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14 Important Reasons to Exercise Regularly You Probably Don’t Know

14 Important Reasons to Exercise Regularly You Probably Don’t Know

There’s more than meets the eye when it comes to the positives of consistently exercising.

Strength training provides more than just losing fat and getting muscles. Running a couple miles daily provides benefits that go beyond improved speed, longer endurance, and the addition of a nice set of legs.

In fact, those who exercise regularly on a weekly basis will experience benefits that the majority of people wouldn’t expect to come from exercising. Allow me to give you 14 reasons to start exercising immediately.

1. Improved mental performance & productivity.

As you get older, you’re at a higher risk to develop dementia, which affects memory, thinking, speech, judgment, and behavior. Whether you prefer to run or weight train, exercising helps when it comes to preventing memory loss.

Partaking in sweat sessions helps with the production of cells in our hippocampus, which is responsible for memory and learning. The hippocampus shrinks as we get older which explains the decrease in memory and increased chances for dementia.

By exercising regularly, you can actually increase the size of the hippocampus according to this research study and therefore help prevent the chances of dementia from occurring.

2. Improve your everyday stance.

Do you suffer from rounded shoulders or back pain?

If so, it’s probably due to not exercising and prolonged sitting. According to this study, people who sat for 11 hours or more a day had a 40% increased risk of dying in the next three years.

Good posture starts with daily stretching and exercising. Make sure to take breaks from prolonged sitting and move around. Here’s an article that discusses posture and goes into depth with how to correct it.

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3. You’ll feel like a million bucks.

Exercising regularly helps improve your self-esteem and self-image. It’s not about what kind or how much exercising you’re doing, confidence is increased by simply being active. Exercising has a myriad of benefits for those who are prone to depression.

No matter your age, weight, or size, start exercising and notice how much your self-worth will improve.

4. Helps with everyday stress.

Are your coworkers giving you a rough time?

Is school driving you mad?

Does life stress the heck out of you some days?

Head to the gym and get a quick workout in. Exercising helps reduce stress and anxiety while preparing the body to deal with mental tensions that arise in everyday life.

Being active helps release those endorphins that make you feel good and also provides a good distraction from everyday life. Reduce stress by simply moving, no matter the type of activity chosen.

Here are five strategies to help you control your stress.

5. Increased quality of rest.

Going to sleep after an intense workout, great yoga session, or long run in the park is common among exercisers. Exercising has been proven to help people get quality sleep on a nightly basis.

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While exercising will help sleep quality, it’s best to avoid exercising right before you plan to sleep. According to some research, exercise at least 6 hours before bedtime if possible.

6. Have more ‘pep in your step’.

Do you have moments where inspiration is little to none?

Feeling constantly fatigued and exhausted even though you rested well last night?

If so, step away from your work and go for a walk or a quick workout. Research has shown that people who consistently exercise are more productive than those who are sedentary.

Exercising regularly clears your mind and helps get those creative juices flowing.

7. The quality of sexy time increases.

Staying in shape doesn’t just help your appearance and health, it also improves your sex life dramatically. Research has shown that exercise helps increase your libido, optimize your hormones, and improves stamina which obviously is beneficial when it comes to sexy time.

Here are some other unexpected benefits of having more sexy time.

8. Illness happens less frequently.

By exercising a couple times a week, you’ll decrease your chances of catching colds that everyone else gets during the winter months. Regular exercise has been shown to combat the ongoing damage done to cells, tissues and organs that underlies many chronic conditions.

In layman terms, exercising strengthens your immune system allowing you to withstand all the nasty germs that float around.

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Exercise regularly and you can lower issues such as blood pressure and high cholesterol while decreasing your chances for type 2 diabetes .

9. Expect to live longer.

The easiest way to increase your stay on this Earth is to exercise regularly. Here’s a study done that found individuals life expectancy increased just by brisk walking up to 75 minutes per week. Include some resistance training and life expectancy rises even more.

10. Smiles are bountiful.

As long as you stay active, you’ll stay happy and avoid having the blues.

By exercising, there’s a big release of those happy chemicals that positively affect your mood, leading you to live a happier life.

There has been long term connections found between physical activity and prolonged happiness. Keep the sweat flowing and the frowns will stay away.

11. Chances of osteoporosis are lowered.

Osteoporosis is a disease which causes your bones to become fragile and weak, leaving them susceptible to fracturing.

This is caused by a decrease in bone density. Interestingly enough, women are 4x more likely than men to develop osteoporosis. One way to combat the onset of osteoporosis is by strength training.

Strength training has been proven to help decrease the chances of osteoporosis due to the increase in bone density from such training.

12. Rate of digestion improves.

If you have bowel habits that are slow and suffer from constipation frequently, then exercising is just what the doctor ordered.

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According to the The Gastroenterological Society of Australia, “Regular cardiovascular exercise helps to strengthen the muscles of the abdomen and reduces sluggishness by stimulating the intestinal muscles to push digestive contents through your system.”

Better digestive health will lead to less bloating, gas, and cramps.

13. Hormones improve for the better.

Hormones affect everything from losing weight, gaining muscle, regulating your moods, energy, ability to reproduce, and managing your stress levels.

One important hormone for example is insulin. Insulin is produced by beta cells in your pancreas and is key to regulating carbohydrates and fat metabolism in the body.

People who live sedentary lifestyles tend to become insulin resistant which is where your cells won’t respond to insulin as it should, leading to issues such as obesity and type 2 diabetes.

By consistently exercising, your insulin resistance will be lowered and lead to improved health and less chances of metabolic diseases.

14. Your skin will look better.

No need to waste tons of money on facial products because exercising is the ultimate detoxer when it comes to great skin health.

Getting your sweat on a couple times a week can be beneficial when it comes to having good skin. Exercising helps increase blood flow to your skin while sweating helps unclog pores and clears up breakouts that you normally might experience.

Now it’s time to hear from you. Comment below on your favorite benefit from exercising regularly? I would love to hear some reasons that I might have missed.

More by this author

Julian Hayes II

Author, Health & Fitness Coach for Entrepreneurs, & Speaker

18 Basic Rules To Lead A Fulfilling Life Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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