Exercise involves physical activity and increasing the heart rate beyond resting levels. It is important for preserving physical and mental health.

Participating in daily exercise of any intensity is crucial for preventing various diseases and health problems. Discover more about different types of exercise and their benefits here.

Types of exercise

People divide exercise into the following broad categories:

  • aerobic
  • anaerobic
  • agility training
  • stretching and flexibility

This section outlines each of these categories.

Aerobic exercise

Aerobic exercise focuses on enhancing the body’s ability to utilize oxygen. Most aerobic activities are performed at moderate intensity for extended durations.

A typical aerobic exercise session includes warming up, engaging in at least 20 minutes of activity, and then cooling down. This type of exercise primarily involves large muscle groups.

Some examples of aerobic exercise include:

Anaerobic exercise

Anaerobic exercise relies on energy sources other than oxygen. This type of exercise is used to build power, strength, and muscle mass.

These high-intensity activities typically last no longer than about 2 minutes before a brief rest is needed. Examples of anaerobic exercises include:

  • weightlifting
  • sprinting
  • intensive and fast skipping with a rope
  • interval training
  • isometrics
  • any rapid burst of intense activity

Agility training

Agility training focuses on enhancing a person’s ability to maintain control while accelerating, decelerating, and changing direction.

For instance, in tennis, agility training helps players control their positioning on the court and recover effectively after each shot.

Athletes involved in sports that depend heavily on positioning, coordination, speed, and balance should regularly incorporate agility training into their routines.

Examples of sports that require agility include:

  • tennis
  • American football
  • hockey
  • badminton
  • volleyball
  • basketball
  • soccer
  • martial arts
  • boxing
  • wrestling

Stretching and flexibility

Some exercises integrate stretching, muscle conditioning, and balance training. A well-known and effective example is yoga, which enhances balance, flexibility, posture, and circulation.

Pilates is another option that focuses on promoting flexibility and core strength. Similarly, tai chi is an effective exercise that emphasizes gentle stretching and relaxation rather than intensity.

Benefits of exercise

Participating in regular exercise is advantageous for both physical and mental health. Research has demonstrated that it can elevate mood, increase energy levels, and lower the risk of chronic diseases.

This section highlights the key benefits of exercise [1].

Boosts mood and mental health

Exercise can enhance a person’s mood and reduce feelings of depression, anxiety, and stress. A 2019 review found that just 10 to 30 minutes of exercise is sufficient to improve mood.

Numerous studies have also shown that exercise can be therapeutic for mental health issues, including depression, anxiety, and drug addiction.

Helps with weight management

Exercise, especially aerobic activity, burns calories and can assist individuals in achieving and maintaining a healthy weight.

While anaerobic exercises like weightlifting burn fewer calories, they are effective for building muscle and enhancing strength.

Increasing muscle mass allows the body to burn more fat, even at rest, as muscle tissue is the most efficient at fat burning.

Combining aerobic exercise with resistance training may also optimize fat loss and help maintain muscle mass, aiding in weight management and promoting lean muscle preservation.

Reduces the risk of chronic conditions

Extensive research links lifelong, regular exercise to a longer health span and a delayed onset of at least 40 chronic conditions.

Exercise has been shown to lower the risk of diabetes, stroke, and cardiovascular disease (CVD). It can also enhance life expectancy and improve symptoms in individuals with coronary artery disease.

High-intensity exercise stimulates bone growth and decreases the risk of osteoporosis. A 2023 review indicated that strength training, jumping, and weight-bearing aerobic exercises can reduce the risk of osteoporosis in postmenopausal women.

Helps brain health and memory

Regular exercise supports brain health and helps maintain cognitive function, or the ability to think.

In fact, many researchers suggest that regular exercise offers neuroprotective benefits against neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease.

Research from 2021 indicated that exercise can lead to an increase in the size of the hippocampus, a brain region crucial for memory and learning, potentially enhancing mental function.

Regular physical activity is particularly important for older adults, as it can help slow the physiological effects of aging in the brain.

Improves relaxation and sleep quality

Regular exercise can promote relaxation by improving sleep quality and alleviating symptoms of sleep disorders.

This effect occurs because physical activity boosts melatonin production, a hormone that regulates sleep. Consequently, exercise can help individuals fall asleep more quickly and enhance overall sleep quality. Additionally, exercise reduces stress, further aiding relaxation.

