Everyone needs to reorganize and re-prioritize our lives so that we put our health first by making the time for regular exercise.
No matter how busy life gets or how mentally challenging the day was, a workout always makes you feel better. It clears the head, detoxifies and adds peace and balance to the day.
I exercise at least 4 days a week almost without fail. It’s a non-negotiable part of my life. Why? Sure, it’s good for me, but the biggest motivator is I love the way it makes me feel: fit, healthy, energized and positive.
Why You Should Exercise Today
Energy
To help make meeting the physical and mental demands of everyday life easier. And, if that’s not enough, to help you run faster, dance longer, and play harder.
Flexibility
Over time, flexibility can decrease by up to 50 percent, making it harder to squat down, bend over and reach behind you, but in a study published in the International Journal of Sports Medicine, researchers found that three full-body workouts a week for 16 weeks increased flexibility of the hips and shoulders, helping to make daily life activities easier and more functional. If the stats aren’t convincing enough, regular exercise helps to keep you strong, youthful, and feeling great.
Instant Therapy
Regular exercise helps you alleviate the stress in your day, leaving you calm, relaxed and peaceful, but with increased energy. In fact, researchers at the University of Alabama at Birmingham discovered that people who performed three workouts a week for 6 months significantly improved their scores on measures of anger and overall mood.
Quality Sleep
To help you fall asleep more easily, wake up feeling more refreshed and feel the benefits of a good night’s sleep.
Helps To Manage Your Weight
Exercise speeds up your metabolism by creating more muscle and more muscle means burning more calories.
Self Esteem
University of Florida reports, negative body image has grown to almost epidemic proportions in the past 20 years, with as many as 60 percent of adults in national studies saying they don’t like the way their bodies look. The simple act of exercise and not fitness itself, can convince you that you look better.
Fight Depression
Scientists at the University of Sydney found that regular exercise significantly reduces symptoms of major depression. They reported that a meaningful improvement was seen in 60 percent of clinically diagnosed patients, similar to the response rate from antidepressants. The American Psychological Association reports the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.
Live Longer
PLOS Medicine reports that just 150 minutes of moderate exercise a week increases life expectancy by 3.4-4.5 years.
Happiness
Exercise increases dopamine, a chemical in the brain that’s associated with feelings of pleasure and happiness. Exercise also releases the feel good chemical that promotes happiness, endorphins. The American Psychological Association reports usually within five minutes after moderate exercise you get a mood-enhancement effect.
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All the mental and physical benefits of exercise and yet, the President’s Council on Fitness, Sports and Nutrition reports that less than 5% of adults participate in physical activity each day and only one in three children are physically active everyday.
The Center for Disease Control and Prevention reports 25 percent of the U.S. population reported zero leisure time physical activity.
The research also shows:
- More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
- The national average for regular exercise is 51.6%.
- Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).
- Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.
- 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.
- Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.
A little motivation to get you moving!
Download these motivation posters and hang them where you will see them daily or, if you workout at home, hang them where you workout.
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So if exercise is so good for us and makes us feel good, why are relatively few people physically active?
The hardest part of exercising is getting started, but once you get into a regular routine you won’t want to stop.
We’re not talking about a quick fix here. There is no magic powder or super smoothie. We’re talking about long lasting, maintainable changes from a reboot of old habits to reap the lifelong physical and mental benefits of exercise.
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Find the motivation that works for you. Ease into it slowly and gradually build up to a regular exercise habit, until exercise becomes a part of your weekly routine.
I would love to chat:
Does anything about the exercise statistics surprise you? What is your favorite way to stay active?
be the best version of YOU
I wish those statistics surprised me but they sadly don’t. I feel I make better food choices, not to mention a better mood and overall day when I workoout.
I wasn’t surprised either Heather. I rarely say always but a workout always puts me in a better mood.
Have a wonderful Thursday!
I think it’s so important to remember that even 15 minutes can do wonders to your mental health. I was SO bad at exercising in 2016 during grad school but I’m proud to say that I’ve made time for it this year so far, even though 2017 is even busier. There are no excuses. For me, I love lifting weights and running.
Chelsea it’s awesome that your making fitness a priority! Keep it up. For me it’s running and yoga.
Have a wonderful Thursday!
Amen sister! Exercise is a non-negotiable part of my day as well. Life is so much better when we keep moving! As a coach, I see lots of people fall off the wagon because they tend to overdo at the start and end up injured, exhausted and/or dejected. Slow, gradual changes are so important.
I see the same thing with teaching yoga and as a personal trainer. It’s a challenge to embrace where you are without judgement. Too much too soon is never a good thing.
Have a wonderful Thursday Marcia!
Great post, I agree 150% Even when I am in a horrible mood or having a bad day even a quick 30 min work out can change it around quickly!
Yes! Workouts don’t have to be complicated or take a long time. Keep it simple and effective and you have a better chance long term fitness.
Have a wonderful day Megan!
