Benefits of Exercise: MedlinePlus

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class="syndicate"><p>We have all heard it many times before -- regular exercise is good for you, and it can help you manage your weight. But if you are like many Americans, you are busy, you sit most of the day at your job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the <a href="https://medlineplus.gov/howmuchexercisedoineed.html">recommended amount of physical activity</a> for your age. If you can do that, the payoff is that you will feel better, may help prevent or control many diseases, and will likely even live longer. </p> <h3>What are the health benefits of exercise?</h3> <p>Regular exercise and physical activity may:</p> <ul> <li><strong>Help you <a href="https://medlineplus.gov/weightcontrol.html">get to and stay at a healthy weight</a>.</strong> Along with diet, exercise plays an important role in maintaining a healthy weight and preventing <a href="https://medlineplus.gov/obesity.html">obesity</a>. If you are at a healthy weight, you can maintain it if the calories you eat and drink are equal to the amount of energy you burn. To lose weight, you need to use more calories than you eat and drink.</li><br/> <li><strong><a href="https://medlineplus.gov/howtopreventheartdisease.html">Reduce your risk of heart diseases.</a></strong> Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of <a href="https://medlineplus.gov/heartdiseases.html">heart diseases</a> such as <a href="https://medlineplus.gov/coronaryarterydisease.html">coronary artery disease</a> and <a href="https://medlineplus.gov/heartattack.html">heart attack</a>. Regular exercise can also lower high <a href="https://medlineplus.gov/highbloodpressure.html">blood pressure</a>, <a href="https://medlineplus.gov/cholesterol.html">cholesterol</a>, and <a href="https://medlineplus.gov/triglycerides.html">triglyceride</a> levels, all of which are risk factors for heart disease. </li><br/> <li><strong>Help your body manage <a href="https://medlineplus.gov/bloodglucose.html">blood glucose</a> (blood sugar) and insulin levels. </strong> Exercise can lower your blood glucose levels and help your insulin work better. This can reduce your risk of <a href="https://medlineplus.gov/metabolicsyndrome.html">metabolic syndrome</a> and <a href="https://medlineplus.gov/diabetestype2.html">type 2 diabetes</a>. And if you already have one of these diseases, exercise can help you to manage it. </li><br/> <li><strong>Help you manage a chronic health condition.</strong> For example, regular physical activity may help reduce <a href="https://medlineplus.gov/chronicpain.html">pain</a> and improve function in adults with <a href="https://medlineplus.gov/arthritis.html">arthritis</a>. It can also help support daily living activities for people with <a href="https://medlineplus.gov/disabilities.html">disabilities</a>. This may help them to be more independent. </li><br/> <li><strong>Help you<a href="https://medlineplus.gov/quittingsmoking.html"> quit smoking</a>. </strong> Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking. </li><br/> <li><strong>Improve your mental health and mood. </strong> During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with <a href="https://medlineplus.gov/stress.html">stress</a>, manage <a href="https://medlineplus.gov/anxiety.html">anxiety</a>, and reduce your risk of <a href="https://medlineplus.gov/depression.html">depression</a>. </li><br/> <li><strong>Help keep your thinking, learning, and judgment skills sharp as you age. </strong> Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain. </li><br/> <li><strong>Strengthen your bones and muscles. </strong> Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of <a href="https://medlineplus.gov/bonedensity.html">bone density</a> that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength. </li><br/> <li><strong>Reduce your risk of some cancers, </strong> including <a href="https://medlineplus.gov/colorectalcancer.html">colon</a>, <a href="https://medlineplus.gov/breastcancer.html">breast</a>, <a href="https://medlineplus.gov/uterinecancer.html">uterine</a>, <a href="https://medlineplus.gov/bladdercancer.html">bladder</a>, <a href="https://medlineplus.gov/esophagealcancer.html">esophageal</a>, <a href="https://medlineplus.gov/kidneycancer.html">kidney</a>, <a href="https://medlineplus.gov/stomachcancer.html">stomach</a>, and <a href="https://medlineplus.gov/lungcancer.html">lung</a> cancer. There are different ways that physical activity may lower the risk of these cancers. For example, it can strengthen your <a href="https://medlineplus.gov/immunesystemanddisorders.html">immune system</a> and reduce inflammation in your body. It also helps prevent obesity, which is a risk factor for many cancers. </li><br/> <li><strong>Reduce your risk of <a href="https://medlineplus.gov/falls.html">falls</a>. </strong> For older adults, doing balance and muscle-strengthening activities can help reduce your risk of falling. </li><br/> <li><strong><a href="https://medlineplus.gov/healthysleep.html">Improve your sleep.