What happens to your body when you exercise regularly

Exercise, which includes various physical activities such as strength training, cardiovascular exercises and mobility work, is a crucial part of a healthy lifestyle and promotes healthy aging. Regular exercise has been scientifically proven to provide numerous health benefits, from increasing energy levels to improving mood to reducing the risk of chronic diseases.

1. Your mood improves

Regular exercise has been consistently shown to have a positive impact on mental health, providing significant benefits for a variety of conditions. Strong evidence indicates that regular physical activity influences and can potentially help alleviate symptoms associated with depression and anxiety. Exercise has also been shown to improve sleep, which, in turn, can improve various mental health issues.

Research also shows that exercise improves cognition for up to two hours in the following areas:

• Attention
• Decision making
• Memory
• Language proficiency

When you exercise, your body releases chemicals that can improve your mood. Regular physical activity has also been shown to have a positive impact on your hypothalamus-pituitary-adrenal complex, which lowers levels of the stress hormone cortisol. It can help manage stress, reduce anxiety, and reduce your risk of depression.

2. You maintain strong muscles and bones

Regular exercise builds strong bones and can also slow the decline in bone density caused by aging. Engaging in muscle strengthening activities is beneficial for building or maintaining muscle mass and strength.

Exercise maintains bone strength by stimulating the growth and density of bone tissue, primarily through weight-bearing activities like running or lifting weights. This helps prevent bone loss and reduces the risk of osteoporosis as we age.

Resistance training is the most effective form of exercise to combat the loss of muscle mass and strength associated with aging. Muscle loss leads to a lower quality of life and an increased risk of falls. Strength training is essential for living independently and preventing the risk of chronic diseases.

3. Your energy level increases

Exercise increases energy levels by improving cardiovascular efficiency, allowing the heart and lungs to more efficiently deliver oxygen and nutrients to muscles and tissues. Additionally, regular physical activity improves the mitochondrial function of cells, leading to an increase in overall energy.

A 2022 meta-analysis, including 7,050 participants in 81 studies, found that moderate-intensity exercise for at least six weeks is beneficial against fatigue and improves energy in healthy people and those with chronic health conditions.

4. You sleep better

Exercise can improve sleep quality in the following ways:

• Improved melatonin production: Physical activity increases levels of melatonin, a hormone that helps regulate your sleep-wake cycles. This can lead to falling asleep faster and better sleep quality.
• Reduces stress: Regular exercise helps reduce stress levels, which can otherwise interfere with the ability to fall and stay asleep.
• Improves mood: Exercise has a positive impact on mood, increasing motivation for physical activity and creating a beneficial cycle of better sleep and overall well-being.

5. Your benefits for brain health

Exercise improves brain health and memory by increasing blood flow to the brain, which helps provide more oxygen and nutrients needed for brain function. It also stimulates the production of a protein called brain-derived neurotrophic factor (BDNF). BDNF supports the growth and survival of brain cells, improves connections between them and helps improve memory and learning.

People who regularly engage in aerobic exercise have also been found to have an increase in brain volume and brain matter, including:

• Gray matter: This part of the brain contains nerve cells. More gray matter means you have more nerve cells, which can help you think and learn.
• White matter: This part contains the connections between nerve cells. More white matter means stronger, more efficient connections.

6. Your chronic pain decreases

Research shows that exercise can help reduce chronic pain in several important ways, including:

• Regular exercise can make you less sensitive to pain. Over time, your body handles pain better.
• Exercise can improve your mood and help reduce feelings of stress and depression, often linked to chronic pain. Feeling better mentally can make pain more manageable.
• Exercise effectively manages pain caused by conditions such as lower back pain, arthritis and fibromyalgia.
• Exercise can also increase a healthy person’s ability to manage pain, meaning they may feel less pain when engaging in physical activities.

7. Your stress and anxiety improve

Exercise triggers the release of endorphins, which are natural mood enhancers that help reduce feelings of stress and anxiety. Physical activity also reduces levels of the stress hormone cortisol, promoting a more relaxed state. Exercising regularly can provide a constructive outlet for built-up tension and anxiety.

Additionally, some exercises involve social interaction, which can further improve mental well-being.

8. You benefit from better weight management

Regular exercise helps burn calories, which is crucial for maintaining or achieving a healthy weight. It boosts your metabolism, making it easier to manage your weight over time.

Combining exercise with a balanced diet can improve fat loss and support muscle growth. Physical activity also reduces the risk of weight-related health problems, such as obesity and diabetes.

9. Your risk of chronic diseases decreases

Exercise strengthens the immune system and helps regulate key health markers such as blood pressure and cholesterol levels. Regular physical activity reduces the risk of many types of diseases, including:

• Arthritis
• Breast cancer
• Colon cancer
• Coronary artery disease
• Heart attacks
• High blood pressure (hypertension)
• Osteoporosis (loss of bone mass and bone mineral density)
• Type 2 diabetes

10. Your skin health improves

Physical activity increases blood flow, which helps deliver more oxygen and nutrients to the skin, promoting a healthy glow. Additionally, exercise improves the skin’s ability to retain moisture and can even prevent dry skin and future skin problems.

Additionally, the stress-reducing benefits of exercise can help manage skin conditions exacerbated by stress.

11. Your heart becomes healthier

Exercise strengthens the heart muscle, improving its efficiency in pumping blood throughout the body. It helps lower blood pressure and reduce levels of harmful low-density lipoprotein (LDL) cholesterol while increasing beneficial high-density lipoprotein (HDL) cholesterol.

Regular physical activity also improves circulation and reduces the risk of heart disease and stroke. By improving overall cardiovascular health, exercise contributes to a longer, healthier life.

12. Your sex life may improve

Regular exercise can reduce the risk of developing erectile dysfunction (ED) in men. For people who already suffer from erectile dysfunction, engaging in physical activity can improve sexual function. In women, regular exercise can also boost sexual arousal.

Additionally, exercise can strengthen the pelvic floor muscles, contributing to more intense and pleasurable sexual experiences.