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  • Writer's picture Sporty Healthy Habit


Regular exercise is good for you, but there are a lot of benefits that people don't know about. It reduces stress and anxiety, it can be a great sleep aid, and it can even increase your life expectancy by up to five years! That's a whole decade longer than non-exercisers! If you're not working out regularly now, here are some reasons why you should start.

What are the health benefits of exercise?

Good physical health is a fundamental building block of every successful life. Whether you're trying to exercise for stress relief, lose weight, build muscle, or just live as long as possible, regular exercise will help you achieve those goals. And as if that weren't enough reason to start exercising, some other benefits don't get enough attention.

The benefits of daily exercise and how it improve our overall health.
Daily Exercise

1. It gives you more energy

The energetic benefits of working out are often overlooked, but they're real! When you start exercising regularly, you'll feel like doing more things during the day. You'll go to bed earlier and wake up feeling refreshed. If your energy levels are starting to drop thanks to an unhealthy diet or lack of exercise, you should make working out a priority in your life.

2. It makes you happier

Exercise is one of the best ways to raise your endorphin levels naturally, you can also do a stress ball hand and squish your stress away! Endorphins are chemicals that act much like morphine or other painkillers. They make you feel good, and working out intensely can give you a feeling of euphoria that's often called a "runner's high." If you're going through a difficult time in your life, exercise can help you deal with problems more effectively. It might even be the key to reducing stress and anxiety levels.

3. It helps you sleep better

For anyone who has trouble sleeping, exercise can be your best friend. A growing body of scientific evidence shows that regular physical activity leads to better sleep at night, making it easier to nod off and get the rest you need. Exercise directly affects the quality of your sleep by increasing blood flow throughout your body, which helps your muscles relax, your heart rate slows down, and the temperature of your body drops.

4. It helps you lose weight or maintain a healthy weight

Besides feeling better overall, exercise also gives you more control over your weight. Working out regularly burns calories and builds muscle mass, so it should help you lose excess fat, the number one cause of weight-related health problems. By increasing your lean body mass and decreasing your percentage of fat, exercise can also help you maintain a healthy weight or even lose weight if that's what you're hoping for.

5. It builds confidence

In addition to improving your physical health, regular exercise can increase your confidence as well. It does this in a couple of different ways. For one, you'll feel more attractive when you have a more toned body and lose the excess fat from your face and other parts of your body. Stress ball exercises are also another simple, quick and easy way to improve your daily mood. You'll also feel better about yourself when you can check off regular exercise from your to-do list each week.

Body stretch to improve mental and physical health
Whole Body Stretch

Top 5 Quick Exercises at Home You Can Do Today

You can get a great workout in your own home with just a few minutes and items you already have. Here are five quick exercises that require no special equipment and little space:

1. Jump rope for 10 minutes

This classic childhood pastime burns an average of 100 calories per seven-minute session, according to the American Council on Exercise.

2. Do 50 jumping jacks

Running in place with your arms over your head for 60 seconds (that's one rep) equals the amount of oxygen consumed by walking a quarter-mile. This quick move also amps up your heart rate and metabolism—and burns about 10 calories.

3. Do 50 body weight squats and 25 push-ups

Do 50 reps of both exercises in a row to burn about 100 calories. The total number of calories burned will depend on your weight and how vigorously you do the moves, but you'll get the best results if you go at a fast pace.

4. Do 25 chair dips on each arm.

Grab the seat of a sturdy chair and hold yourself up so your arms are straight. Then bend your elbows to 90 degrees so your buttocks, be careful not to let your buttocks drop toward the floor. Keeping your elbows tucked close to your torso, reverse the motion and push away from the chair until you're back at the starting position. Do 25 reps; that's one full set.

5. Do 50 body weight squats (without breaking)

This is like doing a squat thrust. Stand with your feet shoulder-width apart and push your hips back and down to squat until your thighs are parallel to the floor (A). Quickly jump up as high as you can, keeping your hands by your head (B). That's one rep; do 50 total.

Massage balls is an easy and affordable exercise equipment at home or at the gym
Body Workout with Massage Balls


Exercise and stress ball is good for your health , but it can also be a great way to reduce stress and improve mood. It may be difficult at first but try setting small goals like 10 minutes of walking each day before working on bigger ones. Remember, even if the number doesn't seem high, every little bit counts. Good luck!

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