</a> </strong> Exercise can help you to fall asleep faster and stay asleep longer. </li><br/> <li><strong>Improve your sexual health. </strong> Regular exercise may lower the risk of <a href="https://medlineplus.gov/erectiledysfunction.html">erectile dysfunction</a> (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal. </li><br/> <li><strong>Increase your chances of living longer. </strong> Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and certain cancers. </li> </ul> <h3>How can I make exercise a part of my regular routine?</h3> <p>Here are some tips to help you make exercise part of your regular routine:</p> <ul> <li><strong>Make everyday activities more active.</strong> Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination. </li><br/> <li><strong>Be active with friends and family.</strong> Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team. </li><br/> <li><strong>Keep track of your progress.</strong> Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated. </li><br/> <li><strong>Make exercise more fun.</strong> Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities. </li><br/> <li><strong>Find activities that you can do even when the weather is bad.</strong> You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside. </li><br/> <li><strong>Remember that some physical activity is better than none.</strong> Do what you can! Even 5 minutes of physical activity has real health benefits. </li> </ul></div> </section> <a name="cat_76"></a> <section id="cat_76_section"> <div class="section"> <div class="section-header"> <div class="section-title"> <h2>Learn More </h2> </div> <div class="section-button"> <button title="Expand/Collapse section" role="button" aria-controls="section" aria-pressed="true" type="submit"> <span class="icon icon-section-action"></span> </button> </div> <div aria-live="polite" class="sm-live-area hide-offscreen"></div> </div> <div id="section76" class="section-body"> <ul class="bulletlist"> <li> <a href="https://www.cdc.gov/physical-activity-basics/benefits/" target="TheNewWin" data-sid="108727" >Benefits of Physical Activity</a> <span class="desc-text"> <span class="orgs"> (Centers for Disease Control and Prevention)</span> </span> </li> <li> <a href="https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health" target="TheNewWin" data-sid="33622" >Exercise and Bone Health</a> <span class="desc-text"> <span class="orgs"> (American Academy of Orthopaedic Surgeons)</span> </span> </li> <li> <a href="https://medlineplus.gov/ency/patientinstructions/000492.htm" data-sid="104238" >Exercise, lifestyle, and your bones</a> <span class="desc-text"> <span class="orgs"> (Medical Encyclopedia)</span> </span> <span class="also-lang"> Also in <a href="https://medlineplus.gov/spanish/ency/patientinstructions/000492.htm" data-sid="104279">Spanish</a> </span> </li> <li> <a href="https://medlineplus.gov/ency/quiz/007165_45.htm" data-sid="159316" >Fitness Facts & Fiction Quiz</a> <span class="desc-text"> <span class="orgs"> (Medical Encyclopedia)</span> </span> <span class="also-lang"> Also in <a href="https://medlineplus.gov/spanish/ency/quiz/007165_100.htm" data-sid="159317">Spanish</a> </span> </li> <li> <a href="https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity" target="TheNewWin" data-sid="115591" data-org="NIA">Health Benefits of Exercise and Physical Activity</a> <span class="desc-text"> <img width="25" height="16" alt="From the National Institutes of Health" title="From the National Institutes of Health" src="https://medlineplus.gov/images/nih.png" class="imgdesc"> <span class="orgs"> (National Institute on Aging)</span> </span> </li> <li> <a href="https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size" target="TheNewWin" data-sid="28034" data-org="NIDDK">Staying Active at Any Size</a> <span class="desc-text"> <img width="25" height="16" alt="From the National Institutes of Health" title="From the National Institutes of Health" src="https://medlineplus.gov/images/nih.png" class="imgdesc"> <span class="orgs"> (National Institute of Diabetes and Digestive and Kidney Diseases)</span> </span> <span class="also-lang"> Also in <a target="TheNewWin2" href="https://www.niddk.nih.gov/health-information/informacion-de-la-salud/control-de-peso/como-mantenerse-activo-independientemente-peso" data-sid="152608">Spanish</a> </span> </li> <li> <a href="https://familydoctor.org/why-exercise/?adfree=true" target="TheNewWin" data-sid="128981" >Why Exercise?