One of the best ways to enhance health and wellbeing is through physical activity. From walking briskly to working out at a gym or practicing yoga to playing soccer with friends; regular exercise builds strength, resilience and positive moods. Currently, there are three major groups of people who believe that performing some kind of physical activity every day provides great returns on investment (ROI) and additional returns on capital. These three major groups are scientists, healthcare providers (physicians and other kinds of health professionals), and fitness professionals (trainers and coaches). The purpose of this article is to discuss the mental, emotional, and physical benefits of exercising every day and to describe how to incorporate physical activity into your daily routine as an investment to improve overall well-being and long-term health.
1. What Is Considered to Be Daily Exercise?
Before we talk about how daily exercise can benefit you, let’s first clarify what counts as daily exercise. Daily exercise does not have to be intense workouts or long periods of working out in a gym; it’s any physical activity that increases your heartbeat and works your muscles and moves your body.
Examples of daily exercise include:
- Brisk walking (jogging)
- Cycling
- Taking classes to learn new dances
- Resistance training (weights)
- Swimming
- Doing yoga or stretching exercises
- Playing sports
- Hiking
Everyday activities like gardening, carrying groceries, or climbing stairs count toward your total amount of daily exercise too! Regularity is key — move your body on a regular basis (even in small increments).
2. How Much Daily Exercise Do You Need?
Health authorities such as the World Health Organization and national health agencies recommend the following amounts of daily exercise for a healthy lifestyle:
- At least 150 minutes of moderate-intensity aerobic exercise each week (for example, brisk walking, cycling)
- At least 75 minutes of intense aerobic exercise each week (for example, running, HIIT)
- At least two days of resistance/resistance-type exercise (e.g., free weights, body weight, etc.) each week
For the average person, this means approximately 30 minutes of daily exercise spread over five days per week. However, if you wish to spread out your exercise throughout the week, you can still achieve the same benefits with three 10- to 15-minute workouts versus one 30-minute workout.
3. The Advantages of Daily Exercise for Your Physical Well-Being
Improved Heart Function
Regular exercise helps make your heart stronger and better able to pump blood around your body. Exercise lowers the risk of developing atherosclerosis, high blood pressure and cholesterol, and inflammation throughout the body – all of which can contribute to heart attack or stroke.
Helps Maintain A Healthy Weight
Exercise increases how fast your body burns energy (called your metabolic rate), which allows you to utilize the calories you consume more efficiently. When paired with a healthy diet, regular exercise can help you achieve a healthy weight in a sustainable manner and keep it off in the future.
Improves Muscle Strength and Bone Density
Resistance training (i.e. weight lifting) is the modality of exercise used for building muscle strength and endurance, as well as overall fitness. It also helps to maintain bone density, which can help to reduce the risk of developing osteoporosis later in life.
Decreases the Risk of Chronic diseases
Regular physical activity can help to prevent or manage a variety of chronic illnesses, including:
- Diabetes Type 2
- Metabolic syndrome
- Some types of cancer (e.g., colon and breast)
- Obesity
- Arthritis
Exercise can help to improve insulin sensitivity, decrease inflammation in the body and help to balance your hormones – all of which play a role in your long-term health.
Exercise Can Help You Sleep Better
When you exercise, it affects your circadian rhythm and helps you sleep better, deeper and longer. Individuals who workout regularly typically get to sleep quicker, have more time in the restful stages of REM, and wake up at least a little more refreshed than non-exercisers do.
Exercise Can Improve Your Immune System
Moderate exercise helps boost and supports your immune system, lowering both your chance of acquiring and/or becoming ill with colds and flu as well as the severity of how you feel. Regular exercise allows for better lymphatic flow — an important part of keeping your body healthy from illness and infection.
4. The Psychological Benefits of Exercising Every Day
The mental and emotional benefits of exercising every day can be even more powerful than the physical ones.
Decreased Stress & Anxiety
Exercise produces endorphins, which are chemicals in your brain that give you a sense of happiness and decrease stress and nervous tension. As little as a brief walk can help you to unwind after having a difficult day.
Mood Enhancement & Decreasing of Depression
Exercise serves as an immediate antidepressant by creating more serotonin and dopamine – two brain chemicals that improve how you feel emotionally and regulation of your mood. Over time, regular exercise helps to reduce the impact of depression and increase your resiliency to stress.
