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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 November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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