Fitness
Benefits of regular exercise: How working out can impact your life
We’ve all heard it time and time again from friends, family, medical professionals and lifestyle influencers — regular exercise is crucial for overall well-being. And yet, according to the Centers for Disease Control and Prevention, fewer than 50% of adults meet the weekly guidelines for aerobic physical activity, and that number drops to less than 25% when guidelines for muscle-building exercise are added to the equation. The reality is, between the time commitment and routine change of adding exercise to your schedule, it can feel like a serious chore.
Exercise is more than a task, though — it’s a powerful tool to enhance your body and mind. Experts across different fields agree that regular exercise offers undeniable benefits, from strengthening your heart and bones to reducing the risk of chronic diseases and boosting mental well-being and energy levels.
What is exercise?
To be clear, exercise and general physical activity are two separate things. Both are important to health, but planning and following a true fitness program is crucial if you want to reap the full benefits of exercise. So what’s the difference between exercise and activity? Rather than the casual steps to and from your car in the parking lot, exercise is structured, repetitive movement focused on improving at least one specific component of physical fitness: body composition, flexibility, muscular strength, muscular endurance or cardiorespiratory endurance.
Exercise comes in many forms and formats, and it can be tailored to suit your goals and needs. Whether you run, practice yoga, lift weights, dance or cycle, movement options are endless and when they’re pursued in a structured, repetitive way, they all can qualify as exercise.
The 10 top benefits of regular exercise
Improved cardiovascular health
Let’s get to the heart of it: Exercise is good for your heart. A 2024 study found that participants who met physical activity recommendations (accumulating at least 150 minutes a week of moderate-intensity cardiovascular exercise or 75-minutes a week of vigorous-intensity cardio) had a 23% lower risk of developing cardiovascular disease than those who didn’t meet these standards.
“Regular exercise can improve cardiovascular fitness by strengthening the heart muscle, increasing blood circulation and lowering blood pressure. This leads to a reduced risk of heart disease and improved overall cardiovascular health,” explains Nicholas Marion, CPT and PhD candidate in exercise and sport science working at Fit Athletic East Village in Southern California.
Furthermore, research also shows that regular exercise improves cholesterol levels, a factor linked to cardiovascular health.
Stronger bones
As you age, bone density becomes increasingly important in preventing conditions like osteoporosis. Weight-bearing exercises like walking, running or strength training can stimulate bone-forming cells by placing positive stress on your bones.
“Proper exercise can put beneficial stress on the bones, which triggers the body to build more bone tissue to adapt to the increased load. Ultimately, this can stimulate the release of hormones like growth hormone and testosterone, which play a role in bone formation and maintenance. This helps the bones become stronger and more resilient,” says Josh Holland, NASM-CPT and Vivobarefoot coach.
Exercise also helps mitigate bone breakdown. “Regular moderate exercise can lower cortisol levels, a hormone that breaks down bone tissue. This combined effect of increased bone formation and reduced bone breakdown helps maintain and improve bone health,” say Dr. Yousef Elyaman, MD and medical director at Humann in Austin, Texas.
Improved mental health
Beyond boosting physical fitness, regular physical activity positively impacts mood and mental well-being.
“Regular exercise has been extensively studied, and the consensus is always very similar: It boosts mood and helps alleviate anxiety, depression and stress. Physiologically, exercise increases endorphins, which are feel-good neurotransmitters that also can improve sleep quality and reduce the stress hormone cortisol. It also can help relieve somatic symptoms like stomach aches or headaches through increased blood flow,” say Rachel Goldberg, personal trainer and licensed psychotherapist.
Exercise can also improve body image, boost self-confidence and increase a sense of community through group fitness.
Increased energy
It seems counterintuitive that working out could boost your energy given all the sweat and energy you have to expend to do it, but hear us out!
When you exercise, you improve circulation, delivering more oxygen and nutrients to your tissues while simultaneously removing damaged mitochondria, which are responsible for creating the body’s source of energy. As your tissues function more efficiently with fresh oxygen and nutrients and less waste, you’ll feel an energy boost.
Plus, exercise can improve sleep quality, so you feel more rested too. “Exercise also helps with regular sleep patterns, which in turn increases with energy levels throughout the day,” notes Becky LaChance, RN, BSN, CPT.
Better sleep
Speaking of better sleep quality, regular physical activity helps you fall asleep faster and sleep deeper. According to arecent review study, the increase in body temperature that takes place during exercise may improve sleep quality by facilitating a subsequent drop in temperature as you rest post-workout. And when your body temperature drops, it’s easier to fall asleep and stay asleep.
Since aerobic exercise causes the body to release endorphins, try to exercise two hours before bed to give the brain time to wind down after the surge.
Better skin
Exercise could result in healthier skin. “Exercise increases blood flow, which helps deliver oxygen and nutrients to the skin cells, promoting a healthy, glowing complexion,” explains Dr. Hannah Kopelman, a dermatologist practicing in New York.
“Regular physical activity can reduce stress levels, which in turn can help manage conditions like acne, eczema and psoriasis that are often exacerbated by stress. I often tell my patients that sweating during exercise helps flush out toxins from the skin, potentially reducing the risk of clogged pores and breakouts,” continues Kopelman.