A 2018 study investigated the sleep quality of individuals with chronic insomnia over a period of four months and found that stretching and resistance exercises improved both sleep quality and duration, as well as helped participants fall asleep faster.

Risks of not exercising

The World Health Organization (WHO) identifies physical inactivity as a significant risk factor for numerous chronic conditions and deaths globally.

A sedentary lifestyle can elevate the risk of the following health issues:

  • heart disease
  • high blood pressure
  • stroke
  • diabetes
  • depression
  • dementia
  • several cancers

It can also lead to a higher risk of premature death from all causes, including complications related to obesity.

Finding time to exercise

A hectic schedule can make it challenging to find time for exercise. However, there are effective ways to integrate physical activity into your daily routine.

Here are some tips for incorporating exercise into a busy schedule:

  • Look for car trips that you can replace with walking or cycling. Is it essential to drive to work? If so, consider parking half a mile away from the office and walking the rest of the way.
  • Individuals who commute via public transportation might consider getting off their bus or train a few stops early and walking the rest of the way.
  • Think about using the stairs instead of elevators or escalators at your office.
  • Be mindful of the time spent watching television and aim to avoid prolonged viewing sessions. While watching TV, consider doing light exercises like stomach crunches or jumping jacks.
  • If someone enjoys video games, they might consider playing games that promote physical activity, such as exercise routines available on a Nintendo Wii.
  • Engaging in vigorous housework, gardening, and going up and down the stairs while completing chores also counts as physical activity and can help individuals meet their fitness guidelines effectively.

Individuals are likely to benefit the most from exercises they enjoy that align with their lifestyle.

Here are some examples that are easiest to incorporate into a daily routine:

  • Take a brisk 30-minute walk five times a week.
  • Walk your dog more frequently or go for walks and jogs with friends.
  • Incorporate swimming into your weekly routine, even if it’s not daily.
  • Join exercise classes that are enjoyable, collaborative, and informative.
  • Become a member of a martial arts club, where beginner sessions can be both gentle and fun.

Exercise can be a gradual learning process. It’s important to space out sessions throughout the week and gradually increase the intensity.

Staying hydrated by drinking plenty of water during and after exercise is essential. Consulting with a doctor is advisable for anyone with a health condition or injury that may impact their exercise levels or worsen with activity.

While a mix of aerobic and anaerobic exercise offers the greatest benefits, any form of exercise is better than none for those leading a sedentary lifestyle.

Guidelines

Current U.S. guidelines recommend that individuals aim for:

  • At least 150 minutes of moderate-intensity exercise each week.
  • At least two strength-training sessions per week.
  • A combination of aerobic, muscle-strengthening, and balance activities.

Activities like dance and tai chi can be great options for those looking to meet these exercise guidelines, as they encompass multiple types of activities.

If these guidelines feel overwhelming, individuals can start slowly and gradually work toward these goals. Even just 5 minutes of physical activity can offer health benefits.

Tips for starting

Maintaining a consistent exercise routine can be challenging for some individuals. Here are some tips to help you achieve long-term success:

  • Set a clear goal: Whether for health reasons or other motivations, always keep in mind why you began increasing your exercise levels.
  • Go at your own pace: Pushing yourself too hard too quickly can raise the risk of injury and hinder the development of a stable routine. Establish targets based on your initial goals and celebrate small victories to boost your confidence.
  • Have fun: A routine is more sustainable when you enjoy the physical activities involved.
  • Join a club with a friend: Exercising with a friend or joining a fitness club can make workouts more enjoyable.
  • Seek help from trainers and instructors: Individuals new to exercise or those wanting to enhance their routine may benefit from working with a personal trainer or instructor. They can offer motivation and guidance, helping you track your goals and stay committed.
  • Vary your workouts: Change your exercise routine every few weeks. Mixing things up allows you to work on different muscle groups and enhances the range of benefits. If you particularly enjoy running, consider varying your speed, distance, or trying new routes with more hills.
  • Make it a habit: After a few weeks of consistency, an exercise routine can become a habit, even if it feels challenging or tedious at first.

Summary

Whether individuals participate in light exercises like walking or high-intensity activities such as uphill cycling or weight training, regular exercise offers numerous benefits for both the body and mind.

Having a clear goal, selecting activities that are enjoyable and engaging, and working out with friends and family can all enhance motivation to stay active.