Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

The authors of a 2019 review found that 10–30 minutesTrusted Source of exercise is enough to improve your mood.

Exercise may increase brain sensitivityTrusted Source to serotonin and norepinephrine. These hormones relieve feelings of depression. It may also increase the production of endorphins, which help produce positive feelings and reduce the perception of pain.

Stopping to exercise may also affect your mood. A 2017 reviewTrusted Source found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks.

2. Exercise can help with weight management

Inactivity may play a major factorTrusted Source in weight gain and obesity, which may lead to health complications. Exercise can help you manage your weight by helping with energy expenditure, also known as spending.

Your body spends energy in three ways:

  • digesting food
  • exercising
  • maintaining body functions, like your heartbeat and breathing

A reduced calorie intake may lower your metabolic rate, which can temporarily delay weight loss. However, regular exercise may increaseTrusted Source your metabolic rate. This can burn more calories and help you manage your weight.

Combining aerobic exercise with resistance training may also maximize fat lossTrusted Source and muscle mass maintenance. This could help you manage weight, maintain lean muscle, and reduce your risk of cardiovascular disease.

3. Exercise is good for your muscles and bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

As people age, they tend to lose muscle mass, strength, and function. This leads to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Exercise also helps build bone density. The authors of a 2022 reviewTrusted Source found that regular exercise significantly improved bone density in the lumbar spine, neck, and hip bones. This may help prevent osteoporosis later in life.

Impact exercises like gymnastics, running, or soccer may help promoteTrusted Source higher bone density than no-impact sports like swimming and cycling.

4. Exercise can increase your energy levels

Exercise can help boost your energy levelsTrusted Source while helping to reduce fatigue. This may help as a treatment methodTrusted Source if you have certain health conditions, such as cancer.

Aerobic exercise boosts your cardiovascular system and improves lung health, which may help with energy levels.

Your heart pumps more blood as you move, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficientTrusted Source at moving oxygen into your blood.

Over time, exercise results in less demand on your lungs. This is one of the reasons why you may find yourself getting less and less out of breath during exercise, according to the American Lung Association.

5. Exercise can reduce your risk of chronic disease

Regular physical activity is a key factorTrusted Source in reducing your risk of chronic diseases, such as:

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