The Benefits of Exercise

Throughout history, the wise have understood that a healthy body and a healthy mind complement each other, and jointly contribute to us leading long and healthy lives. The ancient Greeks trained their children in their equivalent of gymnasiums every day in addition to learning reading, writing and mathematics.


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Today, despite having access to better medical treatment than at any point in history, populations in the wealthy countries of the world are more at risk than ever before from obesity and other disorders caused partly or fully by a lack of exercise.

This is because we live in a world with an ample supply of unhealthy food and an abundance of pastimes which don’t involve any physical exercise.

Adults with busy lifestyles tend to rely on food that’s ready to eat or quick and easy to prepare, which often means fast food or ready-meals that tend to be high in sugar and fat. Young people tend to consume processed junk food and spend hours sitting dormant in front of TV screens or playing video games.


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For these reasons, it is more important than ever that we all remain aware of the benefits of physical exercise and try to incorporate it into our weekly routines.

As a guideline, each week we should try to burn off at least the same approximate number of calories that we store. If our bodies continuously store more calories than they use, this creates what’s called a calorie surplus, and without exercise, it makes us accumulate fatty tissues, gain weight, and become less healthy.

It is true that an individual who already has a normal and healthy body shape can remain that way without exercising just by having a healthy diet, but good diet alone cannot achieve the same levels of health and fitness that can be obtained through a combination of the right diet and regular physical exercise.

As well as preventing the build-up of excess calories, exercise enhances the body in a variety of ways, such as improving strength, endurance, flexibility, balance and coordination, and cardiovascular efficiency. As well as improving our daily quality of life, these things help us stay fit and healthier for longer throughout our lives and into our old age.

We should aim to exercise in ways that achieve three things: the burning of calories, the toning of muscles, and the improvement of cardiovascular fitness. Good exercises for these are aerobic pursuits like running, swimming, cycling, rowing and exercise to music.

Those looking for significantly enhanced strength or size beyond what can be achieved through aerobic exercises should explore weight based training and restraint based exercises.


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It can often seem difficult for us to incorporate an exercise regime into our lives. Many of us are kept very busy with work or family commitments and don’t get a lot of time to ourselves.

Effective exercise doesn’t have to take up a lot of time or involve going to the gym. Spending half an hour jogging outside or on a treadmill at home three times a week will be enough to keep most people at a healthy weight level. Cycling to and from work each morning, if possible, is also an excellent way to stay in shape.

If you can make time to go to a local gym, fitness centre or swimming pool, that’s great, but if not, there are plenty of ways to fit exercise into your life, so be creative and find what works best for you.

How do you stay fit and healthy? Do you exercise at home or outside your home?



33 responses

  1. I walk everywhere but stilltdon’t think I get enough exercise as it’s walking with kids which means my heart rate doesn’t get up – hoping to go to the gym when Debby starts schook

  2. It’s so important to exercise. I work from home almost every day of the week (including weekends) and the only thing that keeps me sane is working out. Every morning I’ll start work and then after a couple hours I’ll make sure to go take 15-minutes to walk around the block a couple times to stretch my legs and get some fresh air. Then, before lunch I’ll head to the gym (5-times per week) and lift weights for an hour.

    If I didn’t exercise I think everything around me would crumble! I find it’s better for my mind that it is for my body, it’s so important to take that time for yourself.

  3. Exercise is so important especially with the sedentary lives we lead…I actually think there is a lot more opportunity to exercise throughout the day then we take up…it’s all about seizing the opportunity when you can!

  4. Love the pictures! I have been arguing with hubby for a while claiming the house chaos I manage every day would be sufficient to keep me fit. But then when I started playing badminton, I realised, I burnt calories doing housework and running up and down but didn’t help myself improving my fitness and stamina! Now I walk for atleast an hour everyday but still feel I am not exercising enough! Have an exercise bike at home but most times it has been used as a hanger! Your post inspired me and gave some tips and I hope to follow a few atleast 🙂

  5. very well said ! Many lifestyle disorders these days are due to sedentary lifestyle. working out and healthy life style is really important 🙂 I practice yoga and just take short walks with my pup.

  6. Intend to get back in dance and zumba when I get home (gentle with my program of as of health issues) Away on holiday right now. Getting older means having to watch the weight etc. more for sure especially as you say in this day and age. Love the outfit your wearing Stella

  7. Beautiful post. Exercise is very key to good health and youthfulness. I try to go for 30 minutes walk five days a week. I enjoy doing it. Your tips inspires me more and I will keep it up.

  8. I try to take three classes a week and exercise on my own. My favorite right now is the stair stepper (warm up five minutes then one minute normal, 1 min side/alt., then one minute skip a step. To really step it up I add resistant bands. At home I now have a bosu trainer, kettle bell, and bands. There isn’t an excuse now!

  9. Before my last pregnancy I did the 7 minute workout at least once a day but I haven’t got back into it 🙁 I’ve worked out that I do a minimum of 5 hours a week walking the school run plus all the housework and running around after 3 kids! My invigilator job has me walking for up to 3 hours per exam too…

  10. Exercise is so much more important than people often realize. It produces so many endorphins, combats depression, increases circulation, gives confidence and so many other things as well. Healthy eating is important, but should definitely be combined with exercise that hurts, but hurts so good.

  11. Thank you for this post- such a great reminder! I try to do some form of aerobic exercise as well as weight lifting to stay in shape, and it just helps so much with endorphins and my moods!

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