Top 10 health benefits of exercise
You know exercise is good for you, but did you know just how good? Find out how it encourages stronger bones and muscles, better cardiovascular health, improved mood, restful sleep and more
If, like many, you struggle with the thought of putting your trainers on, then think again – exercise is the everyday tool that has the power to boost your self-worth, manage weight, create strength, enhance learning and even lift your spirits.
Why is exercise important?
Exercise is any planned, structured and repetitive physical activity that is designed to improve and maintain your physical fitness and overall health.
Most experts agree that exercise, and keeping physically active, helps lower the risk of developing a range of long-term conditions including heart disease and some types of cancer including colon cancer.
The benefits of exercise may include:
- May reduce the risk of long-term health conditions
- May help you maintain a healthy weight
- May help improve insulin control
- May strengthen your muscles and bones
- May reduce the risk of recurrent or new cancer
- May improve mental health
- May boost self-esteem
- May lift mood
- May keep memories sharp and aid learning
- May promote better sleep
Discover our full range of health benefit guides and find out what to eat for a workout, what to eat for healthy joints and the best fitness trackers for exercise lovers. Plus, browse our energy-boosting breakfast recipes.
What are the top 5 health benefits of exercise?
1. May reduce the risk of long-term health conditions
Although there is no guarantee against developing any particular health condition, research has consistently found that regular, moderate exercise is associated with a lower risk of developing a number of long-term conditions.
Moderate exercise helps to keep our heart in good health, in turn reducing the risk of some long-term health conditions, including heart disease, stroke and type 2 diabetes.
In combination with other lifestyle factors, exercise may help prevent high blood pressure, high cholesterol levels as well as improving circulation.
2. May help you maintain a healthy weight
Along with a healthy, balanced diet, regular exercise may help us to maintain a healthy weight. During exercise our heart rate increases and we burn more calories. Muscle tissue is also more metabolically active than fat, meaning that the more muscle we have, the higher our basal metabolic rate (BMR) will be. This is the minimum amount of energy (calories) that our bodies use at rest, to carry out normal body processes such as breathing, cell repair and digestion.
There is some controversy about the role of exercise in weight loss, with some experts saying that diet is a more significant factor than exercise when it comes to losing excess weight. However, as there is a proven correlation between sedentary lifestyles and ill health, the best approach is a combination of the two.
Read more about how to reach and maintain a healthy weight and can you lose weight just by exercising.
3. May improve insulin control
Studies suggest that even taking a walk after a meal helps to control blood sugar levels and reduces the accumulation of abdominal fat which is associated with metabolic disease including heart disease, diabetes and liver problems. This is because exercise improves how our bodies respond to insulin, with exercised muscles better utilising blood glucose.
4. May strengthen your muscles and bones
Regular exercise, in particular weight-bearing and resistance exercise, is important to build and maintain healthy muscles and bones. As we age, exercise becomes even more important, as muscles and bones naturally lose strength as we age. Staying active may help maintain strength, reducing the risk of osteoporosis, improving balance and reducing the risk of hip fractures and falls.
5. May reduce the risk of recurrent or new cancer
A recent trial that followed 889 colon cancer patients (90 per cent of whom had stage 3 disease) during the period from 2009 to 2023, concluded that those taking part in a three-year structured exercise programme, which was initiated soon after adjuvant chemotherapy, enjoyed a longer disease-free survival rate.
This suggests that an exercise programme, that includes a personal trainer, not only helps you feel better but may help you live longer too. More trials examining other cancers are needed, although evidence from this study suggested a lower incidence of breast and prostate cancer in the exercise group too. There is also a context around the benefits of exercise and cancer.
6. May improve mental health
Mental health charity Mind suggests that physical activity may have a positive impact on mental health, helping to improve how we view ourselves and help manage stress and anxiety.
The specific role of exercise on brain mechanics and mental illness remains a mystery, although researchers have identified some of the key mechanisms. For example, exercise enhances key brain connections, signalling pathways and blood flow patterns. Also, it may reduce inflammation and rejuvenate brain cells (neurogenesis) and hormones.
Read more about the benefits of exercise for mental health.
7. Boosts your self-esteem
Exercise is a powerful tool for strengthening your self-esteem and body image, especially if you're acquiring new personal skills. Studies in all ages suggest exercise supports an important sense of self competence.
8. May lift mood
In combination with following an appropriate treatment plan, regular exercise has shown to be helpful in managing mild to moderate depression. This may be because, as we exercise, our body releases endorphins (known as the body’s ‘feel-good’ hormones) which can help to lift overall mood.
9. May keep memories sharp and aid learning
Studies suggest that regular exercise has positive effects on how our brain works, including memory and attention. It’s thought this is because exercise improves blood flow to the brain and lowers levels of inflammation and cell damage.
Research on school children suggests a positive association between physical activity, brain function and even academic achievement. While in older people, there are encouraging reports suggesting that regular exercise may help to reduce the risk of dementia, although more studies are needed before we can understand exactly why this may be.
Discover the top 10 foods to boost your brainpower.
10. May promote better sleep
Regular exercise may help boost energy levels and reduce tiredness during the day. Studies have also shown that moderate physical activity may help to improve sleep quality and reduce the time it takes to get to sleep.
Read more top tips to get a good night’s sleep.
Is exercise safe for everyone and how much should I do?
For optimum health, the majority of us should aim to be physically active every day, if we can.
Guidelines vary for different age groups, but adults should aim to do at least 150 minutes of moderate intensity activity (such as brisk walking, riding a bike or dancing) each week, or 75 minutes of vigorous activity (such as jogging or running, team sports or skipping with a rope) each week. Adults should also include some activities aimed at strengthening the muscles such as yoga, lifting weights, or bodyweight exercises including push ups and sit ups, on at least two days each week.
If you have a specific health condition, such as diabetes, cancer or osteoporosis, you will need to ensure the exercise you have in mind is appropriate for your condition. Check with your GP or healthcare professional before you start a new exercise regime, and look for specific fitness advice, including if you have mobility issues.
Overall, is exercise good for you?
Yes – exercise plays a key role in a healthy lifestyle, supporting both physical and mental wellbeing. For many it boosts their sense of self-worth and enhances their confidence. Physiologically, regular weight bearing and resistance exercise can strengthen muscles and bones, helping you to age well and lowering your risk of developing a number of chronic diseases. Moderate exercise also helps to keep the heart and circulation in good health. In combination with a balanced diet, exercise can aid weight loss and in the long-term support your weight management goals.
If you are new to exercise, lead a sedentary life or have concerns about a current health condition check with your GP before starting a new regime to ensure you do so without risk to your health.
Further reading…
How much exercise should I do each day?
How to exercise for free
Top 10 foods for fitness
Health benefits of walking
This article was reviewed on 5 June 2025 by Kerry Torrens.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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