{"id":145303,"date":"2023-04-25T19:11:09","date_gmt":"2023-04-25T13:41:09","guid":{"rendered":"https:\/\/www.regenesys.net\/reginsights\/?p=145303"},"modified":"2025-11-18T16:30:06","modified_gmt":"2025-11-18T11:00:06","slug":"8-irrefutable-benefits-of-exercise-part-1","status":"publish","type":"post","link":"https:\/\/www.regenesys.net\/reginsights\/8-irrefutable-benefits-of-exercise-part-1","title":{"rendered":"8 Irrefutable Benefits of Exercise &#8211; Part 1"},"content":{"rendered":"<p><span data-contrast=\"auto\">Although most people know that exercise is an integral part of a healthy lifestyle, and its benefits are numerous and well-documented, the true benefits are not always acknowledged or absorbed by everyone. Regular physical activity can help improve physical health, boost mood and cognitive function, and reduce the risk of chronic diseases. In this article, which is the first part in a series of two, we&#8217;ll explore some of the most significant benefits of exercise, including its impact on cardiovascular health, weight management, and mental well-being. Whether you&#8217;re just starting to incorporate exercise into your routine or you&#8217;re a seasoned athlete, you&#8217;ll find valuable information in this first part of our series on the benefits of exercise.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Here are the 8 irrefutable, study-backed benefits of exercise backed by science:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduce feelings of depression, stress and enhances your mood<\/span><\/b><span data-contrast=\"auto\">: Endorphins are natural opiates that block pain perception and may improve your mood, these endorphins rise after 30 minutes or more of exercise. These hormones are responsible for the sense of euphoria athletes experience during intense exercise sometimes called the &#8216;runner\u2019s high&#8217;.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/99.png\"><img decoding=\"async\" class=\"size-full wp-image-145305 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/99.png\" alt=\"exercise reduces depression\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/99.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/99-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<ul>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Increased energy levels and concentration<\/span><\/b><span data-contrast=\"auto\">: As strange as it may seem that as we expend more energy for exercise that our bodies will respond with greater energy levels, double blind studies have proven this fact many times over.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Improved and deeper sleep: <\/span><\/b><span data-contrast=\"auto\">Exercise can help regulate your circadian rhythm, which is your body&#8217;s internal clock that regulates your sleep-wake cycle. Regular physical activity can also help reduce stress and anxiety levels, which can interfere with sleep quality.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/100.png\"><img decoding=\"async\" class=\"size-full wp-image-145306 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/100.png\" alt=\"exercise improves sleep\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/100.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/100-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<ul>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduces all cause of cardiovascular related deaths<\/span><\/b><span data-contrast=\"auto\">: Both men and women who reported increased levels of physical activity and fitness activities were found to have reductions in relative risk of death by 20-35%.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduces risk of type 2 diabetes:<\/span><\/b><span data-contrast=\"auto\"> Both aerobic and resistance exercise have been shown to reduce the risks associated with high blood sugar and the regulation of insulin.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduces risk of cancer<\/span><\/b><span data-contrast=\"auto\">: In particular, when it comes to colon and breast cancer, physically active men and women exhibited a 30% &#8211; 40% reduction in relative risk of colon cancer.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"7\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduces your risk of hypertension<\/span><\/b><span data-contrast=\"auto\">: Exercise improves the strength of heart muscles; a stronger heart can pump more blood with less effort.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559684&quot;:-1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"8\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Reduction in risk of osteoporosis<\/span><\/b><span data-contrast=\"auto\">: Weight-bearing exercise appears to have the greatest effects on increasing bone mineral density. In addition, it has been found that athletes who engaged in high impact exercises tended to have increased bone mineral densities over lower impact sports.<\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">How much physical activity is enough?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><a href=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/101.png\"><img decoding=\"async\" class=\"size-full wp-image-145307 aligncenter\" src=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/101.png\" alt=\"feeling pain when exercising?\" width=\"650\" height=\"273\" srcset=\"https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/101.png 650w, https:\/\/www.regenesys.net\/reginsights\/wp-content\/uploads\/2023\/04\/101-300x126.png 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<p><span data-contrast=\"auto\">It has become very apparent that physical activity is essential in preventing chronic disease and premature death. In one study, it was found that regular physical activity (2000 kcal \/ 8400kj) per week, was associated with an average increase in life expectancy of 1 to 2 years by the age of 80! Even at lower amounts and volumes of activity (1000 kcal \/ 4200kj) per week we found that the amount of exercise is effective in reducing all-cause-mortality by 20% &#8211; 30%. In another study it was recommended to participate in at least 150 minutes of moderate intensity exercise per week or 75 minutes of vigorous physical activity.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><strong><span class=\"TextRun SCXW105508338 BCX9\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105508338 BCX9\">Look out for part 2 on the benefits of exercise next week.<\/span><\/span><\/strong><\/p>\n<p><span data-contrast=\"auto\">Disclaimer &#8211; Urban wellbeing and its associates offers health and fitness information and is designed for educational and entertainment purposes only. You should consult your physician or general practitioner before beginning a new fitness program. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, you should always consult with a physician, general practitioner, or other qualified healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read in our publications or lectures. The use of information provided though the urban wellness service is solely at your own risk and is not medical or healthcare advice.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">References:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\u00b7\" data-font=\"Symbol\" data-listid=\"9\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\u00b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">National institute on ageing &#8211; <\/span><a href=\"http:\/\/www.nia.nih.gov.exercise\/\"><span data-contrast=\"none\">www.nia.nih.gov.exercise<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\u00b7\" data-font=\"Symbol\" data-listid=\"9\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\u00b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Health benefits of physical activity: the evidence &#8211; Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin \u2013 9 exercise page study<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Although most people know that exercise is an integral part of a healthy lifestyle, and its benefits are numerous and well-documented, the true benefits are not always acknowledged or absorbed by everyone. Regular physical activity can help improve physical health, boost mood and cognitive function, and reduce the risk of chronic diseases. In this article,<\/p>\n","protected":false},"author":33,"featured_media":145304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[609],"tags":[],"country":[],"class_list":{"0":"post-145303","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>8 Irrefutable Benefits of Exercise - Part 1 - RegInsights<\/title>\n<meta name=\"description\" content=\"In this article, which is the first part in a series of two, we&#039;ll explore some of the most significant benefits of exercise.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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