8 great ways exercise can improve your health

1. Improve your cardio fitness

Activities that get your heart rate up – like brisk walking, running, cycling, swimming and dancing – help improve your cardio fitness. 

This can make it easier to perform everyday activities (like climbing the stairs or chasing after the kids), as well as supporting your long-term health.

“Exercise is great for our hearts,” Penter says. “Improving our cardiovascular fitness has been shown to contribute to reducing our risk of developing heart disease.”²

2. Build muscle and bone strength

“Performing muscle strengthening exercises at least two times per week has been shown to help build strong muscles and bones, which help support your body,” Penter says.

This can include things like lifting weights, bodyweight exercises like push-ups, squats and lunges, or other activities that involve lifting or carrying.³

“By strengthening our muscles and bones, this can help to prevent conditions like osteoporosis as we age.”

3. Lift your mood, reduce stress and improve mental health 

You may notice after a workout that you feel a rush of good feelings. Exercise is a great way to release stress and tension and boost your mood.¹

“When we exercise, we release the feel-good chemicals known as endorphins and serotonin, which can leave us feeling happier and more relaxed,” Penter says.

“In addition, there is evidence to suggest that exercise may help to reduce the impact of some mental health conditions, like depression and anxiety.”⁴

4. Feel more energised

While it might initially make your muscles feel tired, getting active can help boost your energy levels and overall feeling of vitality.¹

“One of the more immediate effects of exercise is the impact on our energy levels,” Penter says. “An acute bout of exercise has been shown to result in an enhanced feeling of energy.”

5. Get a better night’s sleep

Getting active during the day supports healthy sleep patterns, helping you fall asleep faster and get a better night’s rest.⁵

“Not only can exercise promote better sleep, but improved sleep can also help to improve energy levels and promote physical activity during the day, so the benefits go both ways,” Penter explains. 

6. Support a healthy brain

Exercise supports a healthy brain and may help improve your memory and concentration, as well as helping to create new brain connections.⁴

In the long term, regular exercise can also help reduce your risk of dementia.¹ 

7. Help manage your weight

Achieving and maintaining a healthy weight is important for reducing your risk of many health conditions⁶ – and exercise can play a role in this.¹

“Regular exercise increases the amount of energy we use, which assists with maintaining a healthy weight,” Penter says.

“In some instances, this can contribute to a reduction in weight, when combined with a reduction in calories consumed.”

8. Reduce your risk of health conditions

Exercise is one of the best things you can do to improve your overall long-term health.⁷

“Lack of physical activity is a major risk factor for ill health in Australia,” Penter says. 

“Being active regularly has been shown to reduce the risk of many chronic health conditions including type 2 diabetes, heart disease, some cancers and dementia,” Penter says.⁷ 

Getting started with exercise

So how much exercise should you do? To support good health, it’s recommended to aim for at least 30 minutes of moderate-intensity exercise on most (if not all) days of the week.¹

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

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