Why we must all make the time to exercise

‘I don’t have time’. ‘I’m too tired’. ‘I can’t afford the gym’. How many times have you made excuses not to have a workout? If you’re not getting enough exercise right now there are some pretty compelling reasons to change your behaviour…

So many of us fail to fit regular fitness activities into our daily lives. As scientists we like to get to the bottom of this kind of issue and share our learnings, so here are five reasons why we must make time for exercise…

1. Exercise boosts heart health

We’ve all heard that exercise and fitness helps ward off heart disease, and there are many contributing factors in this. Clearly, because exercise burns calories it helps us reach or maintain a healthy weight, putting less demand on our hearts. Regular exercise also improves factors linked to cardiovascular health, by reducing blood pressure, establishing healthier cholesterol levels and achieving better blood sugar regulation. Just 15 minutes of moderate exercise per day can make a significant difference to heart health, reducing the risk of cardiac arrest and other heart problems.

2. Exercise is good for mental health

We’re increasingly aware of the links between good mental health and regular exercise. The NHS reported in 2018 that people who spent 150 minutes exercising per week were 22 per cent less likely to suffer from depression.

Again there are many factors at play, from the sense of purpose and achievement gained when you take exercise, to the chemicals released by the brain during and after activity that can help to regulate mood. Exercise doesn't just produce ‘feelgood’ hormones, it also lowers the levels of stress-related hormones in your body. There are also links between physical activity and healthy sleep patterns, and good sleep is often linked to better mental health.

3. Exercise improves joint health

It’s long-established that weight-bearing exercise is important in improving bone density. This is important at any age, but particularly for children and young people as they grow and then as we progress into older age. Strong bones are important because they are less susceptible to fracture.

Our own research has enhanced this further with the discovery that marathon training and running actively improve the health of the knee and hip joints, reducing signs of arthritis and other degenerative conditions.

4. Exercise promotes long term health

There are literally thousands of studies that establish a firm link between regular exercise and long term health. Regular physical activity reduces the risk of heart disease, certain forms of cancer, diabetes and is linked to longer life expectancy.

One University of Cambridge study found that active people are 42 per cent less likely to die prematurely of any health condition. The great news is: it’s never too late to get started. The same study found that middle-aged and older adults with existing cardiovascular disease and cancer still gain substantial longevity benefits from becoming more active.

5. Exercise is vital for children’s health

In many countries, current rates of obesity put some children in the shocking position of having shorter life expectancy than their parents. As we’ve seen, staying fit is critical to our health and wellbeing, and so an important role for any parent is to shape their children’s views on exercise. Role-modelling healthy behaviour and making fitness a fun part of the family’s daily routine is essential in educating young people about the importance of physical activity.

While school activities and sports clubs are important in giving young people opportunities to find sports and hobbies that they enjoy, children will learn a great deal from their own families about healthy behaviour and how to take care of themselves.

There are plenty more good reasons to stay active, but these five are pretty compelling on their own. It’s no surprise, then, that so many governments are encouraging people to get outdoors and stay active. Active populations ultimately put less pressure on hardworking healthcare providers and take less time off work, and above all, lead happier, healthier lives.