To reap these benefits, take proper precautions. “Stay hydrated while exercising — it will keep you and your skin from getting dehydrated. Also remember to protect your skin from the elements when you exercise outdoors. Protecting your skin from ultraviolet light is important year-round, rain or shine, summer or winter,” says Dr. Susan Massick, a dermatologist practicing in Ohio.
Improved brain function
When you exercise, you increase the oxygen supply to your brain, stimulating hormone production that encourages brain cell growth. This growth can help you think, learn and remember things better.
“Exercise significantly improves brain function, largely due to a substance called brain-derived neurotrophic factor (BDNF). BDNF is like Miracle-Gro for the brain, helping to sustain and even grow new brain cells. Regular physical activity is one of the most powerful stimulators of BDNF, enhancing cognitive functions such as memory, learning and problem-solving. Additionally, exercise increases blood flow to the brain, delivering more oxygen and nutrients, which further supports brain health. By boosting BDNF levels and improving overall brain function, exercise keeps your mind sharp and resilient,” explains Elyaman.
Improved immunity
According to a 2021 study published in the journal Sports Medicine, when you exercise, immune cells more efficiently circulate throughout your body, strengthening your immune response against viruses. Not only can this help prevent you from getting sick, but there’s also evidence that it could strengthen the potency of vaccination.
Regular exercise has also been linked to lower chronic inflammation, a risk factor in various illnesses.
Weight management
One of exercise’s most-known benefits is weight management. Here’s how it works.
Exercise increases your metabolic rate and muscle mass. Muscle burns more calories at rest than other tissues. While the amount is minimal on a day-to-day basis, the cumulative effects of a more active metabolism and the additional calories burned during bouts of exercise can add up. Plus, after every workout, your metabolism remains revved at a higher rate as your muscles work to repair and recover from the stress you placed on them. The combined effect of these three factors can lead to weight loss, provided you’re not overcompensating by taking in additional calories.
The benefits of proper weight management go beyond the scale (and the mirror) — maintaining a healthy weight can help prevent chronic conditions like type 2 diabetes and heart disease.
How to add exercise to your schedule
The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity, such as brisk walking or swimming, or 75 minutes of vigorous-intensity aerobic activity, like running or jumping rope, each week. That breaks down to between 15-30 minutes of exercise, five days a week, depending on your intensity level.
They also advise doing muscle-strengthening activities (like weight lifting or body-weight training) twice weekly and to include mobility and flexibility exercises as part of a well-rounded fitness regimen.
As with all broad health statements, 150 minutes is not a one-size-fits-all recommendation. Check with a health care professional if you are new to exercise, have chronic conditions or are injured.
Similarly, just because your friend or spouse loves a particular exercise or activity, that doesn’t mean it’s the right choice for you. It’s crucial to select activities that you can commit to, and that fit conveniently into your lifestyle.
“Mixing activities is also always a good idea to prevent boredom and to continue to challenge the body and mind differently. Group activities like fitness classes are ideal for someone who likes camaraderie and accountability. High-intensity exercise can increase the feel-good neurotransmitters, while slower and more mindful exercises, like yoga or qigong, can promote introspection and enhance feelings of self-efficacy,” says Goldberg.
FAQs
Should I really exercise every day?
Balance is key. LaChance explains that daily physical activity is beneficial, but balancing intensity and rest is essential to avoid burnout and injury. She adds, “It’s extremely important to incorporate active rest and recovery into your routine. Active rest days include lighter activities like walking, yoga or stretching, which can be really beneficial to help with overall muscle soreness and recovery.” She also emphasizes that it’s critical to listen to your body. She advises, “If you’re feeling overly tired and fatigued or experiencing persistent muscle soreness, it might be a sign to take a rest day.”
“Start small and build up gradually! If you’re working out one to two days a week, begin there and add more as you become consistent,” advises LaChance.
How long does it take to start seeing results from exercise?
The “feel-good” mental health benefits of regular exercise may appear immediately, but long-term mental and physical health benefits can take several weeks.
“Generally, noticeable changes, including increased strength, endurance and muscle tone, can be seen in a few weeks to a few months,” said Marion.
“Physical results really vary based on things like consistency, workout intensity and nutrition. Remember, health and fitness is a journey, so changes don’t happen overnight,” notes LaChance.
How does exercise change your body?
The evidence is clear: Exercise transforms your body. Exercise builds muscle, helps manage weight and improves mental well-being. These changes occur over time and depend on exercise intensity and other lifestyle factors.
Meet our experts
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Nicholas Marion, CPT at Fit Athletic East Village, San Diego, Calif.
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Josh Holland, NASM-CPT, a Vivobarefoot coach and co-author of The Awareness Shift: Unearth the Five Pillars of Optimal Health and Wellness, New York
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Dr. Yousef Elyaman, MD, Medical Director at Humann, Austin, Texas
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Rachel Goldberg, Licensed psychotherapist and personal trainer, Rachel Goldberg Therapy, Studio City, Calif.
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Becky LaChance, RN, BSN, CPT, Online fitness and nutrition coach, Hermosa Beach, Calif.
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Dr. Hannah Kopelman, Dual-trained dermatologist, Kopelman Aesthetic Surgery, New York
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Dr. Susan Massick, Dermatologist and Clinical Associate Professor of Dermatology at the Ohio State University Wexler Medical Center, Ohio
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Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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