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The benefits of regular exercise

No matter how old you are, staying physically active is important. Vigorous exercise will leave you healthier, stronger, and fitter! Keep in mind that it’s not just your waistline that needs attention too. Exercise is an integral part of healthy living!

It's never too late to start. 

Exercising is more than just losing weight! Regular exercise may seem daunting to perform and commit to especially if you’re no athlete, but knowing the benefits might just motivate you to get a sweat going.

To help you get moving, we’ve listed down the several ways that regular exercise can change your health for the better.

Strengthens muscles and bones

The American Academy of Orthopaedic Surgeons (AAOS) says that performing weight-bearing and strength-training exercises is effective in building bone strength and stamina. 

Weight-bearing exercises, by definition, allow the human body to work against gravity in order to build strength. Examples of weight-bearing exercises include the following:

  1. Jogging or running
  2. Jumping rope
  3. Sports such as tennis, basketball, and badminton

Meanwhile, strength-training exercises are performed with resistance or added weights (e.g. weight machines, free weights) in order to help build muscle mass and bone strength over time. Examples of strength-training exercises include the following:

  1. Squats
  2. Planks
  3. Push-ups

Boosts immunity

Regular exercise is said to improve blood circulation and support immune cells’ functions. Improved blood flow allows white blood cells to reach certain parts of the body faster, especially in places where foreign substances are intruding. Evidence suggests that modern-intensity exercise is linked to reduced incidence of upper respiratory tract infections such as the common cold.

Increases energy levels

Now that the work-from-home setup is widely practiced in the corporate world, it has become easy to run out of energy after hours of working or attending day-long meetings.

According to Everyday Health, regular exercise may boost levels of endorphins in our bodies. Endorphins are neurotransmitters (brain chemicals) that act as pain and stress relievers; they also provide our bodies with bursts of energy that keep ups moving. These bursts of energy are also known as the “runner’s high.”

Helps shape a better (and healthier!) state of mind

Practicing regular exercise increases not only the levels of endorphins in our bodies, but serotonin and dopamine as well. Both are neurotransmitters that play vital roles in boosting your mood and allowing you to feel well generally. Upon exercising regularly, then, your mind is trained to cope with stressors or factors that induce anxiety—allowing you to consistently handle stressful situations in a rational manner.

Improves relaxation and sleep

Regular exercise has shown the potential to improve individuals’ sleep quality and ability to relax. Johns Hopkins Medicine explains that according to recent research, insomnia patients have reported a decrease in sleep complaints and other problems after exercising.

Aids in weight management or control

According to Healthline, exercising can stimulate the body’s metabolism—in other words, the ability to burn calories on a regular basis (e.g. daily). With this, it can help individuals avoid unwanted or unexpected weight gain and build lean body mass in the process.

Enhances quality of life

The Harvard Medical School reports that regular exercise can help individuals reduce health risks, such as cardiovascular disease and type 2 diabetes. Specifically, regular exercise safeguards heart health by reducing harmful cholesterol levels as well as lower blood pressure in the body. On the other hand, exercising can aid in decreasing levels of blood sugar and encourage the body to overcome resistance to insulin.


Ensure that regular exercise is accompanied by a healthy diet and lifestyle as well. Consult with a medical professional if you have pre-existing or chronic conditions.

References: Click here

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