1. A Natural Energy Boost - Following a regular exercise regimen has been shown to increase energy levels and reduce fatigue even better than stimulant medications. This beneficial effect was shown to occur even in those with chronic fatigue due to clinical conditions. (WebMD)
2. Improved Endurance - In addition to boosting your energy levels, exercise also increases your endurance, or your body’s ability to sustain physical activity for an extended period of time without getting tired. On a cardiovascular level, improved endurance means an improvement in your heart and lungs’ ability to provide oxygen to the rest of your body. Muscular endurance allows your muscles to perform work without fatiguing. This comes in handy particularly if your career or lifestyle requires repetitive physical work. (Healthline)
3. More Stamina - Regular exercise also improves how energetic you feel when performing an activity for a long period of time. While better endurance means your body is physically able to sustain an activity, better stamina means that you can endure the activity with an increased level of peppiness and energy. (Healthline)
4. Stronger Muscles - Regular weight-bearing exercise places stress on the muscles, forcing them to grow through a combination of the muscle cells getting larger and the activation of the neural connection between your muscles and nerves. (Scientific American) Consistent exercise is a guaranteed way to improve your overall muscular strength, making it easier to perform everyday tasks while also fortifying yourself against injury.
5. Stronger Bones - Bones, like muscles, are living tissue that also respond to the good stress of exercise. Working out regularly can help to build up bone density which becomes increasingly more crucial as we grow older. Inactivity is a critical risk factor for conditions such as osteoporosis, which leave older individuals vulnerable to breaks and fractures. (American Academy of Orthopedic Surgeons)
6. Breathe Better - Engaging in physical activity strengthens your lung and heart muscles while also improving your body’s ability to carry oxygen through the blood stream. It can also help strengthen the diaphragm, intercostal muscles, and muscles in the neck that are involved in the breathing process. (The Lung Association)
7. A Good Night’s Sleep -Exercise has been proven to improve quality of sleep while also helping you to fall asleep more quickly. If you have trouble falling asleep at night, regularly incorporating at least 30 minutes of moderate intensity exercise may help to decrease your insomnia. (Johns Hopkins Medicine)
8. Clearer Thinking - Exercise has been found to improve memory and thinking skills in a number of ways. It promotes the growth of new blood vessels in the brain while also increasing the volume of parts of the brain that directly control thinking and memory. Reduced stress and anxiety along with improved sleep from exercise can also help with cognitive function. (Harvard)
9. Reduced Risk of Cardiovascular Disease -  Individuals who are active or fit have a lower risk of developing heart disease, and if they do, it happens later in life and with decreased severity. This is because regular exercise has a beneficial effect on all cardiovascular risk factors including reducing excess weight, reducing high blood pressure, reducing high cholesterol and reducing insulin resistance. (American Heart Association)
10. Prevent or Manage Type 2 Diabetes - When you exercise, insulin sensitivity increases, allowing your muscles to more efficiently use excess glucose in your blood stream. Over time, this can help to prevent the development of type 2 diabetes or better manage diabetes if you already have it. (American Diabetes Association)
11. Prevent or Manage Cancer - Studies have found evidence of a link between higher levels of physical activity and a lower risk of bladder cancer, breast cancer, colon cancer, endometrial cancer, esophageal cancer, renal cell kidney cancer and stomach cancer. This is because exercise has a wide range of beneficial effects on the body such as reduced inflammation, improved hormone balance, improved immune function, and many other factors that can help prevent or manage disease. (American Cancer Association)
12. A Natural Painkiller - Exercise-induced hypoalgesia, also known as “runner’s high” has been shown to significantly decrease pain due to the release of endorphins, those “feel good” brain chemicals that help to promote a sense of well-being. For chronic pain conditions, moderate intensity cardiovascular exercise and strength training exercises have both been shown to be particularly beneficial for increasing the body’s resilience to pain. (Practical Pain Management)
13. Improved Mood - The more physically active you are, the lower your likelihood of becoming depressed. (Harvard) Getting exercise is an effective mood booster even in cases of long-term depression. Research has also found that regular exercise can help with anxiety by helping to regulate the fight-or-flight response. (American Psychological Association)
14. Less PMS - Pain-reducing endorphins also come in handy during that time of the month. Aerobic exercise - the kind of exercise that gets your heart pumping - has been shown to reduce symptoms of depression and fatigue related to PMS. Yoga can help to reduce cramps and bloating while also reducing stress. (WebMD)
15. Better Sex - Increased muscular strength, less fatigue, increased stamina, reduced stress, and a better mood are all ingredients for a better sex life, regardless of gender. (WebMD) Increased blood circulation can help reduce the risk of erectile dysfunction while strong pelvic muscles also make for more and better orgasmic experiences. (Healthline)
16. Stronger Immune System - Regular, moderate intensity exercise promotes the stimulation of a number of biological mechanisms that are linked to an improved immune system. These include anti-inflammatory and antioxidant effects. Maintaining a consistent exercise habit into our older years can also help to slow down the natural reduction in immunity that occurs with age. (Journal of Sport and Health Science)

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