The Surprising Benefits of Exercise

Benefit #1: Increased Energy

Feeling tired all the time? You may be tempted to skip out on exercise, but regular physical activity actually increases your energy levels. It may seem counterintuitive, but using energy through exercise helps create more energy in your body.

When you exercise, your body produces and uses energy more effectively throughout the day. Think of it like upgrading your car’s engine: the same amount of fuel can take you farther. Your body can more efficiently deliver oxygen and nutrients to your muscles and organs. Your heart gets stronger and can pump more blood with each beat. Exercise also promotes the production of mitochondria, which generate energy in cells.

When you exercise, your body releases endorphins, which are mood-boosting chemicals that help you feel more alert and positive. A short walk can provide a natural energy boost that lasts longer than another cup of coffee in the afternoon.

Within a few weeks of starting to exercise regularly, you may begin to notice more overall energy throughout the day.

Benefit #2: Reduce Muscle Tension and Stiffness

If you spend your day sitting at a desk, you’ve probably experienced tight shoulders, a stiff neck, or a sore back. Regular exercise can help prevent and relieve this muscle tension.

Any type of exercise that gets you moving helps reduce muscle tension and stiffness, but certain activities offer specific benefits.

• Gentle stretching and yoga help lengthen tight muscles and improve flexibility
• Activities like swimming and walking loosen up joints and muscles through natural movement patterns
• Strength training helps build supporting muscles that can prevent tension from developing in the first place

Movement increases blood flow to your muscles, which delivers oxygen and nutrients while removing waste products that can contribute to stiffness. Exercise also releases natural pain-relieving chemicals in your body and reduces stress hormones that can cause muscle tension.

Even something as simple as performing stretches at your desk can help relieve tension headaches and neck stiffness. However, dynamic exercises like arm circles or leg swings warm up your muscles and improve your range of motion. These moments lubricate your joints and help your muscles move more freely, reducing that “rusty hinge” feeling you might experience after sitting still for too long.

Benefit #3: Improve Balance and Coordination

Good balance and coordination aren’t just for athletes: they help you navigate daily activities with confidence, from walking on icy sidewalks to playing with your kids. These skills become even more important as you age, helping you maintain independence and reducing your risk of falls in everyday situations.

Any physical activity can help improve your balance and coordination, but certain exercises target these skills directly.

• Yoga and tai chi build stability through holding poses and flowing movements
• Dance challenges your body to move in new ways while staying balanced
• Exercises designed to improve balance, like standing on one foot while brushing your teeth or walking heel-to-toe in a straight line, provide targeted practice

Balance training strengthens the small stabilizer muscles throughout your body, particularly in your core, legs, and ankles. These muscles work together to keep you steady whether you’re walking on uneven ground or reaching for something on a high shelf. Regular practice helps your brain and muscles communicate more efficiently, improving your body awareness and reaction time.

Activities that involve hand-eye coordination, like tennis or basketball, help refine your spatial awareness and motor skills. Weight training, especially when using free weights instead of machines, engages your stabilizing muscles and improves your body control. These improvements translate into more confidence in your movements and a reduced risk of injury due to trips and falls.

Benefit #4: Better Sleep

Most people have experienced the feeling of falling into bed and drifting easily off to sleep after a physically active day. Regular exercise can help you achieve that feeling more consistently, improving both how quickly you fall asleep and how well you sleep through the night.

Physical activity during the day helps regulate your body’s natural sleep-wake cycle, known as your circadian rhythm. Moderate exercise raises your core body temperature for several hours. Later, when your temperature returns to normal, the cooling process signals to your body that it’s time to sleep.

Exercise also reduces the mental chatter that often keeps people awake at night. Physical activity decreases anxiety and stress levels, making it easier for your mind to quiet down when bedtime arrives. The physical tiredness from exercise, combined with this mental relaxation, creates ideal conditions for restful sleep.

You don’t need intense workouts to improve your sleep – even a daily walk can contribute to better sleep. Most people find that exercising earlier in the day works best, but some people can exercise in the evening without disrupting their sleep. The key is finding a routine that works for you and your schedule and sticking to it.

Benefit #5: Clearer Thinking and Focus

Exercise can help clear away that mental fog that can settle in your brain. Physical activity sharpens your thinking both immediately after a workout and over the long term.

When you exercise, your brain receives more oxygen and nutrients as your heart pumps faster and blood flow increases. This boost in circulation does more than feed your muscles – it feeds your brain, too. Your body also releases chemicals called growth factors during exercise, which help create new brain cells and strengthen the connections between existing ones. These changes help you think more clearly and process information more quickly.

Exercise also triggers the release of neurotransmitters like dopamine and norepinephrine, which help you focus and pay attention. These brain chemicals are natural attention enhancers; a lot like caffeine, but without the jitters. Even ten minutes of exercise can provide an immediate boost in mental clarity that can last for a few hours.

The mental benefits of exercise stack up over time. Regular physical activity increases the size of the hippocampus, the part of your brain involved in learning and memory. This is why many people find they’re more productive at work after starting a regular exercise routine, and why students often think better after a morning workout.

Benefit #6: Reduced Stress and Anxiety

Have you ever noticed that your mind often feels clearer after a workout? Exercise acts as a natural stress reliever, helping both your body and mind release tension.

Physical activity prompts your body to release endorphins, often called “feel-good” chemicals. These natural mood lifters work quickly to reduce stress and create a sense of well-being. Endorphins are responsible for what’s commonly referred to as a “runner’s high”. At the same time, exercise lowers levels of stress hormones like cortisol and adrenaline. This combination helps calm both your mind and body, making it easier to handle daily pressures.

Exercise also provides a healthy way to process stress and anxiety.

• Running, swimming, or cycling can create a meditation-like state where you focus on the rhythm of your movement instead of worries.
• Weight training or high-intensity activities can help release pent-up tension, like letting steam out of a pressure cooker
• Gentle activities like yoga combine physical movement with breathing techniques that activate your body’s natural relaxation response.

The stress-reducing benefits of exercise start working right away, and many people report feeling calmer after just one workout. But the effects build over time too - regular physical activity helps your body become more resilient to stress, making it easier to respond when challenges arise.

Add Exercise to Your Daily Routine

While the benefits of exercise might make you think you need an intense training regimen, even small amounts of physical activity can make a difference in how you feel. Many people notice improvements in their mood, energy, and focus after just one exercise session.

There are limitless ways to add movement and exercise to your existing routine. Exercise doesn't have to be performed in a gym for it to count!

Some suggestions include:

• Stretching while your morning coffee brews
• Adding a short walk after lunch
• Joining a regular exercise class
• Use a walking pad while you take phone calls
• Take the stairs instead of the elevator
• Hike trails in the Birmingham area
• Play pickleball with your friends

Start paying attention to how you feel after moving your body. You might notice you sleep better after an active day, think more clearly after a morning walk, or feel more relaxed after an evening stretch session. These immediate benefits can help motivate you to make movement a regular part of your day.

Your primary care doctor can help you develop an exercise plan that fits your lifestyle and current health status. They can monitor changes in your health over time and adjust recommendations as needed. MedHelp primary care doctors are currently accepting new patients at all Birmingham locations. Schedule an appointment today to start your journey toward better health through movement.