9 REASONS TO EXERCISE REGULARLY! (science-backed)


We all know that exercise is important
to maintain a healthy weight. Well, what about all the other benefits? There are
so many different ones. In this video, I’m going to share 9 science backed health
benefits of exercise that go beyond your weight and that go beyond the way you
look. If you’re interested, keep watching. Hello hello! Welcome back to the whole
happy life. Now when it comes to exercise I think that there are two categories of
people. People who really love it and don’t really need that much motivation
and then there are people like me who don’t really care for exercise. Now, if
you happen to fall into my category this video is for you. When I was trying
to lose weight it was so much easier to stay motivated to exercise because I had
that strong motivating factor to lose weight but now that I’m a healthy weight
it’s so much harder to stay motivated. It’s so much harder to work out and I
wanted to create this video for myself because I just feel like I need a list
of things that can help me stay motivated and I hope that some of the
items in this video can help you stay motivated too and make exercise a
priority because I really believe it’s all about taking care of yourself and
it’s about your long-term health. Your exercise today is going to pay off in
the future when you’re older, so just do it. The first benefit of exercise is
healthier skin. Now I have talked about healthier skin in another video. I’m
going to put that link in the description. So I’m not gonna go into too
much detail about skin but I just wanted to say that regular exercise can make
such a big difference to your skin and I noticed that I was working out a lot
more in the summer because you’re just more active in the summer it’s nicer
weather and my skin was better. So why exactly is that that exercise helps with
skin? There are a few reasons. One is better circulation when you work out
you’re getting better circulation and better blood flow and as a result of
that your skin is healthier. It is getting more of the nutrients from your blood
the other thing is something called oxidative stress. You don’t need to know
the details. You can find out more in the description if you want but basically
oxidative stress is a type of stress that your body experiences and it can
cause something like skin wrinkling and aging. Regular moderate exercise can
reduce this type of stress on your body and it can help your body boost its
natural antioxidants and as a result of that your skin looks younger for longer.
The second benefit is improved memory and brain health. When you exercise, your
heart rate increases and as a result of that there is better blood flow to the
brain and this better blood flow means that there’s more oxygen to the brain
which definitely has an impact on brain health. When it comes to memory, exercise
also makes a difference. So there’s a part of the brain known as the
hippocampus and this part of the brain is associated with memory and learning
and exercise happens to increase the size of this part of the brain. So it
definitely is something that is worthwhile. Something that you should be
doing. If you have any concerns related to brain health and memory, make exercise
a priority and it doesn’t need to be complicated. A lot of people think that
they have to go to the gym to get these benefits of exercise. Not really. In a lot
of the studies that I looked at simple exercise… that’s like brisk walking (not a
stroll in the park but brisk walking) had quite a big impact on brain health. So
keep it simple if that’s what works for you. You need to find exercise that you
enjoy because if you don’t enjoy it, you’re not going to do it but exercise
definitely is important for brain health. Number three is increased energy levels.
Now I do find this to be true when I’m working out diligently I have a lot more
energy and I noticed that I can get a lot more done in my day and I’m a lot more
productive than when I’m not working out. So definitely is something that has
worked for me but what does the science say? There have been several studies on
exercise and fatigue and there definitely is a link. Exercise can help
reduce fatigue. I will link some of the studies in the description so you can
read more there. Now while we’re on the topic of energy levels and exercise I
should point out that there is a fine line between exercising enough and over
exercise and if you are venturing into over exercise it can cause a lot of
tiredness and a lot of fatigue. So you need to recognize when you’re over
exercising. That is easier said than done but if you do find that your workouts
are not helping you… your energy levels are really really low, cut back and go
talk to a doctor to get a second opinion. It really is important not to overexercise. I will put more information on over-exercise in the description.
Number four is lowered stress. Stress is an inevitable part of life – you can’t
escape it but you can manage it and exercise is one way to help manage your
stress. Exercise basically helps your body deal with stresses a lot better – it
makes your body stronger and not immune but just generally better at dealing
with stress. Bear in mind that when you’re exercising you need to exercise
within your limits and not over exercise because over exercise causes a lot of
stress. A good amount of exercise teaches your body how to deal with stress. Number
five – increased happiness and better mood. Exercise increases our production of
endorphins. You may have heard about endorphins. What are they? They’re
