The benefits of regular exercise

July 15, 2026

Taking care of your health early on is incredibly important. You may think you have time, but you’ll be surprised by how much your current health choices impact your future self. From your mental health to even your mobility, your health is shaped by your life decisions, and now’s your chance to steer it in the right direction.

Many Canadians regularly spend a large portion of their day sitting or lounging. The Canadian Health Measures Survey from 2022-2024 found that adults spend an average of 9.3 hours per day sitting! This was such a surprise to me, but it really puts into perspective how often we don’t move around regularly.

In this post, I will be covering one of the many ways you can take care of yourself, aka exercising! After reading this, I hope it encourages you to incorporate daily exercise routines into your life.

What counts as physical activity?

The World Health Organization defines physical activity as any movement of the body produced by skeletal muscles that requires energy. Exercises, including walking and strength training, are examples of physical activity. But even doing chores around the house is a form of physical activity, as it involves moving your body. Both of these activities are good for an individual's health, supporting cardiovascular and bone health, emotional well-being, and reducing stress levels.

It improves your mood!

Exercising routinely can elevate your mood and improve your well-being. It enhances your energy by altering your brain chemistry, releasing neurotransmitters such as serotonin (which promotes calmness and emotional balance) and dopamine (which fuels motivation and drive), thereby improving mood.

We’re all bound to be stressed at some point in life, especially as university students with upcoming midterms, exams and assingments. Applying to jobs? I’m stressed. We all know by now that pent-up stress can heavily affect your livelihood in the long term. In fact, research demonstrates that chronic stress in particular can accelerate and weaken your immune system, increasing the risk of autoimmune diseases.

How can I avoid that? Well, you’ll obviously need to address the root causes of your stress through external supports, such as therapy, but different forms of exercise, including walks or gym sessions, can help reduce your stress levels. Overall, a consistent routine can help you feel happier, more relaxed, and less anxious. Additionally, it can boost your confidence and improve your self-esteem.

It boosts your energy!

I used to feel so tired after doing certain tasks that required physical exertion, such as household chores. After realizing it was because I wasn’t adequately taking care of my body, I took it upon myself to improve my energy levels, and exercising is one of them! Regular physical activity, such as exercise, can improve your strength and endurance, strengthen your cardiovascular system, and give you the energy to tackle even all your grueling tasks!

It helps you sleep better

Regular exercise can lead to better sleep overall. Exercise improves your sleep patterns by reducing stress, serving as an outlet that lowers cortisol levels and helps regulate your circadian rhythm. You’re better able to fall asleep faster and enter deeper sleep as your body undergoes physical recovery and cognitive repair. It is advised, however, that you don’t exercise too close to bedtime, as it can make it harder to fall asleep.

Interestingly, physical activity helps regulate important hormones essential for sleep, such as melatonin, making it easier for you to fall asleep and stay asleep longer. I don’t know about you, but anything that can help me sleep better is enough to convince me!

It’s beneficial for your physical and mental health

Regular physical activity has positive effects on your mental health. Exercise reduces stress hormones, including adrenaline and cortisol; promotes feel-good brain chemicals like endorphins and serotonin; supports better-quality sleep; promotes a sense of well-being; and more.

When you exercise, it helps your body cope with and process stress more effectively and even enhances your focus, protecting your brain against age-related cognitive decline.

How much should you exercise?

The Heart and Stroke Foundation of Canada advises that adults should exercise for at least 150 minutes of cardio. For some people, standard exercise routines may not be feasible in their daily lives. For instance, this applies to individuals with disabilities, those managing chronic pain, or people with cardiovascular or respiratory limitations such as asthma. But even short periods of exercise, like a 20-minute walk, can greatly improve an individual's health. From what I’ve come across on the topic of exercise, consistency is what matters most. Doing something is ultimately better than nothing!

With this in mind, it is so crucial that we take our health more seriously. Finding ways to add physical activity into your everyday life through exercise, sports, daily walks, or spending time with others can make a great difference in your health.

Remember, you can shift your thinking, including how you choose to care for your body, mind, and self. Goodluck!