Top 10 Rewards of Exercise…

We all know we should exercise, but I have no time, it is not safe, I can’t afford it, my kids are at home, I don’t have clothes to wear, I feel embarrassed, I hate to sweat, I am too tired, I don’t want to do it alone, it’s too cold, it’s too hot…….




Why should you find solutions to all these excuses……?


1. Better Mood


Exercise makes you feel happier, thus, get moving! When you work out, your body makes endorphins — “feel-good” chemicals in the brain. You can actually start to feel better within a few minutes of moving. But the effects of regular exercise can last for a long time.


2. More Energy


You might not expect it, but using energy to exercise gives you more get-up-and-go. Sometimes when you’re tired, the last thing you want to do is move. But when you exercise regularly, that fatigue goes away and you find yourself with a lot more energy.


3. Good Night’s Sleep


Get regular exercise to help you fall asleep faster and sleep more soundly. A good night’s sleep (on a consistent basis) is key to a health as well as weight management.


4.More Confidence


You just walked 3 km in 30 minutes! Success like that can boost your self-esteem and make you ready to tackle what lies ahead. Exercise makes you feel good about yourself.


5. Less Stress


Exercise calms your body and your brain. When you exercise, the levels of stress hormones — like adrenaline and cortisol — drop. Stress and anxiety fade away, especially after aerobic exercise.


6. More Productive


Want to be more efficient at work? Take a break and get some exercise. In one study, people who got moving in the middle of the day were much more productive when they went back to work. They also were happier and got more done.


7. Weight Control


Exercise and diet work together to keep your weight healthy. Try to walk 30 minutes most days of the week.


8. Long Life


Regular exercise can add years to your life. And that counts even if you’re not “fitness freak”. Just get moving. Even a little exercise can help you live longer than not exercising at all. The American Heart Association says each hour of exercise adds 2 hours to your life.


9. Strong Bones and Muscles


Your bones and muscles get stronger when you work out. It’s especially important to do weight-bearing exercise, such as weight-lifting, tennis, walking, and dancing. This can help build bones as you get older. And it can help ward off osteoporosis and protect your balance and coordination.


10. Healthy Heart and Lower Risk of Cancer


It’s no secret that exercise is great for your heart. Regular workouts lower your risk of heart disease, improve your blood cholesterol levels, and help control and even prevent high blood pressure.


Regular exercise can cut your risk of some cancers, including colon, breast, and lung.




Aim for 30 minutes walking x 5 days a week!


Adapted from


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