basically chemicals that your body produces that can help you feel good and
reduce pain. So if you want to increase the endorphins in your body.. a good way
to do it is through exercise. Exercise also helps with better mood ,anxiety and
depression and I do find this to be the case. If I’m not in the best mood and if
I go for a long brisk walk I do feel a lot better. Part of it is just getting
outdoors and the other thing is actually getting the exercise. Number six – lowered
risk of heart disease. Okay, so we’re going to get a little bit more serious
for the next two benefits. So heart disease is the leading cause of death in
both men and women across the globe. It’s actually how my mother passed away at
the age of 51. There is one thing that you can do to reduce your risk and that
is moderate exercise on a regular basis. There is actually a study that showed
that people who had higher levels of activity reduced their heart disease
risk by over 20%. My suggestion to you if you have heart disease in the family (the
way I do) definitely make exercise a priority because it is something that
you could do very easily to reduce your risk and you don’t have to do anything
elaborate. Even something as simple as brisk walking or swimming can do. Now
before you start any exercise regimen it is always a good idea to talk to doctor
just in case there any contradictions. Just make sure you’re doing it safely.
Number seven – reduce the risk of type 2 diabetes. Now since we’ve talked about
heart disease, I wanted to talk about diabetes as well because it’s something
does affect my family. I have a family history of diabetes on both sides…both
my mother’s side and my father’s side. And in North America there are 100
million people who are diabetic or pre-diabetic. That is a big number and a
lot of people who have pre-diabetes don’t even know that they have it. What
can you do to reduce your risk of diabetes? You guessed it –
exercise! It’s obviously not the only thing but it is definitely an important
thing. A 2016 study found that 150 minutes of moderate exercise reduced the
risk of diabetes by 26% – that’s actually a substantial decrease in the risk just
from five days of working out 30 minutes every day. It’s something that’s
definitely doable and if you work out even more you can get some more health
benefits depending on how you do your workout. Now what is moderate exercise?
That’s the confusing part, so I have a lot more information in the description
but I wanted to talk about just a few activities to give you an idea. Something
like brisk walking where you’re raising your heart rate to a moderate level can
be moderate exercise. Swimming as well. If you enjoy swimming is moderate
exercise.. it could be vigorous if you’re doing a lot of laps but if you’re just
doing swimming at a regular pace it can be moderate exercise and tennis.. playing
tennis, playing sports of certain types can be moderate. So it is something that
you can incorporate into your life without even going to the gym if going
to the gym is not your thing. Number eight – better bone health. Now you
might be thinking bone health? Well I’m young… I don’t need to worry about
bone health. No. Here’s the thing with bone health. When you’re 35, you start to lose
a lot more bone mass than you rebuild so your bone health is in decline after 35
so you really should consider starting to take care of your bones early on and
even if you’re 35 , 45 doesn’t matter. It’s never too late to start taking care of
your bones and one way to do this is through weight-bearing exercise. I
suggest finding something that you enjoy that can actually help with your bone
health. Number 9 – exercise can help with better sleep. Now I personally find that
when I exercise a lot more like I was exercising in the summer, I had a lot better
sleep. Now that it’s the winter, I’m not working out as much. I do notice that
there is… the sleep quality is not the same .So I do suggest working out more
often if you want to sleep better and there are studies that show that there’s
a link between sleep quality and exercise. I will put them in the
description so you can read more. So that sums up the benefits of exercise. I hope
that at least some of these will motivate you to make exercise a priority
in 2019 and really make it something that is a lifelong habit. I struggle
personally too – it’s not like I am perfect in this exercise department. I’m
struggling but I’m learning and I’m pushing myself and I think that’s what’s
important. I think the first step to making any change is knowing why you’re
doing it and I hope that this video gave you a very strong why. For me personally
the strongest why is to reduce heart disease and to reduce diabetes. I don’t
want to go down the path of my parents because they never exercised. So I do
want to take care of myself. I do have that genetic component of
heart disease and diabetes and both sides of the family so I really need to take
care of myself and if you happen to be in the same boat as me especially from
Indian origin, you probably will be in the same boat as me because a lot of
people have heart disease and diabetes on at least on one side of the family.
Please push yourselves to exercise and make it a habit and you’re going to fall
off the wagon many times but get back on it and make it a priority. Anyway if you
have any motivating factors that have helped you work out more often let me
know in the comments below. I’m always interested in what helps people stay
motivated and I will see you in the next video.