I’m glad that my state is one of the ones that still requires physical education. As a parent and teacher, it is desperately needed because, for some children, it is the ONLY movement they get all week…and that is only 30 minutes, 2x a week. It is so sad to see obesity on the rise and very unhealthy eating. I can also see the effect in the classroom…kids NEED to move everyday.
As a psychologist I contract with a school district and I work with teachers on how to incorporate movement in the classroom. Short brain breaks.
Thanks Kim and have a wonderful day!
Great quotes! Honestly I don´t expect the body that I used to have before pregnancy but I really need to loose all the extra pounds I got… This is very important for me since I feel I can´t run even some blocks cause I can´t breath. thanks for sharing!
I was making every excuse I could not to go to spin class tonight. You have inspired me so I am going, I promise:-) Thanks for your post!
Hi Kathiey, did you go to spin class 🙂
Have a wonderful Thursday!
I keep having this talk with my non exercising husband. Either you make the time now or your body will not be there for you later when you want to be strong and healthy.
It seems so simple doesn’t it. Good luck with getting your husband to move!
Thanks Deborah and have a wonderful Thursday!
Thanks for sharing those interesting statistics. I find it’s always important to find an exercise that you like to do, so then you’re more likely to keep up with it! I agree that getting started is the hardest part, but the benefits can make your life so much easier in the long run 🙂
This was really great to read right before my morning workout! Makes me remember why I’m doing it!
SUCH an educational and AWESOME post, Jill!! Regular exercise is oh-so good for us. A common thing I see is people saying they’re ‘too tired’ to exercise, but it can help give us energy and get us through the day, as well as sleep better that night!!
These are all awesome reasons to exercise. I love that it just makes every day life easier. Those stats you provided at the end are really pretty sad. As a whole, we need to move more.
Love this post! So much great information and the printables are awesome!
I’m reading this after finishing a 50 minute session of yoga, which I begrudgingly got on my mat for because it was in my half marathon training plan. It only took about two minutes into the practice for me to be glad I got on the mat 🙂 So happy that I have found exercise in my life – it’s made me healthier physically, mentally and emotionally.
Sometimes getting out the door or on your mat is the toughest part. But, you never regret it in the end. Or is that just me?
Have a wonderful Thursday Christina!
loved reading about all the mental benefits because it often gets overlooked.
Came back from a spin class yesterday, I definitely slept better!
Love those downloads!!
I try to stay active everyday. I know it’s so important so even if I can’t get my typical work out in I try to walk on my lunch break just to get moving
Every little bit counts! Way to go making fitness a priority.
Thanks and have a wonderful Thursday Krystal!
The therapeutic side of exercise is so important! I am constantly reminding my clients about this when they come to me with their daily gripes.
I was surprised at how much time kids are spending in front of a tv, game etc.- it is like they don’t know how to go outside and play anymore! UGH! Move everyday is the motto- just like breathing!
I like the quote “if it’s important you’ll find a way. if it’s not you’ll find an excuse” it motivates me so much. Thanks Jill for this 🙂
Hi,
I am diangosed with clinical dperessinon and more days I am trying to get better. Thanks for sharing your post because I also suffer with a joint hypermobilty sydrome so I feel that can help decrease my flexibilty and hopefully make me feel brighter. Morgan xx
Everything you mention rrings true for me, and I am not at all surprised by the statistics. The first half of the year, I was exercising everyday before work, and I felt amazing every day. Then I fell off the wagon, and it’s difficult to get back on. I’m working on it! 😁
This is awesome — so many benefits to exercise beyond physical. I feel so much sharper and focused mentally and love exercising daily!
Wonderful article and very motivating. It’s definitely so important to be active every day.
This are nice exercise to try
I am only exercising twice a week now because of my pregnancy, but it does help me to clear my mind and to be in a good mood, but the most significant change I’ve noticed since I started exercising regularly, back in 2012, is a huge boost in my self-confidence, it definitely makes me feel good about myself!
Very helpful and motivatioal content . We all should find some time to do minimum of 10 min jogging
I only just recently joined my local gym to start swimming and honestly I feel like it may have been the best thing I have ever done for myself. I woke up the morning after using it for the first time feeling the positive endorphine around me.
It definitely doesn’t surprise me, but it is super sad! I know I spend too much time in front of my laptop/TV and I need more exercise. It IS hard getting started, but I know from previous experience that once you do it for a few weeks you start to look forward to working out. I just have to get back there.
I’m really struggling with finding the energy to exercise at the moment but I know it’s a catch 22 situation. I have more energy when I exercise and feel better about life so I just need to get into the mindset to make the first step!
running is my favorite form of exercise. it definitely helps me to keep anxiety levels down, and also gives me an amazing boost of endorphins every day. i love the feeling of accomplishment i get after a run. 🙂
The national average for regular exercise is 51.6%??? i am so surprised ! i always feel so amazing after exercising, will never skip that!
Exercise definitely helps with depression. I know that when I was dealing with divorce it helped me out so mucb. It didn’t make me feel like I could do anything. But it did make me feel like all my problems were manageable.