By Arthur A. Burley 
Physical activity refers to all the movements we carry out throughout the day, such as doing housework, shopping, walking to work and doing exercises like playing a sport or going to the gym. Evidence continues to mount that being physically active can benefit both body and mind and reduce the risk of many diseases. These are the nine proven benefits of regular exercise.
Maintaining a healthy weight helps you stay fit. A low level of physical activity can lead to obesity or overweight. Although exercising on its own does not guarantee weight loss, it can be combined with a healthy diet and a well-balanced diet. There is also evidence that regular physical exercise can help maintain a healthy weight over the long term.
Lower blood pressure
Hypertension (or high blood pressure) can increase your risk of developing many diseases, including stroke and heart disease. Regular exercise can improve your heart strength and reduce the effort required to pump blood around the body. This reduces blood pressure by reducing the strain on your arteries. Regular exercise is a good way to maintain healthy blood pressure.
Reduces your risk of developing heart disease
It has been proven that regular exercise, particularly aerobic exercise like running, biking, and brisk walking, can reduce your risk of developing cardiovascular disease. People who are overweight or obese are less likely to develop heart disease than those who are not.
Reduces your risk of developing type 2 diabetes
Exercise has been shown to improve insulin sensitivity and blood sugar regulation. However, it has been repeatedly shown that physical inactivity can increase developing type II diabetes.
Certain cancers are less likely to occur.
Cancer can be a complicated disease that is affected by many factors. Smoking, unhealthy eating habits, excessive alcohol intake) as well as uncontrollable factors (e.g. genetics, radiation, environmental pollutants). Regular moderate to vigorous exercise may help lower our chances of developing certain types, such as colon, colorectal and breast cancers.
Increases muscle strength and function
The skeleton muscle has many functions. It helps maintain posture, control movement and generate heat. Our muscle mass decreases with age due to our sedentary lifestyles. As we age, our muscle mass tends to decrease. This is often due to a more sedentary lifestyle.
Increases bone strength and health
Weight-bearing exercises (e.g. Running, dancing, and resistance training have all been shown to increase bone density in adolescents. They also help maintain it in adulthood, which reduces the likelihood of osteoporosis. This is especially important for older adults and women who are going through menopause. It can slow down the natural decline in bone density.
Positive mental health is promoted
It has been proven that regular exercise can positively impact mental health and psychological well-being. It is known that regular exercise can increase endorphin levels, relieve stress, and promote healthy sleep patterns. All of these factors can help improve mood. There is evidence that exercise may be beneficial in treating depression and other mental disorders.
Lowers your risk of developing dementia
Exercise is a good way to prevent cognitive decline. These factors promote neuron growth, repair and support normal cognitive function. This may partially explain why older adults who exercise regularly throughout their lives are less likely to develop cognitive disorders like dementia or Alzheimer’s.