Increased Cognitive Ability
Exercise increases blood flow to your brain, which is necessary for cognition, memory, and concentration. Studies show that participating in regular exercise positively affects learning, problem-solving skills, creativity, and mental clarity. Regular physical activity may also prevent the effects of cognitive decline associated with aging in older adults.
Improved Self-Esteem & Confidence
Setting and achieving movement-related goals, such as walking another mile, increasing the weight you lift, or learning a new yoga pose can help boost your self-esteem and create a positive self-image. With time, regular exercise helps to create a feeling of having personal control, competence, and accomplishment over time.
Emotional Resilience Improved
Physical activity on a frequent basis regulates emotions and ways to deal with stress. Exercisers typically have better coping skills and possess a positive attitude about their life (which helps create mental resilience).
5. Social and Lifestyle Benefits of Exercise
Daily activity can help you develop social connections and improve your lifestyle.
Creating Community and Support
Group exercise classes, team sports, or walking groups are some of the best ways to make new friends and feel connected to other people. Through the interaction of being active with others, participants create accountability and motivation.
Encouraging Healthier habits
People who participate in regular physical activity tend to have developed other healthy behaviors such as consuming healthy foods, drinking enough water, and sleeping well; therefore, exercise establishes momentum for overall healthy living.
6. Exercise for All Ages and Abilities
A fundamental truth about physical activity is that everyone can benefit from exercise regardless of their age, body type and ability.
For Children and Adolescents
Dance, sports, swimming and cycling teach youngsters the benefits of physical movement while supporting growth and development, building strong bones and muscles and instilling healthy habits early in their life.
For Adults
Daily movement is key to help adults alleviate stress, keep their energy levels up, and avoid developing lifestyle-related diseases. As individuals age there is a natural decrease in muscle size (muscle mass) and strength training becomes even more necessary.
For Seniors
Exercise can improve the balance of seniors by lowering their chances of falling, as well as allowing them to continue living independently and enjoy a better mood. Walking, water-based aerobics, tai chi and stretching are all examples of low-to-no-impact activities that provide healthy cardiovascular activity for seniors.
For Individuals with Limited Mobility
People with limited mobility can still benefit from adding exercises to their daily schedule through gentle stretching while seated or standing for short periods of time will improve the circulation of blood and improve mood and flexibility. A qualified fitness and/or physical therapist can assist in designing a safe, effective workout regimen.
7. Tips for Being Consistent
It can sometimes seem daunting to keep up a daily exercise program but fortunately the most important thing is consistency and not perfection. Here are some helpful suggestions for staying on top of your exercise program:
Make it Fun
Participate in activities you enjoy. For example, if the gym is not your thing, hiking, dancing, swimming or group fitness classes could be a great alternative. Enjoyment creates the motivation.
Go Small First
You do not have to get started doing an hour or more of working out, even 10 to 15 minutes a day is an excellent place to start and will help you build the momentum.
Schedule it
You should consider your exercise time the same way you would an important appointment. Schedule time on your calendar and protect it.
Vary Your Workouts
Using the principle of ‘Change’, mixing up your exercise routine will help promote challenges to your body. Try alternating periods of cardio, strength training, flexibility, and balance.
Monitor Your Progress
Using a journal, application or even just a simple list of accomplishments will help provide motivation as you are able to witness your progress on a day-by-day, week-by-week or month-by-month basis.
Workout with a Friend
Working out with a friend or partner provides more accountability, connection, and fun.
A Conclusion: Exercise is an Investment for the Lifetime
You should view exercise every day as an “investment” rather than as merely a list to accomplish. An investment in your overall health, well-being and future quality of life includes a strong heart and muscle, improved mood and cognitive function through exercise has benefits that are “spread out” or “poured” over you throughout your entire life. The number one thing you can do to improve positively everything about you through exercise is to stop worrying; perfection isn’t the goal. The goal is to make exercising a habit, get started and remain consistent.
No matter what mode of exercise you select; walk, stretch, dance, lift weights, swim, play or whatever, your body and your mind will appreciate the benefits of with you making the decision to move today, intentionally, and place a high priority on your well-being; and hence your future self will be a much stronger, clearer and captivating person.
