8 ways exercise can improve your health

In this blog, we look at the top eight ways exercise can improve our overall health.

1. Improve your cardiovascular fitness

Commonly referred to as ‘cardio’, cardiovascular fitness encompasses activities that elevate your heart rate, breathing, sweating and overall blood flow such as walking, running, cycling, swimming, and dancing².

Not only does engaging in regular cardio strengthen your heart, bones, muscles and joints, it can help improve your mood, and lower your risk of heart disease and dementia later on in life². Australian Government guidelines recommend at least 30 to 45 minutes of cardiovascular exercise a day, 5 or more days of the week.²

2. Strengthens muscles and bones

Weightlifting, also known as strength training or resistance training, is extremely beneficial for overall health. Resistance training helps to build strength in muscles and protects bones and joints, in addition to helping to reduce the risk of heart disease and diabetes³.

With women more likely to develop osteoporosis because of the hormonal changes during menopause, resistance training becomes all the more important as we age⁴.

Type of resistance training include free weights, weight machines, resistance bands, and suspension training, as well as exercises that use your own body weight, including squats, push-ups and chin-ups.⁵

Remember to consult with your GP or heath professional before beginning resistance training.

3. Reduce stress and improve mental health

During exercise, your brain releases feel good chemicals like endorphins, a group of hormones that block the perception of pain and increase feelings of wellbeing, and serotonin, which regulates mood, memory, learning and more^6,7,8. Research has also connected increased exercise with reduced stress and boosted memory⁶.

If you engage in a social sport, or attend a local gym or club, exercise can also give you opportunities to make new connections, reducing feelings of loneliness and isolation⁶.

4. Boost energy levels

If you’re feeling tired or lethargic, exercise may be the last thing you feel like doing. However, research has proven time and again that engaging in exercise leads to increased feelings of energy and decreased feelings of fatigue^2,6.

Something as simple as a 30-minute walk around your neighbourhood or practicing yoga at home can do wonders for your energy levels².

5. Get better sleep

Engaging in regular exercise not only boosts physical fitness but also enhances sleep quality for most people¹.

Moderate to vigorous exercise has been found to expedite sleep onset, while also reducing nocturnal awakenings and daytime drowsiness⁹.

Exercise can also impact the quality and duration of sleep through indirect mechanisms, such as reducing excessive weight gain. This, in turn, decreases the likelihood of experiencing symptoms associated with obstructive sleep apnea (OSA), with approximately 60% of moderate to severe cases being linked to obesity¹⁰.

6. Keep your brain healthy

The Brain Foundation, an Australian based charity, recommends incorporating daily exercise into your routine whenever possible.

Research conducted by the University of British Columbia suggests that even just three sessions of 60 minutes of exercise per week can produce notable benefits. After six months, individuals aged 56 to 96 who participated in three weekly aerobics classes exhibited significant improvements in cognitive function, including memory. Additionally, the study revealed that regular exercise could potentially slow down the effect of mini-strokes, thereby potentially reducing the risk of developing dementia¹¹.

7. Aid weight management

If your GP has recommended you lose weight, the most sustainable way to do so is to consume a healthy diet and, of course, engage in regular exercise¹².

While cardio contributes to weight loss by burning calories, combining it with resistance training, yields better results¹³. Building muscle increases metabolism (the process where your body converts what you eat and drink into energy) by helping to jump start the fat burning process¹⁴, aiding in long-term weight management.

Limiting calorie intake is also essential in achieving and maintaining any weight loss goal¹⁵. If you’re planning on restricting your caloric intake, remember to always consult a qualified dietician first.

8. Mitigates health risks

Engaging in consistence exercise leads to improvements in long-term health, including bone density, muscle mass, blood sugar regulation, blood pressure, immunity and cholesterol levels as well as a reduced risk of heart attack, diabetes, cancer, obesity, and cognitive impairment as you age¹.

The research is clear – regular exercise is one of the best things you can do to improve your overall long-term health.

Starting on your fitness journey

If you have any existing health conditions, injuries or mobility issues, it’s a good idea to talk to your GP before starting a new exercise routine.

A physiotherapist can also guide you on the best ways to exercise to help you manage or prevent chronic illness or injury.