The Remarkable Benefits of Exercise
Physical activity is one of the most powerful health tools people have to improve mood, energy and sleep, even after just a few sessions. But the real superpower of an active lifestyle is what it can do for health and quality of life over time. Scientific evidence repeatedly demonstrates that physical activity reduces the risk of developing chronic conditions such as heart disease, diabetes and even some cancers. Despite this, most Americans are not getting enough physical activity in their daily lives.
Why Knowing Doesn't Lead to Doing
As a physical therapist and rehabilitation scientist who studies how to boost movement for people living with chronic conditions and physical disabilities, I spend a lot of time thinking about that question. The short answer is that understanding the importance of exercise usually doesn't translate into exercising. Making it a part of your lifestyle requires believing you can do it and knowing you can do it.
Exercise is a lifestyle choice that helps reduce the likelihood of developing a chronic illness. But the good news is that if you're one of the 194 million Americans already living with one or more chronic illnesses, beginning or maintaining an exercise routine can slow the progression, reduce symptoms and improve health outcomes.
A List of Health Benefits
- Physical activity improves the heart's efficiency to move blood to the lungs and circulate it throughout the entire body.
- Engaging in physical activity protects against cognitive decline over time.
- Becoming more active contributes to improved insulin resistance, which protects against diabetes risk and helps manage diabetes symptoms.
- An active lifestyle can reduce cancer risk and improve outcomes for various cancer types, including breast, colorectal and prostate cancer.
Science-Based Guidelines for Staying Active
While some movement is better than none, the Centers for Disease Control and Prevention (CDC) offer research-based guidelines for the type and frequency of activities to engage in weekly for long-term health benefits. The CDC encourages all adults, including those with chronic health conditions or disabilities, to aim for at least 150 minutes of moderate intensity aerobic activity, such as walking, jogging or swimming. Adults should also do muscle-strengthening activities two or more days per week, which could include weightlifting and body weight exercises. Older adults should add balance activities, such as tai chi or yoga, to help prevent falls.
If you're not achieving these recommended weekly physical activity guidelines, you're not alone. Only half of Americans hit the aerobic target, and just 1 in 4 meet the full CDC guidelines. This gap represents a health crisis that, if addressed, could save lives. A 2024 large-scale review showed that people who engage in regular physical activity in adulthood may reduce the risk of early death by 30% to 40% from all causes, most specifically from cardiovascular disease and cancer. The study also showed that beginning exercise at any time in adulthood can improve survival benefits.
Bridging the Knowing-Doing Gap
People are perpetually being sold on the benefits of physical activity, whether it's from national healthcare organizations, doctors, or the media. But the real challenge is turning knowledge into a habit. Start small: add 10 minutes of walking per day, take the stairs instead of the elevator, or join a fitness class. The key is to find activities you enjoy and gradually build confidence and consistency.