</a> <span class="desc-text"> <span class="orgs"> (American Academy of Family Physicians)</span> </span> <span class="also-lang"> Also in <a target="TheNewWin2" href="https://es.familydoctor.org/por-que-debo-hacer-ejercicio/?adfree=true" data-sid="128980">Spanish</a> </span> </li> <li> <a href="https://newsinhealth.nih.gov/2025/01/working-out-stay-sharp" target="TheNewWin" data-sid="162598" >Working Out to Stay Sharp: Can Exercise Keep Your Brain Healthier?</a> <span class="desc-text"> <img width="25" height="16" alt="From the National Institutes of Health" title="From the National Institutes of Health" src="https://medlineplus.gov/images/nih.png" class="imgdesc"> </span> </li> </ul> </div> </div> </section> <a name="cat_59"></a> <section id="cat_59_section"> <div class="section"> <div class="section-header"> <div class="section-title"> <h2>Journal Articles <span class="subheading">References and abstracts from MEDLINE/PubMed (National Library of Medicine)</span> </h2> </div> <div class="section-button"> <button title="Expand/Collapse section" role="button" aria-controls="section" aria-pressed="true" type="submit"> <span class="icon icon-section-action"></span> </button> </div> <div aria-live="polite" class="sm-live-area hide-offscreen"></div> </div> <div id="section59" class="section-body"> <ul class="bulletlist"> <li> <a href="https://www.ncbi.nlm.nih.gov/pubmed/40040749" target="TheNewWin" data-sid="128896" >Article: Beneficial Effects of Exercise in Neuropathic Pain: An Overview of the...</a> <span class="desc-text"> </span> </li> <li> <a href="https://www.ncbi.nlm.nih.gov/pubmed/39984875" target="TheNewWin" data-sid="128896" >Article: No long-term benefits from resistance training on brain grey matter volumes...</a> <span class="desc-text"> </span> </li> <li> <a href="https://www.ncbi.nlm.nih.gov/pubmed/39914080" target="TheNewWin" data-sid="128896" >Article: Health and associated economic benefits of reduced air pollution and increased...</a> <span class="desc-text"> </span> </li> <li> <a href="https://pubmed.ncbi.nlm.nih.gov/?term=exercise[majr]+AND+english[la]+AND+humans[mh]+(benefit[ti]+OR+benefits[ti]+OR+beneficial[ti])+NOT+(letter[pt]+OR+editorial[pt]+editorial[pt)+AND+%22last+2+Years%22[edat]" target="TheNewWin" data-sid="128896" >Benefits of Exercise -- see more articles</a> <span class="desc-text"> </span> </li> </ul> </div> </div> </section> <a name="cat_69"></a> <section id="cat_69_section"> <div class="section"> <div class="section-header"> <div class="section-title"> <h2>Patient Handouts </h2> </div> <div class="section-button"> <button title="Expand/Collapse section" role="button" aria-controls="section" aria-pressed="true" type="submit"> <span class="icon icon-section-action"></span> </button> </div> <div aria-live="polite" class="sm-live-area hide-offscreen"></div> </div> <div id="section69" class="section-body"> <ul class="bulletlist"> <li> <a href="https://medlineplus.gov/ency/patientinstructions/000763.htm" data-sid="117739" >Give your heart a workout</a> <span class="desc-text"> <span class="orgs"> (Medical Encyclopedia)</span> </span> <span class="also-lang"> Also in <a href="https://medlineplus.gov/spanish/ency/patientinstructions/000763.htm" data-sid="117708">Spanish</a> </span> </li> </ul> </div> </div> </section> </div> <div class="side"> <aside> <section id="ht-img-section"> <div class="side-section"> <div class="section-header hide-offscreen"> <h2>Topic Image</h2> </div> <div class="section-body no-header"> <img src="https://medlineplus.gov/images/BenefitsOfExercise.jpg" title="Benefits of Exercise" alt="Benefits of Exercise" /> </div> </div> </section> <section id="encyclopedia-box"> <div class="side-section"> <div class="section-header red"> <h2>MEDICAL ENCYCLOPEDIA</h2> </div> <div id="more_encyclopedia" class="section-body"> <ul> <li><a data-sid="83679" href="https://medlineplus.gov/ency/article/007165.htm">Exercise and immunity</a></li> </ul> </div> </div> </section> <section id="magazine-box"> <div class="side-section"> <div class="section-header"> <h2>NIH MedlinePlus Magazine</h2> </div> <div id="more_magazine" class="section-body"> <ul> <li><a