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¨Exercise plays a vital role in building and maintaining strong muscles and bones¨

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Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer ( 1).

Here are the top 10 ways regular exercise benefits your body and brain.

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress ( 2).

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression ( 1).

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain ( 1).

Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears ( 1).

Interestingly, it doesn't matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression ( 3).

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood ( 4).

Summary: Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

Some studies have shown that inactivity is a major factor in weight gain and obesity ( 5, 6).

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.

While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight ( 5, 6, 7, 8).

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off ( 6, 8, 9, 10, 11).

Summary: Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

Exercise plays a vital role in building and maintaining strong muscles and bones.

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown ( 12, 13).

As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age ( 14).

Also, exercise helps build bone density when you're younger, in addition to helping prevent osteoporosis later in life ( 15).

Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling ( 16).

Summary: Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions ( 17, 18).

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue ( 19).

Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses ( 20, 21).

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all ( 20).

Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis ( 21).

Summary: Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.

Lack of regular physical activity is a primary cause of chronic disease ( 22).

Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels ( 23, 24, 25, 26).

In contrast, a lack of regular exercise - even in the short term - can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death ( 23).

Summary: Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging ( 31).

Summary: Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.

It can also stimulate the production of hormones that can enhance the growth of brain cells.

Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases ( 32).

Regular physical activity is especially important in older adults since aging - combined with oxidative stress and inflammation - promotes changes in brain structure and function ( 33, 34).

Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer's disease and schizophrenia ( 36).

Summary: Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep ( 38).

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep ( 39).

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality ( 40).

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day ( 41).

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality ( 44).

Summary: Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

Chronic pain can be debilitating, but exercise can actually help reduce it ( 45).

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain ( 45).

A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life ( 45).

Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few ( 46).

Additionally, physical activity can also raise pain tolerance and decrease pain perception ( 47, 48).

Summary: Exercise has favorable effects on the pain that's associated with various conditions. It can also increase pain tolerance.

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life ( 49, 51).

Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity ( 50, 52).

A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles ( 53).

Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores ( 50).

One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% ( 54).

Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction ( 55).

What's more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks ( 56).

Summary: Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.

Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways ( 57).

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Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally.

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¨If you have a chronic condition, regular exercise can help you manage your symptoms and improve your health¨

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Exercise and chronic disease: Get the facts

If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Understand the basics about exercise and chronic disease.
By Mayo Clinic Staff
If you have a chronic disease - such as heart disease, diabetes, asthma, or back or joint pain - exercise can have important health benefits. However, it's important to talk to your doctor before starting an exercise routine. He or she might have advice on what exercises are safe and any precautions you might need to take while exercising.

Find out what you need to know about exercise and chronic disease.

How can exercise improve a chronic condition?

If you have a chronic condition, regular exercise can help you manage symptoms and improve your health.

Aerobic exercise can help improve your heart health and endurance and aid in weight loss. High-intensity interval training is generally safe and effective for most people and can take less time. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even activities such as walking at higher intensities count.

Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, and provide stability to joints.

Flexibility exercises may help you to have optimal range of motion about your joints, so they can function best, and stability exercises may help reduce the risk of falls.

For example:

Heart disease. Regular exercise can help improve your heart health. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits.

For people with high blood pressure, exercise can lower your risk of dying of heart disease and lower the risk of heart disease progressing.

Diabetes. Regular exercise can help insulin more effectively lower your blood sugar level. Physical activity can also help you control your weight and boost your energy. If you have type 2 diabetes, exercise can lower your risk of dying of heart disease.

Asthma. Often, exercise can help control the frequency and severity of asthma attacks.

Back pain. Regular low-impact aerobic activities can increase strength and endurance in your back and improve muscle function. Abdominal and back muscle exercises (core-strengthening exercises) may help reduce symptoms by strengthening the muscles around your spine.

Arthritis. Exercise can reduce pain, help maintain muscle strength in affected joints and reduce joint stiffness. It can also improve physical function and quality of life for people who have arthritis.

Cancer. Exercise can improve the quality of life for people who've had cancer, and it can also improve their fitness. Exercise can also lower the risk of dying from breast, colorectal and prostate cancer.

Dementia. Exercise can improve cognition in people with dementia, and people who are active on a regular basis are at less risk of dementia and cognitive impairment.

What exercises are safe?

