You Might Be Overlooking [These] 10 Exercise Benefits

When I turned thirty, a funny thing happened…I stopped caring about other people’s thoughts and opinions. If you too have reached this life-changing decade, then perhaps you’ve also felt the peace & joy that comes with the IDGAF mentality (pardon my French) and found the freedom & relief in focusing in on your own personal wants and goals. There are unattainable standards and unrealistic expectations all around us, especially as women, and looking inward is where I’ve found the happiness, health, and harmony ideals worth workin’ for.

I’ve especially experienced this shift in why and how I exercise – realizing that it’s not just about fitness & calories & the number on the scale & the size of my jeans, but so much more. Gone are the days of an “all or nothing” mentality, “paying my dues” for that extra slice of pizza, or excessively & obsessively checking my fitness tracker. Movement is a gift, not an obligation, and treating it as such has transformed how I look at daily exercise.

Our bodies are our greatest allies on this incredible journey called life, but allllllll the other requirements and responsibilities we juggle make it easy to overlook the magic that unfolds when we intentionally move them.

Whether you’re a go-getter in the gym, haven’t worked out in years, or fall somewhere…anywhere in-between, challenging (and maybe even changing) your perspective on exercise and its benefits can expand your enjoyment, increase your consistency, and improve your motivation. I’m not saying daily movement is always easy, but ooooooooh does it become more accessible & achievable when the prize you’re eyein’ ~actually~ matters.

Unpopular opinion…your everyday activities are not exercise

Per Merriam Webster, exercise is “an activity requiring physical effort, carried out to sustain or improve health and fitness” and “a process or activity carried out for a specific purpose, especially one concerned with a specified area or skill.” So household chores, playing with your kids, bending & lifting at work…these are wonderful and worthwhile activities, but they’re not exercise.

Now I’m not saying exercise requires you to drive to the gym, wear matching head-to-toe Lulu, and power your way through a “no pain, no gain” sweat sesh. But to see and ultimately maintain the physical & mental & emotional benefits of movement, you have to do more than the everyday activities your body’s used to. To get real nerdy, the principle of progressive overload states you ~must~ challenge yourself beyond your baseline in exercise duration, frequency, speed, or resistance to experience adaptive change.

While I support and encourage any and all forms of movement, intention is everything, and in the words of Clint Eastwood, “what you put into life is what you get out of it”. Stopping your day to exercise for even just ten minutes can look a million and one ways, but the key is doing so for the purpose of health (in any and every form of the word)…and doing it for you. [That] is when the transformations take place and results are found.

10 bigger benefits of daily exercise

The average woman works out for two reasons – weight loss and a smaller waist – but what if there was more? What if the benefits of exercise went deeper (literally) than how we look and actually affected how we feel? And would you just maybe show up differently if you were in tune with those more meaningful outcomes, if there was something bigger on the other side?

I also started my exercise journey with more superficial goals. In grade school I was the heaviest of all of my friends; I wanted to look and dress like the women I saw in the grocery store magazines. In high school and college I tied my worth to my weight and assumed my likelihood of getting a guy was directly correlated to the number on the scale. Those goals are not “wrong” by any means, but wellness from the inside out is the one that’s ultimately stood the test of time.

When you can tie your “why” to things that really matter, that have a greater impact, that effect more than you, that bring far more joy than a jean size (and last way longer too)…you almost can’t help but take the time & effort & energy to exercise in a way that matters.

The following are my personal motivators, the things that get me out of bed in the morning and my booty down to the gym. Some may resonate with you; others may not be as relatable. Use this list as inspiration to get started and eventually find and add your own reasons for sustainable success.

PRACTICE PRIORITIZING SELF-CARE

If you’re like me, then your wants and needs probably find themselves on the bottom of the family/work/ chores/life obligations totem pole more often than not. That being said, I might not always complete my four-step skincare routine or meditate as often as I’d like, but each day I exercise I’m practicing making myself and my health a priority, reminding my busy brain that I’m worth a spot on the to-do list too. Exercise may not be your favorite form of self-care, but showing up for yourself on [that] level naturally leads to finding more #noshame opportunities for some selfish wellness and is one you’ll never regret.

