The Benefits of Regular Physical Activity

Regular physical activity is one of the most effective ways to achieve optimal health, maintain an ideal weight, and improve overall well-being. People who stay physically active not only live longer (lifespan) but also enjoy more years of good health (healthspan). Physical activity offers both immediate and long-term benefits for physical and mental health, including:^[1]

• Reduced risk of heart disease, stroke, high blood pressure, obesity, and type 2 diabetes
• Decreased risk of at least eight types of cancer (e.g., bladder, breast, colon, kidney, lung, and stomach)
• Stronger bones and muscles, improved balance, and reduced risk of falls
• Improved mood, sleep, brain function, and emotional well-being

Engaging in regular exercise also helps with weight management and builds overall fitness. You don’t need intense workouts to benefit—moderate-intensity activities like brisk walking are safe for most people and deliver significant health advantages. If you’re hesitant about becoming more active, remember: The benefits of physical activity far outweigh the risks. Start small, stay consistent, and gradually build up. Every step counts toward a healthier, longer, and more active life.

Physical Benefits

You don’t need a gym membership or expensive fitness classes to get the recommended 150 minutes of moderate aerobic exercise per week—such as brisk walking or cycling. Becoming more active can be simple, affordable, and integrated into your daily routine. If you can’t commit to a structured workout 4–5 days a week, you can still boost your activity level with small lifestyle changes:

• Take the stairs instead of the elevator
• Walk instead of driving for short trips
• Dance with friends
• Tidy up or do chores at a faster pace

The good news? You don’t need to train like a professional athlete or exercise for hours each day to see real improvements in your health. Even modest increases in activity can lead to physical benefits, such as :

• Longer Life. Regular exercise reduces your risk of early death from heart disease, some cancers, and other major health threats.
• Healthier Weight. Physical activity supports weight loss, helps maintain weight, and prevents unhealthy weight gain when combined with a balanced diet.
• Heart Health. Being active boosts your good (HDL) cholesterol and lowers triglycerides, reducing the risk of cardiovascular disease.
• Chronic Condition Management. A regular routine can help to prevent or manage a wide range of conditions and concerns, such as metabolic syndrome, type 2 diabetes, depression, arthritis, and certain types of cancer.
• Energy Boosts. Regular physical activity can improve muscle tone and strength and provide a boost to your cardiovascular system. When the heart and lungs work more efficiently, you have more energy.
• Stronger Bones. Both aerobic activity and strength training help preserve bone density and slow down bone loss as you age.

Mental and Emotional Benefits

The benefits of an exercise program are not just physical, they are mental and emotional as well. Anyone who has gone for a walk to clear their head knows the mental benefits of exercise firsthand. Also, you do not have to be a marathoner on a “runner’s high” to enjoy the emotional benefits of becoming active. The mental and emotional benefits of physical activity include:

• • Mood Improvement. Aerobic activity, strength-training, and more contemplative activities such as yoga, all help break cycles of worry, absorption, and distraction, effectively draining tension from the body.
  • Reduced Risk of Depression, or Limited Symptoms of It. Some people have called exercise “nature’s antidepressant,” and studies have shown that physical activity reduces the risk of and helps people cope with the symptoms of depression.
  • Cognitive Skills Retention. Regular physical activity can help people maintain thinking, learning, and judgement as they age.
  • Better Sleep. A good night’s sleep is essential for clear thinking, and regular exercise promotes healthy, sound sleep. It can also help you fall asleep faster and deepen your rest.

Changing to a More Active Lifestyle

Adopting a physically active lifestyle offers significant health benefits and is strongly recommended for everyone, regardless of age or fitness level. While making changes can be challenging, even small adjustments—like choosing the stairs over the elevator or parking farther away to fit in extra steps—can gradually lead to a healthier routine and improved well-being. Taking it a step further by incorporating regular activities like walking, biking, or gardening not only enhances personal health but also contributes to environmental sustainability. To make physical activity a lasting habit, choose something you can easily integrate into your daily schedule and genuinely enjoy. For example, instead of meeting friends for coffee, consider going for a walk, rollerblading, or swimming at a local pool. You might find motivation in team sports, where the sense of accountability and social connection keeps you engaged, or in group classes like spinning or yoga, where an instructor provides guidance and encouragement. If you prefer solitude, solo activities such as jogging through your neighborhood can be just as fulfilling. Ultimately, the key to sustaining an active lifestyle is finding activities that align with your interests and bring you joy.