Fitness and Exercise: Health Benefits, How to Get Started, and How to Get Better

Fitness is synonymous with health and everyone strives to be fit. Exercising regularly is one of the best ways to stay fit. However, your busy routine may make it difficult to work out regularly and stick to the exercise routine. Determination and discipline are the keywords for regular exercise and fitness which promotes more functionality and mobility.

A human body is meant to move and it can function better when it is fit. Improving your overall health and fitness with regular exercise also reduces the risk of developing chronic diseases and enhances your endurance, flexibility and balance in the long run. If you wish to exercise regularly and ensure that you are fit, you can incorporate certain easy fitness strategies. In this article, let us understand the health benefits of fitness and exercise and learn how to get started and gain maximum out of the exercise.

Health Benefits of Exercise

The scientifically proven health benefits of exercise remain undisputable. Apart from improving your muscle strength and flexibility, regular exercise can promote a long-term health and reduce the risk of developing chronic diseases.

Weight Management

Regular exercise can help prevent excess weight gain and ensure weight loss. Engaging in regular physical activity enables our bodies to burn calories and maintain our body weight. Any amount of physical activity if done regularly can help you stay fit throughout the day.

Boosts Your Mood

Regular exercise can help manage symptoms of depression and anxiety and promote favorable changes in the brain to boost our mood. Physical activity stimulates brain chemicals which can make us relax and less anxious.

Combat Chronic Health Conditions

Regular exercise can help prevent and manage many chronic health conditions like cardiovascular ailments, stroke, high blood pressure, type 2 diabetes, depression, metabolic syndrome, falls, arthritis and certain types of cancer. Furthermore, exercise can help improve cognitive function and may lower the risk of death by promoting good health.

Boosts Energy

Regular physical activities improve our muscle strength and boost our endurance. When we exercise regularly, oxygen and nutrients are delivered to our tissues and aid our cardiovascular system to function efficiently. This improves our heart and lung health and we get more energy to carry out our daily chores.

Promotes Good Sleep

Regular exercise can improve sleep quality and may help in setting the body clock of our body so that we feel sleepy at an appropriate time. Also, exercise creates chemical changes in the body that favor sleep and ease presleep anxiety. However, one must refrain from doing high-intensity exercise too close to bedtime.

Promotes Long-term Health

Research has proved that regular exercise can improve brain and bone health. Moreover, it can preserve muscle mass, improve gastrointestinal function, boost sex life and reduce the risk of many chronic diseases. Exercise can promote long-term health and offer you a chance to unwind.

How to Get Started

It can be difficult to start and stick with an exercise routine. Here are some tips which you can consider before starting a new workout routine.

Check Your Health

Consult your healthcare provider and get a physical medical examination before starting any exercise routine. This can help you detect any health problems or conditions that could put you at risk for injury during physical activity or exercise. You can talk to your trainer and optimize your workout accordingly and create an exercise plan as per your needs.

Set Realistic Goals

Directly jumping into a busy and intense exercise routine can result in mental and physical burnout and put you at risk of injury. You can begin with some easy physical activities like jogging or walking and slowly increase the duration and intensity for weeks or months. Exercise is important and you need to set realistic goals once you decide to start exercising regularly. This can keep you motivated throughout the workout regime.

Eat Right and Stay Hydrated

You need to mind your diet as it can significantly help you to reap maximum benefits from your regular exercise. Carbohydrates are important to fuel your muscles before exercise. You can eat easy-to-digest carbohydrates like banana or some cereal or a combination of carbohydrates and protein just before a workout. Carbohydrates can replenish glycogen and help in muscle recovery and protein can repair tissue damage and build muscle mass after a workout.

Drinking fluids throughout the day is important for maintaining healthy hydration levels. This can help to maintain optimal performance and help you recover.

Warm Up and Cool down

Warm up before the workout to prevent injuries and improve athletic performance. It can also improve flexibility and reduce soreness after the workout. Arm swings, leg kicks or walking lunges can be good warm-up exercises.

Cooling down is equally important so that the body can return to its normal state. Cooling down after exercise can restore normal breathing patterns and reduce muscle soreness. Stretching or light walking can be some cool-down exercises.

High-Intensity Interval Training (HIIT) for Beginners

HIIT can be helpful for beginners who are sedentary or overweight. It calls for a shorter duration of exercise than traditional workouts which results in less time commitment with relatively fewer injuries. Also, it can be done at home without any equipment. You can recruit a personal trainer to help you create a HIIT workout regime.

How to Get Better

Doing regular exercise is always beneficial, but one should not overdo it. Extreme amounts of exercise or physical activities may put increased stress on the body and lead to negative health effects. If you feel pain or discomfort while exercising, pushing through the pain can cause injuries. You need to be mindful of the body limits and take the proper time to progress through the fitness program to maintain the exercise routine in the long term.

Another excellent approach to maintaining an exercise routine in the long term is to make exercise a habit and follow it consistently. You can create a workout plan and exercise at the same time every day to sustain your routine and make it a habit. Incorporate exercise into your daily schedule by working out every day after work or doing it in the morning before you begin your day.

Working out as a group or with a friend can help maintain accountability and motivate you to keep up your workout routine. Alternatively, you can join a gym or take virtual fitness classes to work out with others and increase your motivation and enjoyment. Additionally, hiring a personal trainer and mixing up your workouts with their help can make your exercise routine engaging. Keeping a personal record of your progress and tracking the same can also help you improve your records.


Fitness and regular exercise can be challenging if you are not consistent. However, having realistic health goals can help you build up your fitness level and prevent injuries. Exercising regularly promotes long-term health, boosts energy and minimises the risk of chronic diseases. We can reap the maximum benefits of exercise if we eat healthy, stay hydrated and monitor our health along with exercising.

Updated on: 24-Mar-2023


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