81 thoughts on “9 REASONS TO EXERCISE REGULARLY! (science-backed)

  1. First!!!! If you need motivation I recommend to read "30 lessons for life", advice from elders about living a fullfiled life. It changed my mindset about working out, eating well, chosing a career and managing stress.

  2. Wat motivates me the first thing glowing skin the rest benifits follows……..at time when I don't wanna go exercise I wear my gym cloths even hours before I have a class that motivates me plus also group classes make me feel so much happy even if I had a bad day the feeling after class just can't be explained it's just feels awesome

  3. Hey there! Not sure if you are receptive to learning of other great fitness channels on YouTube, but I highly recommended Sydney Cumming's YouTube channel! She has gotten me in the best shape of my life!

  4. Very interesting, thank you. I started exercising when I realised I had developed a hunchback due to my office job (and almost all my colleagues of the same age had developed one, too). I have a much better posture now, my neck and back pains have vanished. My husband cured his bone spur with foot exercises. You can do a lot for yourself by exercising regularly. Thanks for showing us so many more reasons for keeping the habit up.

  5. Great topic! Apart from losing weight, I am motivated to exercise because it makes me feel happier. Also what do you think about tai chi? A too gentle type of exercise? I love to know thanks

  6. we have a lot of new faces at the YMCA this month —what is it about January that brings along new faces…..faces that you stop seeing forever the rest of the year.

  7. I love to exercise (and I’m at a very good weight). I just like the feeling I have when I exercise and I am motivated because I want to have a good quality of life in my older age especially. I love to run, walk, lift weights. I love to push myself and see myself become stronger and better. These tips helped me as well too!

  8. I just had a baby 2 weeks ago and I can’t wait to be cleared for exercise. It’s hard being motivated and not allowed. Lol.

  9. At age 44 and “obese” I finally joined a gym last November, and I’m addicted and saw huge benefits to my health within that first month. It’s also helped me to make healthier food choices. Half the people who attend my gym are my age or older, which has helped make me feel welcome and keep motivated. My bones are less achy, it improves mental health, and when I thought I was menopausal- nope, those came back like clockwork too. This is now a lifestyle change for life.

  10. I do know these reasons but sometimes it's hard to stay motivated. Mostly it's because of my burnout and my body not being able to work out + sleep problems due to babies.

  11. Thanks for showing your thoughts of significance of a regular workout each day, which has made me feel like starting it as one of my New Year’s resolutions for 2019! To stay fit is definitely something that I want in my life!

  12. As usual a good motivating video 😊…I get motivated when ever some one like u talk about it's importance😊…It helps me to get into the track.. I need to do exercise for better health..
    Ria, I have a doubt regarding one thing.. If u know, please let me know,
    Is combination of tomatoes and cucumbers in sandwich r salads not good for health??

  13. As always it is a very good video, great information, and personallly l really love to workout, but it is great ti know allí the good reasons to keep on, really cute your cats 🐈👏💜💚💙

  14. Hey Ria! useful video! I had fallen off my exercising track due to winters so thanks for motivating me. I feel paw-ball is also a nice form of exercising. 😁😄

  15. I have the same genetic issues! Exercise is the only thing that keeps me from becoming diabetic. When I stop exercising, I become prediabetic. It's ridiculous, but I just have to keep prioritising exercise!

  16. My dad has heart disease as well so I totally understand. Thank you so much Ria for sharing this video. With our life being so crazy busy, we tend to forget the importance of exercise. Thank you for reminding us that all you need is 30 min of exercise 5 days a week can definitely change your life! ✨🙌💕

  17. Wow, you're Indian? I was thinking you were Latina. I used to love to exercise. But now I have some really bad injuries, which have turned into arthritis, and they hurt so much I'm limping! The only thing I can do is seated arm exercises and leg lifts lying on the bed. I can't get down on the floor, and I can't even take walks anymore!! And I'm not even old! 😭

  18. Love this topic! The biggest motivation for me is that exercising is time alone in my head – I solve problems, work through frustrations, listen to music and just have a chance to think my own thoughts. I think the trick to staying motivated is finding workouts that you actually enjoy. When it's a chore, it's a lot easier to let it slip down the to-do list. But when it's a pleasure, you always find a way to make time for it.

  19. Loved your video as always. Ria, what do you mean by holistic nutritionist? How can one be holistic nutritionist?

  20. I just started exercising this month after not exercising for 2-3 months. I didn’t like exercise because it was hard to become motivated and stay motivated. I’m starting to enjoy it again. I would like to set some goals to help me stay motivated. But I’m glad I started. Starting something is hard for me. I just work out at home. And when the weather gets better I would like to go for walks.

  21. thank you so much! I try to lose some weight this period of time by exercising. can't see any difference yet and honestly today I felt desperate! I found your video really helpful, because it's not the weight that matters the most but the whole healthy way of life! keep uploading Ria!

