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Health benefits of working out

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence. Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Research also shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer’s disease.

1. Improved health        

When you regularly attend a gym and are smashing the cardio and weights, you’re definitely going to see an improvement in your overall health and wellbeing. This includes a stronger, healthier heart and set of lungs and improved muscle strength – great if you want to live longer.

Working out regularly can also reduce your risk of injury and illness as well as preventing osteoporosis (bone weakness/loss). Your efforts may also lower your risk of heart disease, high blood pressure, high cholesterol, and diabetes (type II).

Additionally, lifting weights regularly can be a more effective way to lose weight than only doing cardio such as running, cycling, or swimming.

There are three main reasons for this.

• Your metabolism stays higher for longer after a weights session
• Muscle regeneration. Your body uses calories to rebuild your muscles after a weights session (when your muscles ache)
• BMR. Once you have stronger muscles, you use more calories to feed them

2. Increased energy levels

Fact. Exercise increases energy levels and helps you feel more alert.

If you often feel tired throughout the day and can only dream of having the energy levels of a 5-year-old, then I’ve got news for you. Only by running and skipping around like a 5-year-old will you feel like one!  Yep, all that huffing and puffing as you work out in the gym is going to improve your lung capacity, which will allow for much more oxygen to be pumped into your brain and bloodstream helping you feel more alert and ready for action (or like a 5-year-old).

In addition, regular exercise helps your blood to circulate oxygen to your muscles more efficiently giving you a heightened level of energy production.

3. Reduced hip and back pain

Suffering from crippling back pain? Start running, swimming, and stretching. By regularly working out and strengthening your hamstrings, core, lower back and overall body will improve your back pain immeasurably.

Consult a doctor first.

4. Improved balance and flexibility

What happens to our bodies as we age and what we can do to keep ourselves flexible, well-balanced, and pain-free? Well, if you don’t use it (your body), you’re going to lose it.

As we age all of our muscles and soft tissues begin to shorten and shrink and we lose a lot of elasticity so everything from the ligaments, muscles, and tendons start to shorten, contract, and tighten up (which is why old people shrink in height and appear bent over). By keeping our muscles strong and stretching (as you should be doing before and after your workout) it’s really going to help you move around without restriction and without aches or pains. What most people don’t realise is that most of their problems can be solved with just a little bit of relief from that painful area.

Naturally, when your body is stronger, more flexible, and better aligned, you’re going to benefit from better balance too.

5. Improved physique and posture

It goes without saying really, but regular exercise and strength training will (eventually) change your body shape, help you lose weight (when combined with a healthy diet), and improve your posture.

If like most middle-aged men, you sit and work at a desk all day, then you’re probably going to suffer from upper and lower back pain at some point, as well as rounded shoulders (upper crossed syndrome) too. If you don’t fix your posture and physique now, it’s only going to get worse and cause you more problems in the future.

6. Stress relief, decreased anxiety & better sleep

For reasons that are still not completely understood, research suggests that exercise can significantly improve sleep while reducing stress, anxiety, and depression.

Whether it be from the action of actually tiring yourself out through exercise, a change in your body temperature, or the time that you work out, it seems that building a good workout session into your daily routine is going to help you sleep better at night – helping feel more rested during the day.

Through increased oxygen levels in the blood, endorphins, and a change in focus, exercise has been proven over and over again to reduce stress, anxiety, and depression.

There’s a reason why the phrase “Healthy body, healthy mind” is still going around.

7. Weight loss (or gain)     

If you’re combining a healthy, balanced diet, drinking plenty of water with regular exercise at the gym, you’re more than likely going to lose weight (if that’s your goal).

Or, if like you want to improve your strength, physique, posture, and gain weight then smashing the gym is the place to work towards those goals too.

8. Better skin      

Exercise stimulates blood flow and nourishes skin cells with oxygen and nutrients making your skin clearer and reducing ageing. This improved blood flow also helps carry away waste products and free radicals from working cells. Before you know it L’Oréal will be asking for your phone number!

9. The feel-good factor – Endorphins

Simply put, exercise increases the production of endorphins which is known to produce positive feelings and in general improve happiness.