Why is exercise important? The mental and physical benefits

You've probably heard it a million times: "You should be exercising more." But have you ever stopped to wonder what exercise actually does for you beyond the vague promise of being "healthier"? What are the real, tangible benefits that show up in your daily life?

In recent years, there's been a massive shift in how we think about movement. Cycling, walking, running, yoga, swimming—these aren't just trendy activities anymore. They're backed by solid science showing genuine health benefits. The global fitness industry has exploded to over $100 billion, and with good reason.

But let's get specific. How exactly does moving your body translate into feeling better? And what role does exercise play when it comes to your mental wellbeing?

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How exercise supports your physical health

Exercise combats health conditions and diseases

Here's the thing: we tend to think of conditions like diabetes, heart disease, and cancer as problems for "future us" or "older people." But the choices you make today are already shaping your body's health trajectory.

Exercise isn't a magic cure-all—diet, genetics, and socioeconomic factors all matter too. But research shows that lack of physical activity is a primary cause of chronic disease. Regular movement has been shown to improve insulin sensitivity, support heart health, and improve body composition, while also helping to lower blood pressure and cholesterol levels.

The Mayo Clinic points out something particularly interesting: no matter what your current weight is, being regularly active increases your levels of HDL cholesterol (the "good" kind) and decreases triglycerides. Translation? Your blood flows more smoothly, which means a lower risk of cardiovascular disease.

Here's a quick look at some of the health conditions regular exercise can help protect against:

• Stroke
• Metabolic syndrome
• High blood pressure
• Type 2 diabetes
• Many types of cancer

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Exercise supports a healthy weight and metabolism

There's pretty much universal agreement that exercise helps with both initial weight loss (for those with excess body fat) and maintaining that loss over time. It does this by burning visceral fat (the kind that's harmful to your health) while building and preserving lean muscle mass.

Exercise helps create a moderate calorie deficit, which encourages sustainable weight loss. It also boosts your metabolism, meaning you burn more calories throughout the day—even when you're sitting down.

So how much should you actually aim for? The USDA physical activity guidelines recommend at least 150 to 300 minutes per week of moderate-intensity activity, or 75 to 150 minutes of vigorous-intensity aerobic activity (or a mix of both) for substantial health benefits.

What counts as aerobic exercise? Essentially, anything that gets your heart rate up: brisk walks, running, cycling, swimming, spinning, high-intensity circuit training, and more.

The USDA also recommends incorporating anaerobic exercise (also known as resistance or weight training). This type of movement is particularly good for building muscle, reducing insulin resistance, and boosting metabolism. If that sounds intimidating, don't worry—weighted exercise can be totally accessible and customizable based on your goals, abilities, and any injuries you might have. Jump-roping is a fun, inexpensive option. Weightlifting can be adapted too (there are plenty of modifications for common exercises if you're dealing with knee injuries, for example).

Here's the most important thing to remember: the best type of exercise is the one you actually enjoy. Maybe that's listening to your favorite podcast while walking around your neighborhood a few times a week. Or taking a weekly spin class where you also get to build community. Or biking to and from work when the weather's nice. The most sustainable exercise is the kind that fits your routine and matches your interests.

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How exercise benefits your mental health

Exercise helps prevent neurodegenerative diseases

Everyone's different, but the data is pretty clear: exercise is good for your brain on multiple levels.

A review of 75 studies found that exercise may trigger adaptive mechanisms that represent an important non-drug strategy to improve resilience against Alzheimer's disease. The research showed that factors related to neurodegeneration and dementia development seem to be disrupted with regular exercise. In fact, results from 11 studies indicated that engaging in regular exercise reduced the risk of developing Alzheimer's by 45%.

Scientists aren't entirely certain why this happens—but there are some compelling theories. Since exercise increases your heart rate, it promotes blood flow and oxygen to your brain, which stimulates the production of hormones that enhance brain cell growth. Another theory suggests that exercise reduces oxidative stress and inflammation, which in turn promotes positive changes to brain structure and function. Exercise has also been shown to affect the hippocampus, the part of your brain responsible for memory and learning.

Whatever the exact reasons, the scientific community pretty much agrees on this: exercise is good for your long-term brain function.

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Exercise reduces anxiety and depression

Let's talk about the more immediate mental health benefits—the kind you might notice within just a couple of weeks.

Harvard Health did a deep dive into how exercise can relieve anxiety, and here's what they found:

• The act of exercise distracts you from whatever you're anxious about
• Moving your body reduces muscle tension
• An increase in heart rate contributes to changes in brain chemistry, increasing the availability of anti-anxiety neurochemicals (like serotonin, GABA, BDNF, and endocannabinoids)
• Exercise activates the parts of your brain responsible for executive function while regulating the amygdala (the part in charge of fear, threats, and survival)

While Harvard couldn't pinpoint exactly how much exercise you need to see a reduction in anxiety, research in the journal Anxiety-Depression showed that people who report high levels of physical activity are more protected against developing anxiety symptoms than those with low physical activity.

The same pattern holds true for depression. In a small study of 24 women diagnosed with depression, researchers found that exercise of any intensity improved mood and depressive symptoms. On the flip side, a systematic review of 19 studies found that when people who regularly exercise stop (even for just a few weeks), they experience significant increases in symptoms of anxiety and depression.

Why is exercise so powerful for depression relief? Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, is careful to point out that exercise isn't a catch-all solution—diet, biology, and life experience all influence mental health. While for some people exercise works as well as antidepressants, it's not enough on its own for those suffering from severe depression. But for those it does help, the reason is likely physiological.

High-intensity exercise releases endorphins, those feel-good chemicals that create a "runner's high." For those who prefer regular low-intensity exercise, this triggers the release of neurotrophic proteins, which cause nerve cells to grow (particularly in the hippocampus, which is often smaller in people with depression) and make new connections.

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Exercise helps you sleep better

Johns Hopkins Medicine recently reported that "based on available studies, we have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality."

Now, timing matters here. Some people find that if they exercise immediately before bed, they actually can't fall asleep. This is likely because of two things:

Aerobic exercise releases endorphins: While these feel-good chemicals are normally great, they're not always a recipe for immediate sleepiness. It's best to let them "wash out" and give your brain a chance to wind down before bed. Ideally, avoid exercising 1-2 hours before sleep. (Keep in mind that everyone's different—test out different timing to see what works best for you!)

Exercise raises your core body temperature: According to Johns Hopkins, an elevation in core body temperature signals to your body that it's time to wake up. A decline in core body temperature signals sleepiness.

If you want to tap into the sleep benefits of exercise, try scheduling your workout for the morning or afternoon. Experts believe that people who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality as soon as that same night. If you struggle with insomnia or anxiety before bed, give daytime exercise a try—you might see immediate results.

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The takeaway

Exercise offers genuine, measurable benefits for both your body and mind. Whether you're looking to reduce your risk of chronic diseases, support your mental health, or simply sleep better at night, regular movement can make a real difference in how you feel day to day.