Benefits of regular exercise

Regular exercise is as important as regular eating. Eat more often per day and make sure you workout several times per week. You need to choose a type of exercise that you love – this way it is less likely that you’ll give up anytime soon.

Group exercise; image source:

Regular exercise is important for several reasons:

  1. Physical Health: Exercise helps improve physical health by increasing strength and endurance, reducing the risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer.
  2. Mental Health: Exercise is also known to have a positive impact on mental health. It can reduce symptoms of depression and anxiety and improve overall mood.
  3. Weight Management: Regular exercise, combined with a healthy diet, can help you maintain a healthy weight and reduce the risk of obesity.
  4. Improved Sleep: Exercise has been shown to improve the quality of sleep, helping you fall asleep faster and stay asleep longer.
  5. Increased Energy: Exercise can help increase energy levels, improve overall fitness and reduce feelings of fatigue.
  6. Better Brain Function: Regular exercise has been shown to improve cognitive function, including memory and problem-solving skills.
  7. Improved immune system: Regular exercise can improve the functioning of the immune system, helping to prevent illness and disease.

In summary, regular exercise has numerous physical, mental, and emotional benefits, making it an essential part of a healthy lifestyle.

Start practicing today

Lately, people are getting more and more concerned about their health and well-being. Nowadays you can choose from many different activities, such as running, hiking, outdoor exercise, fitness, group exercise, Pilates, TRX, boot camp, cycling…

Anyone can find something that fits their lifestyle. Although more and more people engage in sports, there is still a large part of population that isn’t too active or isn’t active at all.

With current lifestyle (tempo is really high) and workload (longer working hours) it is highly recommended to do something good for you body and your overall health.

Being in good shape means you are active

Being physically fit is the easiest way to slow down the process of aging. Also your body looks beautiful and appears much younger than it actually is.

You don’t need to do high-intensity sports like professional do, just make sure you are active on a daily basis. It is especially important that you exercise regularly and intense enough to stimulate your body to adapt to the required effort.

In other words, training should be just enough intense at regular intervals so that your body at least maintain, if not increases its fitness.

Positive effects of exercise

Regular, proper and sufficiently intense exercise has multiple positive effects on your body.

Locomotor system

Regular exercise keeps your muscles strong and therefore gives you strength. It maintains density and strength of your bones, gives you flexibility and good coordination.

Of course, not all physical activity is the same as it has different effects on your body.

For example running every day will help you lose weight, gain overall fitness and will increase your endurance. Fitness and weight lifting will, on the other hand, increase your muscle strength and shape your body, but will not give you much endurance.

So it is important to do cross-training, meaning you do some form of cardio exercise and combine it with weight lifting, if possible.

For example: you do cardio on Monday, Wednesday and Friday and you visit gym on Tuesdays and Thursdays. After one week you take one weekend off.

This is the best way to gain as much muscle as you can, whilst still maintaining low body fat percentage and great shape. Muscles will give your body a nice shape!

The cardiovascular system

Regular exercise will maintain your cardiovascular health, improve supply of oxygen and nutrients to your organs and tissue and keep your heart in great shape.

In addition to that, exercising regularly will also help maintain and increases your lung capacity.


Working muscles are hungry muscles as muscles need energy to operate. Since regular exercise represents an increased effort for your organism your metabolism will enhance and speed up, allowing more nutrients and oxygen circulation that will results in faster recovery.

Because food travels faster through the intestinal tract, it remains in your body for shorter period of time which has a positive impact on your overall well-being and gut health.

Also accelerated is the elimination of the by-products of metabolism that are present in your body. At the same time fast metabolism means more energy drain, even from your own body fat reserves, which in turn leads to improved body composition and less body fat.

Brain, cognitive functions and nervous system

We are all aware that mental function declines with age. Growing older also means poorer physical condition. Regular exercise may slow down aging of the brain, eliminate depression, emotional stress, help you to learn and study better and more effective and improve your memory and other cognitive functions.

It also reduces the chance of developing Alzheimer’s, Parkinson’s and Huntington’s disease. Overall, exercising will help your brain in many ways.


Exercise can significantly boost your confidence! When you see and feel changes in your physique as a result of systematic training, you will become braver, more confident and more open in social life. Why? Because being in great shape is great.

It is in human nature that we feel attracted to men or women that are in good shape. And besides, being confident is a real magnet for the opposite sex.

How to start?

The answer to this question is not simple, because every individual is different. Mode, frequency and complexity of training depends on the individual physical abilities and health, the individual’s past (have you ever done challenging workout before?), desires, expectations and motivation.

If you do not exercise regularly your progress will slow down.

It is always good to consult your doctor and to do some tests to see in what kind of shape you are, and whether there are any health risks which you may need to take in account.

Another problem can sometimes be fear of trying or lack of confidence (for example being obese or having a physical defect).

It is important to start, no matter what! Do not mind what others will say, this is about you and you alone.

Also, before you start exercising and, as a consequence, losing weight make sure you check what your basal metabolic rate is using our BMR calculator. Proper nutrition is the key to success as well.

The third obstacle is the fast pace of modern life. Regular exercise requires a reorganization of daily schedule. Do it! Do not worry too much if you ever need to cancel or reduce your exercise. Just make sure that next time you do your workout twice as intense!

Last thoughts

Every journey begins with a single step. Make that step with confidence. Top sport is not for everyone but quality life is! Without regular exercise your life will not be as quality as it could be and that is a fact.


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