9) Strengthens the Bones
Bone density can be increased with regular physical activity, especially resistance training.
This is why the National Institute for Health recommends weight-bearing exercises, which force you to work against gravity, for good bone health.
Examples include weight training, hiking and stair climbing.
Resistance training may be more effective than traditional pharmacological and nutritional approaches for improving bone health. This is because it influences other risk factors for osteoporosis, such as strength, balance, and muscle mass.
One study looked at schoolgirls who engaged in three sessions of high-impact exercise per week. After two years the girls had experienced a “substantial bone mineral accrual advantage”.
Similarly, both Tai Chi and resistance training prevent bone density loss in elderly women.
Improved bone health from resistance training is achievable with light weights. For example, one study found that low weight, high repetition resistance training increased bone density by 8% in adults.
10) Boosts Metabolism and Fat Loss
Along with a healthy, calorie-controlled diet, increased physical activity is the only proven strategy for weight control. Dietary supplements and other complementary approaches may only bring minor additional benefits.
One study found that 45 minutes of hard exercise increased post-exercise energy expenditure. This revved up metabolism lasted for 14 hours.
Aerobic exercise can help you burn fat, especially belly fat, which correlates with the risk of type 2 diabetes and heart disease.
Exercise can increase muscle mass, which helps boost metabolism, even at rest.
Regular physical activity can mitigate the risks associated with being overweight or obese.