Exercise delivers more than just fat loss and biceps. Here are five big-ticket health benefits that an exercise habit earns you—all without a visit to the pharmacy.

Mental Health and Well-Being. Exercise triggers the so-called “runner’s high” release of endorphins. Watch a bunch of runners gather after a race or a group run. They joyfully gab like they’re at a Christmas party. Endorphins boost your mood and combat stress. They help you sleep better, too, which has myriad mental and physical health virtues.

Weight Management. Sure, exercise burns calories. You’re on an elliptical trainer and the screen can estimate how many calories of energy you’ve used. Thirty minutes might equal 275 calories worth of work. What’s not as well understood is that exercise, especially high-intensity exercise, can rev your metabolism into another gear. And park it there for a while. Which means that hours after your workout your calorie burn rate is higher, even if you’re stuck in an endless work meeting or sunk into a couch watching Netflix.

Stronger Muscles and Bones. Bone density and lean muscle mass are key to not just living longer but enjoying living longer. We don’t appreciate the gift of being able to take the steps or lift a heavy suitcase until the day we can’t. Exercise helps build and maintain muscle mass and bone density, which are crucial for overall strength, balance, and mobility—the things that allow us to do stuff no matter how old we are.

Reduced Risk of Chronic Diseases. Regular exercise can significantly lower your risk of developing various chronic diseases, such as type 2 diabetes, certain types of cancer, and metabolic syndrome. Exercise also helps manage existing conditions like arthritis and osteoporosis.

Exercise is good medicine. It also clears your mind and gives your body that “sparks joy” kind of feeling (to steal a description from Marie Kondo).

Key Takeaways

1. Exercise Packs a Healthful Punch: It’s not just about physical changes; it profoundly impacts mental and emotional well-being too. This includes improved mood, better sleep, and stress reduction.
2. Beyond the Workout: Exercise elevates your metabolism, meaning you burn more calories even after you’ve finished your workout.
3. Strength and Longevity: Exercise builds and maintains muscle mass and bone density, crucial for strength, balance, and mobility as you age. It also reduces the risk of chronic diseases.

T.J. Murphy is the former editor-in-chief of Triathlete Magazine and the author of The Exercise Zone, a practical guide designed to help people build lifelong fitness habits. A veteran health journalist and head coach of the Shamrock Running Club, he has also co-authored bestsellers like Ready to Run and Unbreakable Runner. With a background that includes a 2:38 marathon and five Ironman finishes, he combines professional expertise with personal experience to help clients navigate the world of endurance training and sustainable health.