13 Reasons Why You Should Exercise Every Day


Science / Health

Dear friend, we get it: In our busy world, exercise seems like one of the last things you have time for. You know who you are – probably the person who says, “I’ll do it tomorrow. Right now, I’m so exhausted from working out lately.”

But here is the thing:

When it comes to the human body, if you don’t incorporate exercise into your daily routine, you are likely sacrificing longevity for vanity.

That’s right.

So, stop making excuses and get moving!

Here Are 13 Benefits Of Daily Exercise:

Exercise Can Help You Sleep Better

The secret to getting a good night’s sleep? Get active!

The Sleep Foundation reports that moderate to vigorous physical exercise can help you fall asleep faster and attain a state of “deep sleep,” meaning you’ll wake up feeling refreshed instead of groggy or tired after a long day at work or school.

Furthermore, not only will exercise get you out of breath, but it also indirectly benefits sleep by ensuring you do not gain excess weight, which would otherwise make you vulnerable to sleep apnea.

Contrast this with decreased physical activity, which was generally prevalent during the early days of the Covid-19 pandemic. Dr. Drerup, speaking to Cleveland clinic, observed, “The decreased activity lowered their drive to sleep. Add stress on top of that, and you’re really going to struggle to fall asleep.”

While it’s essential to get your daily exercise, doing it close to bedtime can interfere with how well you sleep at night. So keep this in mind as you plan your day.

Exercise Can Help You Eliminate Back Pain

Back pain is a common issue that affects many people each year. Back pain is no fun at all – it’s important to know what causes back pain, how to prevent and treat it to avoid long-term issues like chronic pain or surgery complications.

The good news is exercise is one of the most effective ways to prevent back pain, as it can help you strengthen your core muscles, improve posture, free trapped nerves, improve flexibility in your spine, etc. And if you already have back pain, getting it under control by working out can make all the difference in the world.                                                    

If you’re unsure how much exercise is proper for you, talk to your doctor or consult one of our fitness trainers at the gym. They can help guide your workouts and recommend the best exercises for your goals.

Exercise Makes You Happy

Exercise is one of the few things that can make you very happy.  Exercise releases endorphins and other chemicals that make you feel good.

Endorphins are “natural painkillers and mood elevators” (Harvard Health Publishing). So, when you exercise, your brain releases endorphins, making you happier and more relaxed.

Exercise Improves Your Immune System

The immune system is our body’s defensive system. It is our first line of defense against germs and viruses.

According to a review of research discoveries published in the Journal of Sport and Health Science, regular daily exercises would make your immune and metabolic system more powerful to fend off infections and help maintain and improve sound health.


Exercise increases your body’s production of white blood cells in your body, which helps fight off infection. In addition, it can also help get rid of germs from your lungs and airways, which can prevent you from coming down with some illnesses – flu, and cold, for example.

A word of caution, though: Over-training is not a good thing. Do it too much without rest between sessions, and your immune system will suffer? Your hard work and effort will be for nothing if your immune system is knocked down by improper exercise.

Instead, engaging in moderate-intensity exercise is best to boost your immune system.

Helps Lose Weight and Keep It Off

Exercise helps you lose weight and keep it off by burning more calories than sitting around all day. When you exercise regularly, your body becomes more efficient at using calories for energy, which means you burn more calories throughout the day.

If you want to lose weight, exercise is a must. But the reasons go beyond just burning calories. Exercise also helps regulate your appetite, making it easier to stay on track with your diet.

Exercise Boosts Your Confidence

Regular exercise helps you build a healthy body, which in turn will make you more confident. When you look good and feel good, it’s easier to be your most confident self. You might even find yourself more social and outgoing because you have so much energy going!

You’ve already heard that exercise makes you happier and healthier, but did you know it also makes you more confident? Exercise boosts your confidence because it makes you feel good about yourself – i.e., it improves your self-esteem.

A Study published on Neuropsychiatric Disease and Treatment found that people who exercised regularly were more likely to think positively about themselves than those who didn’t exercise. And when those people positively thought about themselves, they were also more likely to have high self-esteem.

Exercise Will Help You Look Younger

Exercise is a great way to look younger, but you must do it daily to see better results.

When you exercise, a couple of things happen:

Blood flow to your skin increases, meaning more oxygen and nourishment; your sweat pores open up, and you sweat more which in turn “washes away” dirt from your skin. Plus, some exercises would tone your muscles – toned muscles mean a trim waistline and fewer stretch marks!

Exercise Is Good For Your Bone Health

Exercise is good for your bone health. It’s not just about weight loss, either. Regular exercise can help you maintain healthy bones and a strong spine, reducing your risk of osteoporosis and other bone-related conditions.

Exercise Can Reduce The Risk Of Migraines And Headaches

Migraines and headaches are often caused by stress, so if you’re feeling stressed out, exercising might be just what your body needs to calm down and make you feel better. Exercise has also been shown to reduce symptoms of depression, which is another common trigger for migraines. If you get frequent migraines or headaches due to stress, increasing your physical activity may help lower these symptoms over time!

Exercise Is Good For Your Heart

According to the latest American Heart Association guidelines, exercise helps control blood pressure and cholesterol levels — both risk factors for cardiovascular disease. Additionally, it can help prevent insulin resistance, leading to Type 2 diabetes and other health problems that can ruin your heart health.

Exercise Can Improve Brain Health, Memory And Cognition

One of the most important benefits of exercise is that it is very beneficial for brain health and cognition. It is because exercise helps increase blood supply (and oxygen and nourishment) to the brain, allowing for better function, repair, and protection.

Anti-stress Benefits

You may think that exercise is just another stressor on top of your already-hectic life—but it’s the opposite: exercise reduces stress hormones such as cortisol and adrenaline, which makes you feel energized rather than tired or worn out.

Exercise Boosts Your Energy And Stamina

One of the benefits of exercising is increased stamina and muscle strength by increasing the delivery of oxygen and nutrients to your internal organs, especially your muscles, lungs, and cardiovascular systems. To add to this, when you exercise, you improve the ability of these tissues to take up nutrients and function efficiently. With all of these conditions in place, it’s easier for your body to perform at peak levels at its everyday tasks.


Of course, none of this information is really responsible for longevity. Still, if you want to increase your overall health, likely lower the chance of developing illnesses, and alleviate some debilitating conditions like back pain, you need to  start exercising today.