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12 Benefits of Regular Exercise You Should Know

12 Benefits of Regular Exercise You Should Know

When’s the last time you went for a walk, played a round of golf or went to the gym? A body in motion stays in motion and offers a plethora of benefits to boot. Here are 12 benefits of regular exercise your should know.

1. Exercise helps your mood.

Are you in a bad mood and don’t know why? Something as simple as a brisk walk around the neighborhood can help put you in a better mood and improve your state of mind. As little as 30 minutes of exercise can release chemicals in your brain that can instantly melt away those bad thoughts. And you can increase the benefits when you make exercise a part of your regular routine. Whether it’s lifting weights at the gym, taking Fido for a walk or doing yoga in the basement, a little physical activity will make you a little happier every day.

2. Exercise helps you sleep.

Have you seen a toddler taking a nap after a long day playing in the park? They fall asleep fast and sleep hard. And you can, too! When you put your body in motion and exercise, you’ll sleep better and fall asleep faster.

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3. Exercise helps your sex life.

Regular exercise will help you look your best and have more energy. Those two benefits alone can bring a new-found spark to the bedroom. But according to the Mayo Clinic, “regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.” So hit the gym and get a nice boost in the bedroom.

4. Exercise helps you diet.

Food is fuel. When you exercise, your body needs certain nutrients, vitamins, and calories to perform at your peak condition. You’ll find you crave more nutritious foods and won’t want fatty, greasy foods that lack nutritional value. And if you reject your body’s advice and eat a Big Mac before working out? Well, your body has a way of making you understand that wasn’t a great decision. When you treat your body like a finely tuned machine, you’ll find you’ll want the best fuel, and your diet will follow.

5. Exercise reverses stress symptoms.

Stress is a daily part life, it seems. With technology making real-time results more prevalent, the physical toll of stress effects nearly everyone. Physical activity helps nearly every symptom of stress and almost magically removes those symptoms. Tightness in the neck and back giving you back pain? Exercise can help loosen muscles and remove the pain. From migraines to depression, stress can be a terror on your body. Regular exercise will help reverse the symptoms and improve your mood.

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6. Exercise makes you smarter. And younger.

Researches say aerobic activity keeps cognitive function sharp and reduces the declining memory and processing speed associated with aging. So whether you take a spin class, train for a 5K, or play tennis, you can improve your brain power and fend off the affects of aging, all while having fun!

7. Exercise makes you feel sexy.

My favorite benefit of regular exercise? The way it makes you feel. You’ll feel more confident and well, sexy. Working out regularly will change your body, making all that hard work pay off in a very concrete way. And those small, subtle body “improvements” will help you have more confidence with the opposite sex, whether single and looking or married and looking for a little extra spice.

8. Exercise helps control addictions.

Addictions come in all shapes and sizes. From food to nicotine to drugs and everything in between, addiction plays a part a part in many lives. Exercise, especially distance running, releases many of the same chemicals that release with addiction. Running quite literally gets you high, and that helps kick those addictions by offering a similar payoff without the side affects.

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9. Exercise reduces aches and pains.

Movement is good for your joints and reduces stiffness in your muscles. It helps strengthen your bones and increases your range of motion. All these things means those aches and pains of years of non-movement can melt away with a regular exercise plan.

10. Exercise can be social.

Whether you play a game like basketball or tennis or join a group like CrossFit, or even join a Yoga class, exercising can be incredibly social and entertaining. These can be great ways to meet new, fun people and offers a great conversation piece as you meet people who have a passion for the same activities as you.

11. Exercise keeps you motivated.

Creating good habits and seeing results can help keep you motivated throughout other areas of your life. And when you feel great and have the self confidence, you’ll feel more motivated to do more than ever.

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12. Exercise is fun.

Best of all, exercise is fun. You’ll find it becomes easier and easier, allowing you to push your limits and accomplish things you would never have imagined.

No matter what you activity level or current physical condition, a regular exercise program can help you get fit and improve many aspects of your life. So take a walk, join a gym, play your favorite sport, or just do some stretching in your living room. You’ll be able to take advantage of these benefits and more!

Featured photo credit: Jean Henrique Wichinoski via flickr.com

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Kyle Robbins

Founder, BrandingBeard.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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