Your doctor might recommend specific exercises to reduce pain or build strength. Depending on your condition, you might also need to avoid certain exercises altogether or during flare-ups. In some cases, you might need to consult a physical or occupational therapist before starting to exercise.

If you have low back pain, for example, you might choose low-impact aerobic activities, such as walking and swimming. These types of activities won't strain or jolt your back.

If you have exercise-induced asthma, be sure to keep an inhaler handy while you exercise.

If you have arthritis, the exercises that are best for you will depend on the type of arthritis and which joints are involved. Work with your doctor or a physical therapist to create an exercise plan that will give you the most benefit with the least aggravation on your joints.

How often, how much and at what intensity can I safely exercise?

Before starting an exercise routine, it's important to talk to your doctor about how long your exercise sessions can be and what level of intensity is safe for you.

In general, try to accumulate about 30 minutes of physical activity a day at least five days a week. For example, try walking briskly for about 30 minutes most days of the week. You can even break physical activity up into short chunks of time spread out through the day. Any activity is better than none at all.

If you're not able to do this much activity, do as much as you can. Even an hour a week of physical activity can have health benefits. Start with moving more and sitting less, and work your way up to moving more each day.

If you haven't been active for a while, start slowly and build up gradually. Ask your doctor what kind of exercise goals you can safely set for yourself as you progress.

Do I need to take special steps before getting started?

Depending on your condition, your doctor might recommend certain precautions before exercising.

If you have diabetes, for example, keep in mind that physical activity lowers blood sugar. Check your blood sugar level before any activity. If you take insulin or diabetes medications that lower blood sugar, you might need to eat a snack before exercising to help prevent low blood sugar.

If you have arthritis, consider taking a warm shower before you exercise. Heat can relax your joints and muscles and relieve any pain you might have before you begin. Also, be sure to choose shoes that provide shock absorption and stability during exercise.

What kind of discomfort can I expect?

Talk to your doctor about what kind of discomfort you might expect during or after exercise, as well as any tips for minimizing your pain. Find out what type or degree of pain might be normal and what might be a sign of something more serious.

If you have heart disease, for example, signs or symptoms that you should stop exercising include dizziness, unusual shortness of breath, chest pain or an irregular heartbeat.

What else do I need to know?

Starting a regular exercise routine can be tough.

To help you stick with your routine, consider exercising with a friend. You might also ask your doctor to recommend an exercise program for people who have your condition, perhaps through a local hospital, clinic or health club.

To stay motivated, choose activities that are fun, set realistic goals and celebrate your progress.

Share any concerns you might have about your exercise program - from getting started to keeping it up - with your doctor.

Show references

See more In-depth

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What you need to know about exercise and chronic disease

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If you have a chronic condition, you might have questions about exercising. How often can you exercise? Which exercises are safe? Understand the basics about exercise and chronic disease. By Mayo Clinic Staff If you have a chronic disease - such as heart disease, diabetes, asthma, or back or joint pain - exercise can have important health benefits.

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"It can bolster a flagging sense of self-worth and make a teenager feel strong and health-conscious,-------, Physical activity has a profoundly positive effect on both self-esteem and confidence."

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According to the experts, there are many social benefits of physical activity for teens. Everyone knows the health benefits, such as weight control, lowered blood pressure and improved cardiovascular health, and because of that, the social benefits tend to take a back seat.

The Social Benefits of Physical Activity for Teens

When it comes to keeping fit, some teens want to know what's in it for them. While many teenagers will exercise for the physical value, not all teenagers enjoy sports or working out. These teenagers might appreciate knowing they can reap other advantages from exercise, especially those which will help them socially.

Related Articles

Exercise Improves Self-Image

Even if their friends and family think they look fine, teens often have a very poor self-image. Physical activity helps with more than just weight control, clothes size and muscle tone. As the authors at Helpguide.org suggest, when exercise becomes a way of life, it can bolster a flagging sense of self-worth and make a teenager feel strong and health-conscious. In fact, NPR reports researchers found there was a clear and defined link between organized sports and happiness.

Exercise Increases Self-Esteem and Confidence

As Mentalheath.net explains, self-esteem refers to a person's ideas about her worth and importance to others. It is hard to be comfortable in a group or to stand your ground socially if you are struggling with doubts about your value. Self-esteem and self-confidence can sometimes be elusive emotions. However, Psychology Today, referencing several studies, reports that physical activity has a profoundly positive effect on both self-esteem and confidence.

