ve seen so many men and women in my colony just walking with each other, catching up on gossip and exercise. It’s fun too! 

  • Age: Any, especially older individuals
  • Level of fitness: Beginner
  • Type: Easy exercise
  • Time: 30-60 minutes/day

5. Jogging

© Verywell Fit

Jogging is an exercise like walking. You can do this with your friends, in open spaces, while enjoying nature. But I’d limit the jogging age group till maybe 50. After 50, if you aren’t an active person, it could be risky for your heart to suddenly take up jogging or sprinting. For the rest of us, pick up your young bodies, grab a pair of shoes (and a mask) and step outside into the outdoors for a beautiful jog in nature.

  • Age: Young
  • Level of fitness: Any
  • Type: Chill, easy
  • Time: 30-60 minutes/day

6. Cycling

© The Guardian

This is a great way to work up your stamina, to get in your cardio amount for the day, to work out your legs, and if using a bike, to get around and enjoy nature. Cycling can be done alone or with a company. It feels good. You will feel like a kid again!

  • Age: Young, the older population might strain your knees.
  • Level of fitness: Beginner
  • Type: Outdoor, fun
  • Time: 20-50 minutes/day

7. Zumba/Aerobics

© Verywell Fit

This is ideal for all those dancers who love moving their bodies to music. It’s fun, it’s sexy, it burns a tonne of calories and you end up feeling great and looking even better! So, turn on the music and get down to some Zumba! You can join a class or just follow along on youtube!

  • Age: Young
  • Level of fitness: Intermediate
  • Type: Dance lovers
  • Time: 5-7 hours/week

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8. Skipping

© Times Now

Skipping is a fun, full-body exercise that is great for your heart. All you need is a skipping rope and some space and you’re good to go. You can play your favorite music along. It is a great way to work up a sweat. It burns a lot of calories for the amount of time you spend on it.

  • Age: Young
  • Level of fitness: Beginners
  • Type: Any
  • Time: 20-40 minutes/ day

10. Weight training


Weight training
© Well+Good

This is a great way to build your body muscles and tone your body, especially if your focus is body aesthetics. That means this the way to get that great looking selfie up on Instagram. This is fun, you can go to the gym with friends and get ripped while listening to your favorite tunes. 

  • Age: Young
  • Level of fitness: Intermediate, advanced
  • Type: Determined, body aesthetics
  • Time: 10-12 hours/week.


Now that you know why you need to work out and now that I have helped you select the ideal and preferred workout for you, what are you waiting for? Get off your bed or chair, and move that body!

We hope this article helped you to know about Health benefits of regular exercise, why exercise is important You may also want to see our guide on What Too Much Sodium Do To Your Body, Salt Side Effects, and How To Maintain Hygiene In Intimate Area.

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