GIMME THAT CONFIDENCE

Something beautiful happens when you start a workout despite having all the reasons not to, push through the uncomfortable middle, and finish the thing you were intimidated or even irritated to begin in the first place. Nothing, and I mean *nothing* makes me fell more bad ass, unstoppable, proud, and confident than completing a challenging workout. When you follow through day in and day out and see what your body and mind are capable of, you can’t help but begin to look at yourself in a whole new light.

STRONGER…FOR LIFE

While technology has and continues to decrease the physical labor required to get through life, there are still a lot of daily activities that involve flexing a little muscle. Carrying kids, cleaning the house, and working in the yard are all activities I find myself eventually fatiguing through and you may have your own handful that make you sweat a little more too. Just like athletes exercise regularly to prepare their bodies for the big game, working out helps us do more…for longer…stronger and better…in the game of life, and it’s so much more fun & fulfilling when you can show up at your full potential.

EXAMPLE FOR MY DAUGHTER

*Sigh* Remembering this one gets me every dang time. Each time Lolo girl watches me exercise (which is more often during sleep regressions and she’s up at 5 AM), she sees an example and possibility – a woman prioritizing her health, her mama’s strength and work ethic, a body than can do some pretty amazing things. Despite my husband being Mr. Six-Pack and an amazing CrossFit athlete, Sloan says she wants to be “strong like mama” and oooooooohhh…if that isn’t motivation I don’t know what is.

HEAD-TO-TOE HEALTH

You’re probably aware of the basic physical benefits of exercise – stronger muscles, solid bones, mobile joints, and good ol’ heart & lung function. But my friend, there’s SO much more! Hormones, bladder control, digestion, lymphatic mobility, immunity, libido, sleep, blood sugar regulation, brain function…it all improves with regular exercise, making workin’ up a sweat one of the cheapest, easiest, most accessible things you can do for your overall health. Don’t believe me? Go to Google and type in “[blank] health and exercise” and I guarantee you’ll find yet another reason calling your name.

FLEX THAT INTUITION MUSCLE

I will forever and always believe a woman’s intuition is one of the most powerful things on this planet, and exercise has helped me become more aware of mine. By checking in before every workout and asking “what do I need right now?”, I’m becoming better at listening to my body and trusting what she tells me. Rather than going full speed ahead every day of the week, I now choose when and how I exercise based on my menstrual cycle, sleep quality, stress levels, and life seasons. This has carried over to so many other areas of life like diet, relationships, and managing my calendar, and I can’t wait to keep refining this skill.

ADIOS STRESS

I’m all for rest and relaxation, but exercise is actually farrrrrrrr more effective at reducing stress. While hitting the pavement, attending a yoga class, or lifting some dumbbells may be the last thing on your mind when your world gets overwhelming, moving your body decreases stress hormones like adrenaline & cortisol and boosts endorphins, leading to more of that “feel good”…well…goodness your body and mind need. I use my workouts as an excuse to take a break from my worries, think clearly & creatively, and reset & recharge before getting back to it.

DAILY DOSE OF DISCIPLINE

Let me be clear…even with all these exercise benefits there are still days I just don’t want to workout. But because daily movement has become a habit due to discipline over time, I find myself slipping on my leggings despite lack of motivation more often than not. Anyone can set goals, create a plan, and start – that’s the fun part! But when the excitement fades and drive declines, discipline is what we rely on to keep going. This same thing happens outside of exercise too, and practicing resilience and grit wherever you can is the only way to make it stronger.

THAT “RUNNER’S HIGH” (WITHOUT NECESSARILY RUNNING)

In the iconic words of “Legally Blonde’s” Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t”, and she was right! From better mood to more energy, increased focus, and improved memory, exercise has a multitude of brain benefits that can’t be ignored. The chemical cascade of endorphins & neurotransmitters plus increased blood & oxygen to the brain are worth making movement a part of your routine for a day that looks like ^^this^^ on the regular.

RELIEVE & PREVENT PAIN

Hi…yeah…you’re talkin’ to a physical therapist here, so of course I believe exercise is a key component of pain management and I can’t close this list out without sharing my favorite, most effective approach to ease aching muscles and sore joints. Unless you’ve suffered a significant injury, pain is your body’s way of alerting you to weakness, immobility, compensation, or imbalance in the body, and exercise is theeeeeee number one way to fix those things. Rather that stopping movement when faced with pain, try modifying what you’re doing, focus on form, and maybe even recruit the help of your local therapist to learn the exact training to feel better fast.

