Regular exercise provides numerous physical and mental health benefits. It can lower the risk of conditions like dementia, improve bone and heart health, enhance libido and sexual performance, build muscle mass, aid digestion, reduce stress, lower cancer risk, improve skin health, boost brain function and work productivity, and support the development of social connections through group exercise activities. Making exercise a regular habit can significantly improve both quality and length of life.

1. Top 10 Benefits of Regular Exercise
By: Paul Claybrook, MS, MBA
Nutritionist @
https://SuperDuperNutrition.com
It’s clear that when you are active, you simply look better and fell better too. But
the benefits of being healthy and fit don’t stop there. In fact, there are numerous

2. benefits to regular exercise, although we’ll just cover 10 ‘big deals’ here. Come to
think of it, there’s not one downside to exercise!
Do you want to lower your risk of dementia and other
brain disorders?
Studies show that remaining active has a positive benefit on your brain.1 It keeps
you more mentally ‘energetic’ and thus lowers your risk for brain disorders such as
dementia and Alzheimer’s. And don’t think because you are already old that its
too late. It’s never too late to get active and reduce your risk of almost every
disease.2 Dancing is a particularly good choice because it makes you sweat, but
you also have to use your noggin to remember the moves.
Exercise your way to stronger bones
A big problem among the elderly is weak bones and it isn’t just women.3 Bones
become stronger by adding calcium (and other minerals) rather than robbing them.
This means getting enough calcium in your diet. But putting pressure on bones,
through exercise, tells your body: “these suckers need to be stronger to handle this
load.” The fact is, that folks who are active, have stronger bones, especially in
older people.3 Thus, even if you are getting enough calcium, your bones may not
be as strong as they should if you aren’t exercising.
Improve your sex life with regular exercise
One of the benefits of regular exercise that is important to many people is in the
bedroom. Just from a practical standpoint, being physically fit of course makes
love better and things “work” better too. Being stronger with better endurance and

3. less mood-destroying flab are obvious advantages. But there’s more too. Exercise
produces hormones called endorphins that cause the release of sex hormones,
which in turn increase your libido.
It's a little obvious but exercise builds muscle
The older folks out there probably know that as you age, you tend to lose muscle
mass and it gets replaced by fat and connective tissue.5 On top of that, you don’t
build new muscle as easily. That is, unless you exercise. Especially weight
bearing activities, like, obviously, weightlifting, help you retain the muscle mass
you have and even build more. More muscle means a higher metabolism, provides
strength and endurance and helps prevent falls in older folks.6
Your guts can even work better
I know, you wouldn’t think that exercise has anything to do with digesting food,
but it actually does. During activity, your abdominal muscles and your movements
create varying pressures on your organs. This helps stimulate your digestive tract
and eliminate problems like constipation.7 Who knew?
Decreasing stress is a great benefit of regular exercise
We’ve been told forever that exercise is supposed to improve mood.8,9 But
there’s more too it. The reason exercise helps us stay calmer overall is that it
causes the release of neurotransmitters that are directly associated with stress.
Endorphins are also released which promotes a somewhat euphoric feeling.
Don't get cancer. Exercise instead

4. There is no shortage of research connecting exercise with a reduced cancer
risk,which is why it may be one of the most important benefits of regular
exercise.10 Its pretty clear to see why when you consider that everything functions
better with exercise. On top of that, being overweight increases your cancer
risk.11 This is especially relevant for women because higher levels of estrogen are
associated with breast cancer and estrogen is stored in fat!12
Work harder for better skin
While better skin probably isn’t enough alone to motivate some to exercise, it is a
benefit. For starters, activity increases blood flow, everywhere. That includes to
your skin, where it gobbles up nutrients and removes wastes faster and more
efficiently. Exercise also helps improve acne by controlling the hormones that
cause it. Finally, sweating clears out pores that can trap dirt and other crap, thus
detoxifying your skin.13
More productivity at work via improved mental
performance
I’ve already mentioned how exercise reduces your risk to all diseases of the brain.
But it isn’t just about preventing bad stuff. Exercise lowers your risk of things like
Alzheimer's because it helps your brain function better. That means it isn’t just
about preventing disease but improving what you currently have! That means you
can focus better and longer at work or wherever.14 Plus, because exercise helps
you look and feel better overall, it also improves your confidence and social
interaction with others.15

5. Not all of the benefits of exercise are physical
Mix with other exercisers and you can build friendships that help you support each
other in your exercise goals. Go to the gym, compete in local races, join group
runs, etc. You’ll find that as you build new friendships and connections, that
exercising becomes part of your life. This is really the end goal since most people
fail because exercise can feel hard and boring. But if you are doing it among and
with other people, who also depend on you to motivate them, then you’ll likely
stick with it.
References
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Scand J Med Sci Sports. 2006;16(S1):3-63.
3. Jones, G., Nguyen, T., Sambrook, P.N. et al.Symptomatic fracture incidence in elderly
men and women: The Dubbo osteoporosis epidemiology study (DOES). Osteoporosis Int
4, 277–282 (1994). https://doi.org/10.1007/BF01623352
4. Simon RM, Howard L, Zapata D, Frank J, Freedland SJ, Vidal AC. The association of
exercise with both erectile and sexual function in black and white men. The Journal of
Sexual Medicine. 2015;12(5):1202-1210.
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Journals of Gerontology Series A: Biological Sciences and Medical Sciences.
1995;50A(Special):11-16.
6. Granacher, U., Gollhofer, A., Hortobágyi, T. et al.The Importance of Trunk Muscle
Strength for Balance, Functional Performance, and Fall Prevention in Seniors: A
Systematic Review. Sports Med 43, 627–641 (2013). https://doi.org/10.1007/s40279-013-
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7. Huang R, Ho S-Y, Lo W-S, Lam T-H. Physical activity and constipation in hong kong
adolescents. Wang J, ed. PLoS ONE. 2014;9(2):e90193.

6. 8. Hearing, C.M., Chang, W.C., Szuhany, K.L. et al.Physical Exercise for Treatment of
Mood Disorders: A Critical Review. Curr Behav Neurosci Rep 3, 350–359 (2016).
https://doi.org/10.1007/s40473-016-0089-y
9. Balchin R, Linde J, Blackhurst D, Rauch HL, Schönbächler G. Sweating away
depression? The impact of intensive exercise on depression. Journal of Affective
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potential influence on cancer: a scientific review. Br J Sports Med. 2017;51(8):640-644.
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