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

• Nicholas Marion, CPT at Fit Athletic East Village, San Diego, Calif.

• 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

• Dr. Yousef Elyaman, MD, Medical Director at Humann, Austin, Texas

• Rachel Goldberg, Licensed psychotherapist and personal trainer, Rachel Goldberg Therapy, Studio City, Calif.

• Becky LaChance, RN, BSN, CPT, Online fitness and nutrition coach, Hermosa Beach, Calif.

• Dr. Hannah Kopelman, Dual-trained dermatologist, Kopelman Aesthetic Surgery, New York

• Dr. Susan Massick, Dermatologist and Clinical Associate Professor of Dermatology at the Ohio State University Wexler Medical Center, Ohio

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