The Life-long Benefits of Exercise and Fitness

Physically active people have up to a 35% lower risk of coronary heart disease and stroke.

If this isn’t shocking enough, they also have up to a 50% lower risk of developing type 2 diabetes and colon cancer!

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Due to this overwhelming evidence, it seems apparent that we should all dedicate time to our exercise and fitness routines. Not only does physical activity offer immediate and lifelong health benefits, but it can improve your quality of life.

Keep reading to explore all of the lifelong benefits you’ll receive when you implement a steady fitness routine into your daily life.

Why Exercise and Fitness Are Important

Proper nutrition and physical fitness are beneficial to people of all abilities, ages, and backgrounds. Obesity is a common problem in the UK. It’s estimated that one in every four adults and around one in five children aged ten to 11 are obese.

Depending on how severe the obesity is, it can reduce a person’s life expectancy by three to ten years. And being overweight contributes to at least one of every 13 deaths in Europe.

Obesity also has a severe impact on economic growth. The overall cost of obesity to the broader society is estimated at £27 billion. The NHS costs that are attributable to obesity is projected to reach £9.7 billion by 2050, with more extensive social expenses expected to increase to £49.9 billion per year.

By incorporating regular fitness into your life—at least 30 minutes a day—and eating healthy, you’ll be on your way to a healthier future.

If you choose not to be physically active, you are at an increased risk for:

  • High blood pressure
  • Stroke
  • High blood cholesterol
  • Cancer
  • Heart disease
  • Type 2 diabetes

Children and Fitness

Encouraging children to follow a regular exercise regime (at least 60 minutes per day) will help them handle daily stress, keep them active, and improve their concentration and productivity.

Today’s children are busy, so a sensible balance must be found between academics and fitness. To solve this, approach exercise as a family activity.


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Regular exercise makes a child strong and healthy—when physically active, their appetite improves. It also becomes an outlet for misdirected energy. Often, children imitate their parents, so set a good example by developing a habit of physical activity.

As children get older, exercise is helpful to achieve the right body structure and posture. It also introduces a competitive spirit and positive sportsmanship. Active play in the fresh air is good for their brains, which will reduce stress and tension.

Benefits of Regular Physical Activity

People who are regularly physically active may benefit from the lower risks discussed above, but they’ll also simply feel better.

With a proper fitness routine, you’ll feel more relaxed, sleep better, and improve your mood. Let’s discuss all of the benefits of exercise in greater detail.

How Exercise Helps Mental Health

Many adults choose to tackle their struggle with depression or other mental health conditions with antidepressant medication. However, exercise is also an effective treatment option.

Intense physical activity spurs the release of proteins that cause our nerve cells to grow and make new connections. As your brain function improves, you feel better.

There are many opinions as to how exercise helps to improve mental health, including:

  • Physical activity may block negative thoughts or distract you from any worries
  • Increased fitness may improve your sleep patterns and lift your mood
  • Exercise can change the levels of serotonin, endorphins, and stress hormones in your brain
  • Engaging in fitness activity with others provides an opportunity for more social contact

How Exercise Affects The Heart

Your heart is a muscle, which means it becomes more effective with exercise.

As you exercise, your muscles circulate blood throughout your body, taking some of the strain off of your heart. Your heart doesn’t have to work as hard to pump blood as it becomes stronger over time.

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As you exercise, your heart contracts faster, and your circulation will increase. More rapid circulation forces oxygenated blood to your muscles more quickly. Your body will demand more blood, and this is where your heart will try to meet the demand by increasing your heart rate and the force at which it contracts.

With increased oxygen, your heart beats more times per minute with a more forceful construction each time it beats. With this process, the heart pumps a more significant amount of blood throughout your body.


Long-Term Heart Benefits

More exercise benefits your heart long-term. You’ll see benefits such as improved ability to take deeper breaths, decreased resting heart rate, increase calories burned, and reduced resting blood pressure.

All of these benefits help manage your cholesterol. Diet and exercise aid in weight loss, which will lower your LDL cholesterol (the bad kind). You’ll sustain a healthy weight through physical activity and avoiding high-fat foods, which is vital for keeping a healthy heart.

Also, regular exercise will ensure healthy blood pressure and blood flow.

How Exercise Helps Stress

Did you know that most forms of exercise act as stress relievers? You can distract yourself from daily worries and boost your endorphins by being active.

Many people think they’re too stressed to fit exercise into their schedule, knowing that it does our bodies good. But the good news is, there are exercises to suit all lifestyles and schedules. Virtually any form of physical activity, from cycling to yoga, can reduce stress.

Regardless of your athletic ability, any amount of exercise can go a long way to improve stress management.

Physical activity increases your overall health and wellbeing while offering some significant stress-busting benefits. This increased sense of wellbeing can put more pep in your step each day.

Meditate in Motion

After an intense tennis match or long bike ride, you’ll likely have forgotten most of your day’s irritations. This enlightenment comes from the concentration on your body during exercise.

