14 Benefits of Exercise (final draft)

You’ve probably heard me talk a lot about the incredible benefits exercise can have on our mental and physical health. I want to spread this message because I truly believe movement helps people live healthier, happier lives.

I've launched a new and exclusive 14-Day Feel Good challenge on The Body Coach app, so here are 14 amazing benefits you can experience when you start building regular exercise into your life. I guarantee they'll make you want to get moving.

1. Improves energy

It might be hard to believe, but working out is a real winner for fighting fatigue. A good workout will leave you feeling more energised and because of this you’ll be less likely to make poor food and lifestyle choices too.

2. Boots moods and mental health

Working out releases endorphins and other natural feel-good brain chemicals. These improve your mood and make you feel happier. Exercise can be a great form of mindfulness too. There’s little space to think about other things when you're working out, so it’s a winner for taking your mind off any negative thoughts or worries.

3. Helps with productivity

Exercise increases blood flow to the brain, helping you feel more alert. If you’re struggling to concentrate on a task, try taking some time away from your desk to do some movement. Something as little as 5-10 minutes could help you feel more focused and productive when you return.

4. Helps prevent or manage health conditions

Exercise can help us live a longer life and reduces the risk of certain health conditions, including type 2 diabetes, coronary heart disease, stroke and cancer. If you want to boost your physical health, exercise really is the best free tool out there.

5. Maintains strong bones

Not only does exercise build strong muscles, it also helps to build strong bones. Bones are living tissues that get stronger when you use them, so exercise, along with a nutritious diet is essential for maintaining bone strength as we age.

6. Good for brain health

Exercise has so many positive effects on the brain including improved mood, better focus and lower levels of anxiety and depression. It can also reduce our risk of developing the diseases that cause dementia. You can read more about this in one of my previous blog posts here.

7. Increases motivation

I don’t always feel motivated to exercise but I know that if I can smash a quick workout, motivation will flow from that. Once you realise how amazing you feel afterwards, you’ll be even more motivated to do another one and the momentum will build. If you can just get started, trust me, you will feel unstoppable!

8. Reduces stress

When we’re feeling stressed, it’s easy to turn to things that give immediate comfort, like food. Quick-fixes may feel good in the moment, but they often leave us feeling worse in the long-term. Exercise is one of the best ways to blow off steam and release tension, and a tough day or stressful situation may not seem so bad after a good sweat.

9. Builds self-trust and confidence

If you constantly find yourself self-sabotaging and doing the things you promised yourself you wouldn’t, it can really affect your self-confidence and trust. Showing up for a workout is a way of showing up for yourself, and pressing play, especially when you may not feel like it, will help you to build trust and confidence in yourself.

10. Better sleep

Not only can exercise give you more energy whilst awake, it can also help you to wind down faster and get better quality sleep. Getting a workout done outside may help your sleep even more, as getting plenty of daylight sets your body clock. You can read about more benefits of exercising outdoors here.

11. Makes you physically stronger

Exercise helps build lean muscle mass, improving your strength. You don’t need loads of equipment to benefit from this either, as it's possible to gain muscle and increase strength through body weight exercises. Increased muscle benefits you in your everyday life too, as things like carrying your food shopping or climbing stairs will feel that bit easier - result!

12. Improves fitness and stamina

Another awesome benefit of exercise is that it improves your fitness and stamina. Whilst HIIT is one of the most effective ways to quickly increase your fitness levels, all movement is good and anything that gets you breathing faster and your heart working harder is going to be beneficial.

13. Boosts metabolism and fat loss

Exercise is an amazing tool for accelerating fat loss. Your body will use stored fat for energy and you will begin to lose weight if you are burning more energy than you are consuming each day. Exercising increases your overall energy expenditure, so you’ll see results quicker than if you improve nutrition alone.

14. Can be fun and social

Exercise shouldn’t feel like a chore and if you find what works for you, it can be really fun. Joining a team sport, or taking part in group exercise classes are brilliant ways to bring exercise and your social life together, and working out alongside others can really help with motivation and accountability too.

If you’re keen to build exercise into your life and want to feel fitter, stronger and healthier, I have loads of awesome free workouts available on my YouTube channel. If you’d like a more structured and personalised plan, tailored to your fitness level, you can also check out the amazing Body Coach app.