Exercise Reduces Stress and Anxiety

These days, teens are more stressed than ever with so many demands on their time and so much pressure from different sources. It is difficult to feel particularly social when weighed down by stress. However, almost any exercise can help reduce stress. Any physical activity will release endorphins, the brain's natural feel-good chemical, which results in a great, natural sense of well-being. Author Kirsten Weir writes about what the American Psychological Association (APA) terms the "Exercise Effect" and reports that Scientist Jasper Smits from the Southern Methodist University in Dallas has suggested that the byproducts of exercise, such as increased heart rate and sweat production, are similar to what the body undergoes when subjected to anxiety. Smits reasons that if exercise helps regulate these systems as part of a consistent regime, they should stay regulated even during times of heightened anxiety.

Exercise Helps You Make Friends

Many forms of physical activity can be helpful for teens looking to meet new people. If their preferred physical activity is organized sports, the team aspect may bring teenagers many new friends. Yet, even if teenagers are participating in an individual activity, such as rollerblading or hiking, there may be other teens out there to share the experience with. The National Alliance for Youth Sports (NAYS) credits the friendships made through sports as being some of the most unique and meaningful.

Exercise Improves Academic Skills

A lesser-known benefit of regular exercise is the claim that it might just make you smarter. When studies are going well and grades are improving, teens have more time to engage with their peers and enjoy an eclectic social life. There is a strong link between physical activity and academic performance at school. Researchers from the UK who analyzed a sample of five thousand children found that a moderate to high level of exercise correlated favorably with better academic performance and exam results.

Teamwork and Cooperation

It may seem obvious, but sports and games, as Play For Change points out, have the power to increase children and teenagers' social skills including the ability to cooperate with others, work as a team, and problem solve. Most team sports teach leadership skills as well as team building skills. This high level of cooperation fosters great communication skills and allows young people to develop confidence in their ability to interact with others.

Exercise Deters Depression

Even though socializing and exercise might be the last things on your mind when you are feeling down, it seems that physical activity can be a powerful deterrent to sadness and depression. This is also part of what the APA terms the "exercise effect," referenced above. Not only does exercise improve your mood almost immediately, but studies have shown that it can help to alleviate long-term depression too.

Exercise Helps You Sleep

Lack of sleep makes a person irritable and disinclined to socialize. The Centers for Disease Control and Prevention (CDC) publishes guidelines for how much sleep a person should optimally have, dependent on age. It suggests that teenagers should aim for eight to ten hours a night. However, some teens, even when they have the time to achieve this, are finding sleep hard to come by. Anxiety over exams, friends and extracurricular activities (to name but a few issues) are preventing many teenagers from gaining the sleep they need. The National Sleep Foundation points out that studies suggest moderate exercise reduces the time it takes for a person to fall asleep, as well as increases the time during which a person stays sleeping.

Exercise Is an Alternative to Negative Behavior

Behaviors such as autism and ADHD might be a deterrent to a teen's ability to fit well into a group of peers. Healthline reports that issues such as ADHD seem to be increasing and most parents and teenagers would like to know there were alternatives to drugs for those affected. Luckily, a recent study reported by CBS News reveals that exercise can eliminate some of the behavioral issues demonstrated by children with ADHD and even autism. Daniel Coury MD points out that the endorphins and dopamine released during exercise improve the brain's overall functioning powers.

What Type of Physical Activity Should Teens Be Engaging In?

Some types of sports, games, or exercises may be more appealing to teenagers. Just about any type of physical activity is beneficial. While team sports do more easily foster friendships, it is important for a teenager to pick an exercise that he or she likes. Studies suggest that only one in three children are active each day. If a teenager finds a sport or exercise he or she enjoys, it is more likely that the teen will retain the habit and keep exercising throughout his or her life. Fortunately for those with busy schedules, the Guardian reports that exercising once or twice at the weekend is almost as good for your health as exercising more often throughout the week.

Moderate Physical Activity

Walking two miles

Swimming laps for twenty minutes

Cycling four miles

Vigorous Physical Activity

Dancing for thirty minutes

Playing Tennis for thirty minutes

Playing a game of soccer, football, or basketball for thirty minutes

Check out the National Heart, Lung and Blood Institute's Guide to Physical Activity for some sometimes surprising ideas about other activities which might work for you.

How Can Physical Activity Benefit Your Social Health?

