Exercise benefits your physical health, trims your waistline, helps you maintain a healthy weight and reduces your risk of many diseases and illnesses. It also makes you feel more energetic, improves your sleep patterns and boosts memory and cognitive function.

However, the psychological benefits of exercising are less well known.

1. Increased Energy

Exercise causes your body to release hormones called endorphins that help boost energy levels both during and after a workout. Whether you’re working out in the gym with a friend or on your own, this positive mood lift can last for hours and improve the quality of your life.

The most common type of fitness activity is aerobic or endurance training. This type of exercise causes your heart and lungs to work harder, which increases how much oxygen is in the blood. This extra oxygen helps your muscles, brain and body work more efficiently. It’s also good for your heart, which is important for your long-term health.

If you’re not used to vigorous activity, it can be difficult at first to get your body into this kind of exercise mode. However, over time, this activity will become easier and you’ll have more energy. You can measure your intensity using a Rating of Perceived Exertion (RPE) scale. 0 is sitting down, and 10 is maximum exertion.

When you exercise regularly, it can make your brain think more clearly and improve the way you cope with stress. It can help you relax and sleep better and can lower your risk for some diseases, like heart disease. It can also change the levels of chemicals in your brain that cause depression and anxiety.

People often confuse the terms “health” and “fitness.” They are two separate things, but they are interrelated. The 6 parts of physical fitness that contribute to a healthy lifestyle are body composition, cardiorespiratory endurance, flexibility, muscular endurance and power, and reaction time. These components are referred to as health-related because scientists in kinesiology have found that they can reduce the risk of disease and promote wellness, including a higher quality of life and a reduced risk for chronic disease and early death.

2. Better Sleep

It’s a well-known fact that exercise makes you tired and promotes a good night of sleep. However, many people don’t know that getting good quality sleep also helps to enhance your workouts. This creates a positive feedback loop of healthy body and mind.

Physical activity can help you sleep better because it stimulates the release of a hormone called melatonin, which regulates your sleep-wake cycle. It also relieves stress, which is a common impediment to sleep. If you can’t fall asleep at night, sleeping can make you feel irritable and tired, so your energy will suffer. Regular exercise can eliminate these problems and lead to restful sleep.

The best time to work out for better sleep is in the morning, when the body’s circadian rhythm (the natural clock that tells you when it’s time to fall asleep and wake up) is working properly. You can also maximize your sleep benefits by exercising outdoors in the sunlight, which is known to boost melatonin production.

Another thing to consider is how intense your exercise is. High-intensity exercises can actually keep you awake at night, so it’s a good idea to avoid them just before bedtime. On the other hand, light stretches and low-impact aerobics before bedtime can relax your muscles and prepare you for sleep. Moreover, you might want to drink a lot of water during your workouts because dehydration can make it harder for you to fall asleep at night.

3. Weight Loss

Many people struggle with weight loss, but exercise can help you lose and maintain your ideal body weight. The key is to find a workout routine you enjoy and stick with it, even if it means starting with just 10 or 15 minutes of activity on most days at first. As your body gets used to the activity, you can gradually increase the amount of time you spend exercising.

You should not expect to feel a lot of muscle soreness after every exercise session, but if you do, it can be a good indication that your workout was effective. The hormones released during a workout can also make you feel better and give you an energy boost that lasts long after your session is over.

4. Better Mental Health

Getting exercise helps improve mood, reduce anxiety and depression, boost confidence and self-esteem, improve sleep, decrease stress levels, and sharpen memory. When you get exercise, hormones are released that make you feel good and give a natural boost to your mood. You may even find that you are able to better handle life’s challenges with less stress and anxiety.

In some cases, studies have shown that when you exercise regularly, it is possible to see the same results for your mental health as if you had taken antidepressants. This is due to the fact that you are able to lift your spirits naturally and in a very quick way by exercising. Exercise has also been found to change the levels of certain chemicals in your brain, including serotonin and dopamine, which help to boost your mood and combat depression.

It has been recommended by many health professionals that you should be doing at least 30 minutes of moderate physical activity on most, preferably all days of the week. You don’t have to be doing this all at once; in fact, it’s better to start off small and slowly increase the amount of time that you are spending on your exercise.

You can even go a step further and make it fun! Exercising with a friend or family member can make it much more enjoyable and encourage you to keep up with your workout routine. It can also help to have a set schedule so that you aren’t always debating whether or not you will be working out. This can make a big difference in your attitude towards exercise! The benefits of exercise are many and varied, but what is often overlooked is the emotional support that you can gain from making it a regular part of your lifestyle.

5. Increased Self-Esteem

Achieving your fitness goals provides a big boost to self-esteem. Whether your goal was to improve your endurance, lose weight, or climb the stairs without getting winded, each achievement along the way is something to feel good about. Your confidence increases with each accomplishment and may make you more confident overall, which can lead to more positive relationships and less anxiety and depression.

The increase in self-esteem also helps you to better handle stressful situations. Studies suggest that individuals with higher levels of self-esteem are less likely to engage in rumination, a pattern of repeatedly fixating on unpleasant, unwanted, or upsetting thoughts, which can lead to anxiety and depression.

There are many definitions of fitness, and yours may vary based on your specific interests and abilities. Generally, however, the term refers to your body’s ability to function efficiently in an active environment. This includes a healthy diet, regular physical activity, and the proper ratio of muscle to fat.

As you can see, there are many reasons to start exercising regularly. But before you hit the gym or take on a new exercise routine, understand that fitness is about more than just looking good. Your health and well-being are inextricably linked, and physical activity can do just as much for your mind as it does for your body.