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If you exercise regularly, you’ll shed your everyday stress through movement. By focusing on a single task with optimism and energy, you can learn how to remain calm through daily tensions.

Pump up Your Endorphins

When you exercise, your brain produces more feel-good neurotransmitters, which are called endorphins. The feeling this creates is often called a “runner’s high,” but can be produced by any vigorous physical activity.

Improve Your Mood

Regular exercise can improve your self-confidence. It can also relax you and reduce the symptoms associated with anxiety and mild depression. All of these benefits will ease your stress levels and give you a greater sense of control over your life and body.

Will Exercise Help Me Sleep?

While researches aren’t exactly sure how exercise improves sleep, they do know that aerobic exercise increases the amount of slow-wave sleep people get.

Slow-wave sleep is a deep sleep that allows your body and mind to rejuvenate overnight. Research also shows that physical activity helps stabilize your mood, which improves the natural transition to sleep.

Some people complain that exercising prevents them from getting to sleep at night, but it’s all about how and when you exercise.


The endorphins produced during exercise create a level of activity in the brain that can keep you awake. If you find you’re having trouble sleeping after working out, try doing so at least one to two hours before laying down for bed. This down-time will give your brain time to wind down.

Physical activity also raises your body’s core temperature—similar to the feeling of taking a hot shower to wake yourself up in the morning. The heat signals to your body that its time to wake up. However, your body heat begins to fall in about 30 to 90 minutes. This gives you plenty of time to cool off before bed if you time your exercise accordingly.

How to Exercise at Home

There are many reasons you might want to exercise at home. Perhaps you can’t afford a gym membership, you don’t have the ability or transportation to leave home, or you simply want to avoid the gym due to the recent coronavirus pandemic.

Whatever the reason, the more important issue is figuring out which exercises to do at home. If you’ve never set up an effective home workout, you may have questions about equipment or space.

Establish a Routine

If you’re just beginning a fitness routine, be gentle with yourself and start simple. A consistent workout schedule will help. So, pencil in your workouts and dedicate at least 30 minutes a day to improving your overall health.

Scheduling your workouts can be as simple as 30 minutes a day every Monday, Wednesday, and Friday afternoon. Or you can write out a calendar of the exercises you want to perform each week. Whatever you do, make sure it’s attainable and makes you feel good.

Designate a Fitness Area

Even if you have limited space, try to keep your fitness accessories and equipment all in one place. You want this area to feel unique and intentional so that you look forward to your workouts.

Passing by this space will serve as a reminder that you have a designated area and the tools to engage in physical activity whenever you feel like it.

Above all, work with what you can!

Explore Bodyweight Exercises

You can work out at home without any equipment at all. There are bodyweight exercises that will help you build endurance, strength, and burn calories.

Examples of typical bodyweight exercises include:

  • Squats
  • Lunges
  • Push-ups
  • Pull-ups
  • Cartwheels
  • Yoga
  • Bridges
  • Deadlifts
  • Planks
  • Back extensions
  • Wall slides
  • Mountain climbers

Whether you choose a HIIT workout (circuit training) or choose to combine cardio and strength training, there are quick and effective workouts out there. You can search online or create your own.

Just remember to start slow and listen to your body while you exercise. If you are prone to inflammation or experience long-term pain, look into products such as these plantar fasciitis socks to provide relief.

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Try Exercise Videos

If you’re looking for variety and convenience, but still crave structured exercise, try exercise videos.

You’ll find workouts for every age, goal, and interest. And you can exercise whenever you want, wherever you choose in the privacy of your own home. There are thousands upon thousands available online and in mobile apps, so you’re bound to find a workout you’re interested in.

Better yet, check your local gym to see if they offer virtual workouts or live classes that you can join from home.

Equipment needs will vary by workout, so check the required equipment before committing to any program.

While most require weights, some will also recommend resistance bands. They are versatile and lightweight, making them perfect for exercise at home or on-the-go.

Having so many programs at your fingertips to choose from can seem daunting. The search for the perfect workout video can quickly become an overwhelming process, so start with something easy to commit to and go from there.

Use Online Resources

While it’s easy to waste time on the Internet, it is also a vital resource for at-home or on-the-go fitness. Do your research, as not all websites are created equal, but you can find almost everything you need to know about developing a fitness routine online.

You’ll find everything from detailed instructions on setting up your home gym, learning the basics of strength training, to how to get in shape with physical fitness.

Some websites also offer both free and paid online workouts and exercise guides. You’ll find workouts you can watch online, download, print, or stream to your computer or mobile device.

Fitness Is Crucial to Your Lifelong Health

Now you know that there are numerous benefits to exercise and fitness.

Regular physical activity promotes healthy bones and muscles, improves respiratory and cardiovascular health, as well as mental health.

Whether you choose swimming, running, yoga, or weightlifting, you need the right equipment and accessories to get the most of your exercise routine.

Our goal is to provide customers with premium fitness products and fantastic customer service—all at the best price. Check out our fitness store today to see what we have to offer.


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