data-sid="155575" href="https://magazine.medlineplus.gov/article/physical-exercise" target="_blank">Physical Exercise</a></li> </ul> </div> </div> </section> <section> <div class="side-section"> <div class="section-header hide-offscreen"> <h2>Disclaimers</h2> </div> <div class="section-body no-header"> MedlinePlus links to health information from the National Institutes of Health and other federal government agencies. MedlinePlus also links to health information from non-government Web sites. See our <a href="https://medlineplus.gov/disclaimers.html">disclaimer</a> about external links and our <a href="https://medlineplus.gov/criteria.html">quality guidelines</a>. </div> </div> </section> </aside> </div> <div class="page-action-bottom"> <div class="page-actions"></div> </div> </article> </div> <p>The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.</p> <div id="citation-how-to"> <button><span>Learn how to cite this page</span></button> </div> </div> <footer> <div id="mplus-footer"> <div class="footer1"> <ul class="secondarynav"> <li><a href="https://medlineplus.gov/about/">About MedlinePlus</a></li> <li><a href="https://medlineplus.gov/whatsnew/">What's New</a></li> <li><a href="https://medlineplus.gov/sitemap.html">Site Map</a></li> <li><a href="https://support.nlm.nih.gov/knowledgebase/category/?id=CAT-01231&category=medlineplus&from=https%3A//medlineplus.gov/benefitsofexercise.html" target="_blank"><span>Customer Support</span></a></li> </ul> <ul class="follow-footer"> <li> <a href="https://medlineplus.gov/rss.html" class="follow-item">Subscribe to RSS<img src="https://medlineplus.gov/images/feed.png" class="social-media-toolkit-icon" alt="RSS" title="RSS"></a> </li> <li> <span class="follow-label">Follow us</span> <a href="https://twitter.com/medlineplus" class="follow-item" target="_blank"> <img src="https://medlineplus.gov/images/i_share_twitter.png" class="follow-icon" alt="X" title="X"> </a> <a href="https://facebook.com/Mplus.gov/" class="follow-item" target="_blank"> <img src="https://medlineplus.gov/images/i_share_fb.png" class="follow-icon" alt="Facebook" title="Facebook"> </a> <a href="https://www.instagram.com/mplusgov/" class="follow-item" target="_blank"> <img src="https://medlineplus.gov/images/Instagram_Glyph_Gradient_RGB.png" class="follow-icon" alt="Instagram" title="Instagram"> </a> </li> <li> <a href="https://medlineplus.gov/social-media-toolkit/" class="social-media-toolkit-item">Social Media Toolkit<img src="https://medlineplus.gov/images/i_social_media_toolkit.png" class="social-media-toolkit-icon" alt="Social Media Toolkit" title="Social Media Toolkit"></a> </li> </ul> </div> <div class="footer2"> <ul> <li><a href=" https://www.nlm.nih.gov/web_policies.html" target='_blank'>NLM Web Policies</a></li> <li><a href="https://medlineplus.gov/about/using/usingcontent/" >Copyright</a></li> <li><a href="https://medlineplus.gov/accessibility.html">Accessibility</a></li> <li><a href="https://medlineplus.gov/about/using/criteria/">Guidelines for Links</a></li> <li><a href="https://medlineplus.gov/plugins.html">Viewers & Players</a></li> <li><a href="https://www.hhs.gov/vulnerability-disclosure-policy/index.html" target="_blank">HHS Vulnerability Disclosure</a></li> <li><a href="https://medlineplus.gov/medlineplus-connect/">MedlinePlus Connect for EHRs</a></li> <li><a href="https://medlineplus.gov/about/developers/">For Developers</a></li> </ul> <div class="address"> <a href="https://www.nlm.nih.gov" target="_blank">National Library of Medicine</a> <span>8600 Rockville Pike, Bethesda, MD 20894</span> <a href="https://www.hhs.gov" target="_blank">U.S. Department of Health and Human Services</a> <a href="https://www.nih.gov" target="_blank">National Institutes of Health</a> </div> <div class="date"> <span id="lastupdate">Last updated July 12, 2024</span> </div> <div class="return-top"><a href="#top" title="Return to top"><img class="return-top-icon" alt="Return to top" src="https://medlineplus.gov/images/return-top.png"></a></div> </div> </div> </footer> </div> <script src="https://medlineplus.gov/jslib/jquery-3.6.0.min.js" type="text/javascript"></script> <script src="https://medlineplus.gov/jslib/mplus-frontend-controls-new.js" type="text/javascript"></script> <script src="https://medlineplus.gov/jslib/mplus-share.js?id=1112022" type="text/javascript"></script>  <script src="https://medlineplus.gov/jslib/control.js" type="text/javascript"></script> <script src="https://medlineplus.gov/uswds/js/uswds.min.js" type="text/javascript"></script> <script type='application/ld+json'> [ { "@context": "http://schema.org", "@type": "MedicalWebPage", "name": "Benefits of Exercise", "description": "Regular exercise is one of the best things you can do for your health. Learn about all of the benefits, plus tips on adding exercise to your routine.", "mainContentOfPage": "We have all heard it many times before \u002D\u002D regular exercise is good for you, and it can help you manage your weight. But if you are like many Americans, you are busy, you sit most of the day at your job, and you haven\u0027t yet changed your exercise habits. The good news is that it\u0027s never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of physical activity for your age. If you can do that, the payoff is that you will feel better, may help prevent or control many diseases, and will likely even live longer. \u000A\u000AWhat are the health benefits of exercise?\u000ARegular exercise and physical activity may:\u000A\u000AHelp you get to and stay at a healthy weight. Along with diet, exercise plays an important role in maintaining a healthy weight and preventing obesity. If you are at a healthy weight, you can maintain it if the calories you eat and drink are equal to the amount of energy you burn. To lose weight, you need to use more calories than you eat and drink.\u000A\u000AReduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as coronary artery disease and heart attack. Regular exercise can also lower high blood pressure, cholesterol, and triglyceride levels, all of which are risk factors for heart disease. \u000A\u000AHelp your body manage blood glucose (blood sugar) and insulin levels. Exercise can lower your blood glucose levels and help your insulin work better. This can reduce your risk of metabolic syndrome and type 2 diabetes. And if you already have one of these diseases, exercise can help you to manage it. \u000A\u000AHelp you manage a chronic health condition. For example, regular physical activity may help reduce pain and improve function in adults with arthritis. It can also help support daily living activities for people with disabilities. This may help them to be more independent. \u000A\u000AHelp you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking. \u000A\u000AImprove your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress, manage anxiety, and reduce your risk of depression. \u000A\u000AHelp keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain. \u000A\u000AStrengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle\u002Dstrengthening activities can help you increase or maintain your muscle mass and strength. \u000A\u000AReduce your risk of some cancers, including colon, breast, uterine, bladder, esophageal, kidney, stomach, and lung cancer. There are different ways that physical activity may lower the risk of these cancers. For example, it can strengthen your immune system and reduce inflammation in your body. It also helps prevent obesity, which is a risk factor for many cancers. \u000A\u000AReduce your risk of falls. For older adults, doing balance and muscle\u002Dstrengthening activities can help reduce your risk of falling. \u000A\u000AImprove your sleep. Exercise can help you to fall asleep faster and stay asleep longer. \u000A\u000AImprove your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal. \u000A\u000AIncrease your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and certain cancers. \u000A\u000A\u000AHow can I make exercise a part of my regular routine?\u000AHere are some tips to help you make exercise part of your regular routine:\u000A\u000A\u000AMake everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker\u0027s office instead of sending an email. Wash the car yourself. Park further away from your destination. \u000A\u000ABe active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team. \u000A\u000AKeep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated. \u000A\u000AMake exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit \u002D if you stick with just one type of exercise, you might get bored. Try doing a combination of activities. \u000A\u000AFind activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside. \u000A\u000ARemember that some physical activity is better than none. Do what you can! Even 5 minutes of physical activity has real health benefits.\u000A\u000A", "primaryImageOfPage": { "@type": "ImageObject", "contentUrl": "https://medlineplus.gov/images/BenefitsOfExercise.jpg" }, "url": "https://medlineplus.gov/benefitsofexercise.html" } ] </script> </body> </html>

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Benefits of Exercise: MedlinePlus