Why Is Exercise Important? 10 Proven Health Benefits
Updated · 5 min read · By Taohidul Islam
Regular exercise lowers your risk of heart disease, stroke, type 2 diabetes, several cancers, depression and early death, and it helps you sleep, think and move better as you age. According to WHO, people who are not active enough have a 20% to 30% higher risk of death than people who are. For adults, the guideline is at least 150 minutes a week of moderate activity, such as brisk walking, plus muscle-strengthening exercise on two or more days.
10 health benefits of regular exercise
These benefits come from the public health guidance of the World Health Organization (WHO), the US Centers for Disease Control and Prevention (CDC) and the NHS, which are based on large reviews of the research.
1. A healthier heart and blood vessels
Regular activity lowers the risk of heart disease and stroke, two of the leading causes of death worldwide. It also lowers blood pressure and improves cholesterol levels.
2. Lower risk of type 2 diabetes
Active muscles take up glucose from the blood, and regular activity reduces the risk of type 2 diabetes and metabolic syndrome. The CDC notes that some benefit appears even below 150 minutes a week, as long as the activity is regular.
3. Help with weight management
Activity adds to the energy you use each day. The CDC says around 150 minutes a week of moderate activity helps people maintain their weight, while losing weight and keeping it off usually takes more activity combined with changes to eating. Exercise alone is rarely enough for weight loss, but it matters a lot for keeping weight off.
4. Better mood and lower risk of depression
Regular activity lowers the risk of depression and anxiety, and the CDC notes that a single session of moderate-to-vigorous activity can ease short-term feelings of anxiety. Many people find exercise a reliable way to manage everyday stress.
5. Sharper thinking as you age
Activity supports thinking, learning and judgment as you get older. The NHS lists a lower risk of dementia among the benefits, and in children the CDC notes that activity can improve thinking in the short term.
6. Better sleep
Both the CDC and WHO link regular activity to better sleep. Exercise earlier in the day tends to suit sleep best for most people. Our article on exercise and sleep covers timing and intensity.
7. Lower risk of several cancers
The CDC says physical activity lowers the risk of at least eight types of cancer. For people living with or after cancer, activity can improve quality of life and physical fitness.
8. Stronger bones and muscles
Weight-bearing activity like walking and running, along with strength training, helps maintain bone density and muscle mass. This becomes more important with age, when both naturally decline.
9. Fewer falls and easier everyday tasks
Active middle-aged and older adults have fewer limitations in daily tasks like climbing stairs, carrying shopping or getting up from a chair. Activity, especially when it includes balance and strength work, lowers the risk of falls and hip fractures.
10. A longer life
The NHS says regular exercise can lower the risk of early death by up to 30%. Large step-count studies show the same pattern: people who move more have a lower risk of dying early, with the biggest gains for people who go from very little activity to a moderate amount.
The good news: you do not need to be an athlete to get these benefits. The guidelines are clear that some activity is better than none, and the least active people gain the most from small increases.
How much exercise do you need?
| Group | WHO 2020 recommendation |
|---|---|
| Children and adolescents (5-17) | An average of 60 minutes a day of moderate-to-vigorous activity, with vigorous and bone-strengthening activity on at least 3 days a week |
| Adults (18-64) | 150 to 300 minutes a week of moderate activity, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening on 2 or more days |
| Older adults (65+) | As for adults, plus balance and strength activities on 3 or more days a week to help prevent falls |
You can split the weekly total however suits you, for example 30 minutes on five days, or shorter sessions across the day. WHO and the CDC also recommend sitting less and replacing sedentary time with activity of any intensity. There is separate guidance for pregnancy and for people living with long-term conditions or disabilities, so check with your midwife or doctor about what is right for you.
What counts as moderate and vigorous?
- Moderate: you breathe faster and feel warmer, but can still talk. Brisk walking, easy cycling, water aerobics or active gardening.
- Vigorous: you breathe hard and can only say a few words without pausing. Running, fast cycling, swimming laps or most competitive sports.
As a rough rule, one minute of vigorous activity counts as about two minutes of moderate activity. Heart rate zones offer a more precise way to judge effort - see our guide to heart rate training zones.
The three types of exercise to include
- Aerobic (cardio): walking, running, cycling, swimming, dancing. This is the base of the weekly minutes target and drives most of the heart and longevity benefits.
- Muscle strengthening: weights, resistance bands, bodyweight exercises such as squats and push-ups, or heavy gardening. Aim for all major muscle groups on two or more days.
- Balance and flexibility: tai chi, yoga, or standing on one leg while you brush your teeth. Especially valuable from middle age onwards.
How to get started if you are not active now
- Start small. Ten minutes of brisk walking a day is a real start and counts towards the weekly total.
- Build up gradually. Add a few minutes each week rather than jumping straight to an hour a day, which raises the risk of soreness and injury.
- Add strength twice a week. A short bodyweight routine at home is enough to begin with.
- Pick something you enjoy. Consistency matters far more than the exact activity.
- Plan it. Put sessions in your calendar like any other appointment, and have a backup indoor option for bad weather.
- Allow for rest. Easy days and good sleep are part of training, especially as you do more.
Tracking your exercise with FitRest
FitRest reads your workouts and activity from Apple Health. For each workout it shows heart rate zones and a route map you can replay, and over time it tracks Cardio Load, Cardio Fitness (VO2 max and an Estimated Fitness Age) and Cardio Recovery after workouts. The daily Recovery and Exertion scores help you balance harder days with easier ones. See the workout and activity features.
When to talk to a doctor
Moderate activity such as brisk walking is safe for most people. Speak with a doctor before starting something more strenuous if you have a heart, lung or kidney condition, diabetes, high blood pressure, joint problems, are pregnant, or have been told to limit activity. Stop exercising and get medical help straight away if you have chest pain or pressure, severe breathlessness, dizziness, fainting, or a racing or irregular heartbeat.
Sources
FitRest is a wellness app, not a medical device. It does not diagnose, treat or prevent any condition. Talk to a qualified health professional about any health concern.