  22. Thanks for information and ideas. I'm working to do a better job of exercising in 2019. My issue is I'm not consistent. I let anything and everything squeeze exercise out of my day. I know this isn't right, but still I let it happen all the time. It has to end in 2019! I'm worth the time it takes to get a brisk walk in most days. Thanks for sharing your insight. I know I can find success and finally say at the end of the year, that this one thing is no longer an issue for me; I simply do it! 😎

  23. Finding a type of exercise you enjoy doing helps a lot. Personally, I love horseback riding. Doing something fun and challenging where I get to make new friends is a great motivating factor! If you have access to a horse barn, I highly recommend taking some lessons and seeing if it’s for you! ❤️🐴😍

  24. Thanks for these amazing reminders, Ria!
    Health factors in my family (on either/both sides) and the inner/outer transformation are some of my main motivating factors. High blood pressure, diabetes, etc. run in my family and I'm truly dedicated to not having those issues as I get older (I'm in my early 30's).
    I'm also all about GLOWING, healthy skin, so that's another plus of exercising regularly!
    I actually have 75 Squats to get to for the day! I'm currently doing a 30-day Squat Challenge w/ one of my friends!

  25. I've needed foot surgery for over 3 years now. It is the reason I do not exercise, but until I can have surgery, I realize I need to do what is within my means. You've motivated me to at least try. I'm really good with diet, but exercise… The thing is if it wasn't painful, I'd do it every single day!

  26. this is awesome … more of this Pleeeeease ❤️
    and 👍🏼 to the 3 am wake up😉 i feel u 🥰 that wat my cat does 🤣🤣

  27. Can you make a video for beginners. Say I want to start tomorrow, what do I need to do step by step. Then where should I go from there? Maybe a video series? Thanks!!😍😍

  28. I’m so sorry to hear about your mom ❤️ My dad has had countless health issues throughout his life, and now is suffering from cancer. Keeping my body healthy is my #1 reason for working out and eating healthy. The body is a delicate ecosystem. It seems like if one things fails, several other things follow suit.

  29. I do yoga and Zumba for 1 hr for 4 days in a week .
    But I sleep a lot is it good.
    I get up at 6 :15 am and do all cooking and at 11 am I sleep for 2 hrs otherwise I can’t be active .
    I do fitness in the evening as classes are in the evening once finish all my work I go sleep 11 pm .
    Pls suggest is it ok

  30. Wow. I know that I am a little bit late with watching this video, but this is amazing content! I love that everything is science backed. This is so motivating! Thank you.

  31. I enjoying working out to relieve stress. My motivation to NOT getting sick is to avoid going to the doctor and missing work which is wayyyyyyyy more expensive. I dont want up end taking a dozen pills for health reason. <3

  32. I exercise for various reasons: health, weight loss and it makes me feel strong. But my biggest motivating factor is that I want to live a long life to see my kids do all the wonderful things that they’re going to do. I don’t want to miss out because I didn’t take care of myself.

  33. I hate exercising. But, you raised a great point. I need to implement something I can enjoy. I noticed you didn't mention yoga….or did I blink. I'll have to research if yoga is a heart strengthening exercise. Thanks for the reminder.

  34. This is really helpful, I very much want and need to start working out again, after an entire year since giving birth. It's been stressful and so busy, I didn't manage to incorporate exercise into my life as i used to do prior to being a mum, and now a year after i can see the negative effects of this lack of activity in my life. I will keep these tips in mine as i start to plan my active life again, thank you.

  35. Mild depression, high anxiety levels and some spikes of high blood pressure now and then, lead me to incorporate exercise into my life. Since I stress out easily, I chose brisk walking and I believe that it is the ideal exercise for me. For the past 2 years that I do it 5-6 times a week/ 20-50 minutes each time, I have normalized my bp levels and I feel a lot better, especially right after finishing my daily walking. I have also noticed that I don't have any mood swings whenever I exercise regularly. The more minutes I walk every day, the better I am mentally and physically. My energy levels are also high, so does my self confidence due to the way my body gets in shape week after week. I don't even have to go to the gym anymore.

  36. I am an indian and recently my uncle( my father's brother) passed away due to heart attack…i do have heart disease problem in my blood…But with your video i really feel motivated to improve my health….Thanks!

  37. Something new I learned from your culture. I am from a Latino culture and the reason I workout is to stay healthy and to fight diabetes. Great tips and inspiring video 😊

  38. Exercising is very important. Ria, your 9 points were very informative. I exercise 5 days a week in the early morning at my local park. I enjoy the fresh air and nature all around me. Exercising starts my day with clarity and positive energy. The main reason I exercise is to stay healthy. I truly enjoy your videos. Thank you Ria😊

  39. Hi, Ria.. You really make wonderful videos on interesting topics. U speak quite well.. Exactly the way the viewers want n.. Keep up the good work dear

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