Written by
on October 19, 2016


Are you one of the 20% of Americans who exercise regularly?


Congratulations! Keep up the good work.


If you are part of the 80% that do not exercise regularly this post is for you.

I have been a physical therapist for 20+ years and from my professional and personal experience exercise is ONE proactive lifestyle choice that should be non-negotiable. We should make this choice daily if we truly want to live a life of health and wellness.


Did you know that there are more scientific studies and research done on exercise than any drug?

The benefits of daily exercise is mind blowing. Let’s discuss the top 10.

Top 10 Benefits of Daily Exercise

  1. Daily exercise improves memory and thinking skills: Check out this report from Harvard Medical School.
  2. Exercise promotes better sleep: “Increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep.” Read more from the National Sleep Foundation.
  3. Exercise decreases stress levels: The Mayo Clinic reports: Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Read more from the Mayo Clinic here.
  4. Exercise boosts energy: The average effect was greater than the improvement from using stimulant medications…Read more on this topic here.
  5. Exercise improves mood: Study done at Harvard found that exercise’s effects lasted longer than those of antidepressants. Read more about this study here. 
  6. Exercise decreases the risk of Coronary Heart Disease: There is a direct relation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. Click Here to read more about research in this area.
  7. Aerobic exercise decreases weight: 30-45 minutes of aerobic exercise 3 times a week has shown in multiple studies to help decrease weight for those that are obese. Interested in some of the studies click here.
  8. Exercise decreases blood sugar levels:  Physical activity can lower your blood glucose up to 24 hours or more after your work out by making your body more sensitive to insulin. Learn more from the American Diabetes Association.
  9. Exercise improves your immune system: Studies show that you are 50% less likely to get a cold if you exercise. Read more about different studies here.
  10. Exercise will help you to live longer: NIH study finds leisure-time physical activity extends life expectancy as much as 4.5 years. Read more here.

The truth is if you want to live a life full of energy and health you MUST live a pro”active” lifestyle.

The definition of exercise as found in the Medical Dictionary is: physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.

As a physical therapist often people ask me: “What is the best type of exercise?” My answer: “The best type of exercise is the exercise you will do daily.”

There are so many choices walking, running, swimming, dancing, biking, skiing, Pilates, Yoga, Tai-Chi, weight training,  aerobic classes, Zumba the list goes on and on. You can do the same thing over and over or you can change it up every day. The goal is to get moving daily.

Are you going to be part of the 80% or 20%?

Putting It All Together

Starting exercise as part of your daily routine today is like stopping smoking to the health of your body. It’s amazing when we start adding more healthy activities into our daily lives what other positive changes just might happen naturally. You may just find 30 minutes of exercise daily gives you more energy, which helps you sleep better, improves your memory and decreases your stress levels, which helps you to live a happy longer life.

Making healthy choices like exercising daily may not always be easy, but we can add simple things daily to help. If you are not sure how proactive you are currently living then I invite you to take the Wellness Quiz to find out your Wellness Score.

If  you would like to learn more about how to exercise and what exercises may benefit you I highly recommend our Growing E-Course, we go into more detail about exercise and tools to help you meet your exercise goals.  If you would like to take part in our Free Growing E-Course click here. 

I am enjoying this write 31 days challenge and I hope that you are finding these tips beneficial to living a more proactive lifestyle.




If you would like to learn more tips, click on the box. I will be adding tips daily.



Have a proactive day,shawnapic1

Shawna Cale, Got-Oils? Administrator

I am a M.O.M: Mom on a Mission to help educate and empower other mom’s to build healthy homes and bodies, and have the energy to do the things they enjoy with their families.

2 thoughts on “Tip #13: Exercise

  1. I started exercising about a month ago. I’m doing a body pump class and Zumba twice a week. I’m feeling better, losing inches, toning up and sleeping like a baby. Exercise definitely does the body good!!

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