How to Get the Benefits of Exercise

By Isaiah David

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There are numerous benefits to regular exercise. Exercising will improve your mood, give you more energy, make you look fitter and feel better, and protect you against a host of diseases. Unfortunately, not everyone who works out gets to see the full benefits of his efforts. If you want to experience all the positive effects of working out, you have to make it part of a healthy lifestyle. Your discipline will pay off richly over the long run.


Difficulty: Moderately Easy
  1. Exercise regularly. At the very least, you should have 30 minutes of high-intensity exercise three days a week. A day or two of strength training on top of that will help you burn calories more efficiently and tone your body.
  2. Stretch before and after each exercise session. This will help you to prevent injuries and will minimize aches the next day.
  3. Vary your exercise. You will get more benefits from alternating among jogging, swimming, dancing or other cardiovascular exercises than from doing just one. Different exercises tend to emphasize different muscles, so switching will give you a more comprehensive workout.
  4. Eat healthy meals. Eliminate fatty and sugary, processed foods and reduce your intake of red meat. Eat more vegetables, fruits and legumes. Drink at least 4 to 6 glasses of water a day.
  5. Get enough sleep. Some people need nine or even 10 hours a night, while others can get by with six or seven. You should wake up feeling alert and rested. If you don't sleep enough, you won't have the energy you need to get a really good workout. You also won't benefit as much from the increased energy people get from exercising.
  6. Avoid excessive consumption of alcohol the day before a workout. Alcohol can increase recuperation time, decrease muscle efficiency, dehydrate your body and cause a slew of other health problems.

Tips & Warnings

  • Work out with a friend. It will help you stay on task and never miss a workout.

About the Author

Isaiah David is a freelance writer and musician living in Portland, Ore. He has nearly five years' experience as a professional writer and has been published on various online outlets. He holds a degree in creative writing from the University of Michigan.