Five reasons why exercise should be part of your everyday routine

Prioritising day-to-day physical activity becomes more natural with some straightforward planning strategies.

Exercise has many benefits, so we should incorporate it into our daily routines. The question is, how exactly do we do that? And what activities should we do to maximise the benefits of our training?

Recommended exercise guide

Exercise and physical activity are fantastic ways to have fun, feel better and boost your health. If you haven’t started your routine and are curious how to begin, the HSS (US Department of Health and Human Services) recommends the following guide for most healthy adults:

Aerobic activity

Accomplish at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise every week. Or a mix of moderate and vigorous training. It’s suggested that you spread out this activity over a week, rather than trying to do it all in a single day.

Moderate aerobic exercise includes biking, brisk walking and swimming. Vigorous aerobic exercise consist of activities such as running, heavy yardwork and aerobic dancing.

If you want to achieve significant health benefits as well as assist in losing or retaining weight, you need to exercise at least 300 minutes per week.

Even small amounts of physical activity are beneficial though – being active for short periods throughout the day can deliver real benefits for your health.

Strength training

Perform strength training exercises for all primary muscle groups at least two times weekly. Try to do a single set of each exercise with a heavy weight or resistance level to tire your muscles after around 12 to 15 reps.

Strength training can include using your own body weight, weight machines, resistance tubing or resistance paddles in the water, rock climbing, and heavy bags.

If your aim is weight loss, focus on meeting specific fitness goals and, to get even more benefits, you should ramp up your moderate aerobic activity.

Over the past few decades, the number of obese and overweight Americans has dramatically increased.

Many people do not reach the day-to-day physical activity suggested by the Centers for Disease Control (CDC) [1]. This has contributed to the incredibly elevated numbers of obese and overweight and adults and children across the country.

Solving this health issue is complex and any solution has to include an array of factors. One crucial element is including exercise as a consistent portion of your daily schedule.

For adults aged 18-64, thirty minutes of daily exercise with two days of resistance training is recommended. The are plenty of benefits of raising physical activity.

The CDC reports that people who exercise frequently have improved moods, lower body weights, improved immunity, and lower stress levels.

Here are five reasons why you should include exercise in your daily routine if you are having trouble fitting it in [2]:

Exercise can alter your mood

Working out produces endorphins, giving you a euphoric rush after a workout. Next time you’re having one of those bad days, try going for a quick run or attending a spinning class, and the day might not seem so gloomy after all.

Needing an emotional lift or wanting to destress after a hard day? A brisk walk or a gym session might help.

Various brain chemicals are stimulated by physical activity, making you feel more relaxed, less anxious and happier. Exercise can also boost your confidence and self-esteem.

In addition, taking time out for a run or lifting weights can help you forget about the problems and stress of everyday life. This also does wonders before a big exam or a work presentation.

Exercising is sociable

One way to meet like-minded people, especially after moving to a new city or starting a new job, is to join exercise classes.

You can support each other during a challenging workout, and feel euphoric together when you’re finished.

Taking part in physical activity and exercising can be enjoyable. Enjoying the outdoors, engaging in activities that make you happy, or simply unwinding are all advantages of these kinds of activities. Connecting with your family or friends in a fun social setting can also be facilitated by physical activity.

Feeling confident is another one of exercise’s benefits. The physical effects of exercise are well known, but the mental effects are often ignored. 

Training can also help boost your confidence from being more comfortable with your body and appearance, helping you in social situations or at work.

Consider taking dance classes, hiking trails, or joining a soccer team. Make time for physical activities you enjoy. Take a break from boredom by trying something new or spending time with family or friends.

Training helps boost energy

Are you quickly tired from household chores or doing the groceries? Regular physical activity can boost your endurance and enhance muscle strength.

Exercise supplies nutrients and oxygen to your tissues and helps your cardiovascular system work more efficiently. By imoroving your lung and heart health, you’ll have more energy to tackle daily chores and anything else life throws at you.

Exercise promotes better sleep

Are you struggling to sleep? Regularly working out can help you fall asleep faster and get better sleep quality. Note that sleep may be difficult if you exercise too close to bedtime.

Exercise is excellent for your health

Twenty minutes on the treadmill daily will become more manageable as you keep at it. Hang in there and the weights will feel lighter.

It will all be worth it to accomplish something you couldn’t do before. And you can bask in the sense of fulfillment knowing it all came from your hard work.

Exercise can help prevent excessive weight gain or aid in maintaining weight loss [4]. Partaking in physical activity burns calories and the more intense the action, the more calories are burnt.

Regular gym sessions are great but don’t worry if you can’t find a large amount of time to workout every day. Any amount of training is better than zero.

To build on the benefits of exercise, try and be more active throughout the day. Use the stairs rather than the elevator, or amp up your household chores. Consistency is key.

In addition, exercise combats health conditions and diseases. Are you worried about heart disease, or are you hoping to lower high blood pressure? 

No matter your current weight, being active enhances high-density lipoprotein (HDL) cholesterol – also known as “good” cholesterol – and lowers unhealthy triglycerides. This keeps your blood flowing smoothly, reducing cardiovascular disease risk.

Regular exercise helps address numerous health concerns, including:

  • Anxiety
  • Arthritis
  • Depression
  • Falls
  • High blood pressure
  • Metabolic syndrome
  • Stroke
  • Type 2 diabetes
  • Various types of cancer

It can also assist improved cognitive function and lowers death risk from all causes. So, the next time you’re feeling down, put on your sneakers and sweat it out. It might not be easy, but hang in there because you will feel much better once you have finished.

Remember to consult your doctor before beginning a new workout program, especially if you haven’t worked out for a long time, have any concerns about your fitness, or have chronic health problems like heart disease, diabetes or arthritis.


The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.