Hopefully, teenagers will see that they do not have to be fanatics to reap the benefits, both social and physical, of keeping active. Even exercising once a week is useful. The advantages of keeping fit are widely documented and there are so many sports and activities teenagers can choose from to achieve their personal goals. Exercise should be a choice for the mentally conscious as well as the physically conscious. It is a crucial part of a well balanced life.

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Social Benefits of Physical Activity for Teens | LoveToKnow

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According to the experts, there are many social benefits of physical activity for teens. Everyone knows the health benefits, such as weight control, lowered blood pressure and improved cardiovascular health, and because of that, the social benefits tend to take a back seat.

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Regular exercise  helps improve your heart health. a lot of times, exercise can control the frequency of asthma attacks, and make them less server. exercise also prevents back pain. For arthritis, exercise can take away pain, and help keep strength in effected joints.  ¨ It you have a chronic condition, regular exercise can help you manage your symptoms and improve your health¨

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Fitness can help improve one's self image. It could also increase self-esteem, and confidence.

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"If you exercise regularly,  it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues."

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Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.

Exercise can also assist in mental health recovery. You can start slowly, and work on overcoming obstacles like motivation, cost and time.

What are the benefits of exercise?

Physical activity and exercise has many benefits. It can:

What are the mental health benefits of exercise?

Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.

If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression, anxiety or schizophrenia, and help with recovery from mental health issues.

It can also improve your sleep, which is important in many different ways.

Exercise and the mind

Exercise pumps blood to the brain, which can help you to think more clearly.

It increases the size of the hippocampus, the part of the brain responsible for memory.

It also increases the connections between the nerve cells in the brain. This improves your memory and helps protect your brain against injury and disease.

How much exercise do I need?

Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. You can make up 30 minutes over the day by combining shorter 10 to 15 minute sessions.

Practising mindfulness while doing exercise also reduces your stress and improves your mental health.

If money is a worry, think about local community centres, which often have affordable exercise groups. And if you have private health insurance, you might get help for gym membership as part of a mental health treatment plan.

You may struggle finding motivation, or staying motivated for exercise. Think about ways you can make exercise part of your daily routine and lifestyle. Choose something you enjoy, and ask your friends or family to help motivate you and to keep you on track.

If you own a dog, take them for walks in your local area.

Combine your exercise routine with a healthy diet to boost your motivation and energy for exercise.

How do I start exercising?

You don't need to visit a gym to exercise. Consider ways you can incorporate exercise into your daily routine and lifestyle. Pick something you enjoy, and use your friends or family as motivators to keep you on track.

Enjoy the benefits of owning a pet - if you own a dog, make the most of your local area for their walks. You could walk in a park or by a beach if they are nearby.

If you enjoy dancing, try a creative dance movement class.

If you can't move around easily, swimming might work for you.

Seated exercise is an option for people with a disability.

For walking, a pedometer helps you set goals by monitoring your steps, aiming for 8,000 to 10,000 steps per day. Exercise is also a good time to try mindfulness self-awareness training.

Jean Hailes for Women's Health has a list of activities for men and women to give you some ideas on where to start.

Overcoming obstacles to exercising

Motivation: You may struggle with motivation for exercise. Start slow, set small goals, and use a mood monitor to keep track of any change in your mood.

Cost: Local community centres often have affordable exercise groups. And if you have private health insurance. you might get financial assistance for gym membership.

Anxiety or feeling intimidated: You might feel uncomfortable joining a group exercise class. This is perfectly normal. Take a friend with you for the first time, or download an app to exercise in your own home.

Time: If you are short on time, break exercise into small chunks. Instead of doing 30 minutes in one go, do three lots of 10 minutes in a day.

Physical: if physical obstacles such as injuries are making it difficult to exercise, you may benefit from seeing a health professional such as a physiotherapist to help you recover.

Resources and support

If you need more information and support, visit Mental Illness Fellowship of Australia (MIFA) for resources, helplines, apps, online programs and forums.

Last reviewed: November 2020

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Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning. Exercise can also assist in mental health recovery.

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Fitness will give you strong muscles, and it makes you live longer. It also prevents you from heart disease   later in life. Over all, it makes you stronger in many ways, arms, legs.
¨Exercise plays a vital role in building and maintaining strong muscles and bones¨

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Fitness reduces the likely hood of depression or anxiety, and also reduces stress put on a person by other things. It could also help produce a good feeling when you accomplish a goal.