Tips for exercise consistency

There’s no denying the benefits of exercise, and once you know your powerful “why’s”, it’s the how & when & where that matters next. Thankfully…that’s the easy part. When you know you’re worth those reasons above and find the activities that make you feel good and give you those results, you can’t help but stay consistent. Sometimes finding that place takes time, trial, and error, so here are some helpful tips to get you there.

BE REALISTIC

I used to workout two hours a day, six days a week. In my current season of life & motherhood, it’s more realistic to get down to our home gym for thirty minutes more days than not. Being practical about how much time and energy you have and committing to low and slow prevents lofty goals from sitting unaccomplished. Start with a ten-minute mentality, promising yourself that bare minimum, and don’t be surprised when momentum kicks in and you’re still goin’ strong twenty minutes in (*wink wink*).

THINK LONG-TERM

If you’re lookin’ for a “4-week fat blast” or “thirty pounds in thirty days” challenge, you’re either gonna hit that goal and call it good or fail and probably give up altogether. Many of the exercise benefits I shared above take time, and if you’re in it to win it, then you’ve gotta start thinking long term. Move at a pace that you can confidently maintain, choose consistent over complicated, and know (& trust) that your hard work will pay off with a little patience.

FIND SOMETHING YOU LOVE

There are (probably literally) a million and one ways to workout these days, and thanks to YouTube, social media, and other apps, access to them is easier than ever. If lifting weights isn’t your thing or hitting the pavement hurts your knees, get creative and find something you enjoy. The type of movement you choose should feel nourishing, not punishing, and you’re far more likely to keep going when doing something you love. I personally have four go-to modes of exercise that I choose from based on how I feel and where I am in my cycle – CrossFit, weight lifting, cycling, and walking – and that not only keeps things exciting, but gives me options and ultimately…zero excuses.

GRACE OVER GUILT

Raise your hand if you’ve ever felt personally victimized by your workout routine (aaaaand all the hands go up…including mine). We read blog posts like this, make plans and promise ourselves to stick to them, but when life happens and roadblocks arise we beat ourselves up when we’re already down for not following through. But remember, these are tips for consistency…not constant perfection, and we ditched that “all or nothing” mentality a long time ago, remember!? Listen to your body’s cycle, know that life will have seasons, and give yourself grace instead of guilt when things get hard, knowing you will get right back on track ASAP.

MAKE IT A HABIT

Motivation is what gets us started, discipline is what keeps us going, but even sometimes that resilience muscle gets tired too. When exercise is a habit – something you do as normally & naturally as brushing your teeth – it inherently becomes more unnatural to skip than stay steady. Try exercising at the same time every day (I do it in the morning when my energy is high and number of excuses are low), pairing it with something you’re already doing (like talking on the phone or binge watching the latest Bravo drama), or making it a family affair. When movement becomes a part of your regular routine, the resistance around it will overall resolve.

PHONE A FRIEND

Everything is better with a bestie by your side, and exercise is ~thankfully~ no different. From camaraderie to accountability, encouragement, and of course frequent celebrations along the way, working out with friends just tends to be more successful. In fact, research even shows friendships motivate you to work harder and improve self-control (aka – prioritize those movement goals). Whether you’re physically exercising next to each other, following the same program and sharing results (my favorite strategy), or simply holding one another accountable via video, text, or amusing memes, you can’t go wrong doing it with someone supportive.

Ok…great…so now what?

I believe strongly in the power of exercise – for body, heart, mind, and soul – so much so that my profession is based around using movement for healing and I’ve seen it work like gangbusters for nearly a decade. Other than the simple acts of breathing and drinking water, I don’t think there’s another more accessible thing you can do for your health than move your body. While we can come up with endless ~~reasons~~ excuses not to exercise regularly, my hope in writing this post is to reveal how profoundly the benefits outweigh the costs and how easy it really can be to get there.

If this has inspired you to start imagining what regular exercise would look like in your life or to define a few more powerful “why’s” behind the workouts you’re already doing, I’d love to hear about it in the comments below. Share your next step, your ah-ha moment, or any other ideas you might have to make this a reality. *Literally* nothing negative can come from daily movement and I can’t wait to see those positives come to life.

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.