Unlike many refrains you hear about your health, exercise is really, truly good for you. There's a mountain of research backing up its many benefits.
The US Centers for Disease Control and Prevention recommend at least 2.5 hours of moderate cardio activity or 1.25 hours of vigorous cardio activity every week, plus two days of strength training.
People in some states work out more than others, but even California — the state with the highest average number of minutes spent exercising every week (87.4) — falls short of the recommendations.
Exercise doesn't need to be fancy: Even small improvements like walking more or running up the stairs to your office can help. And you don't need to do SoulCycle or Pilates to get in shape — jumping jacks and push-ups in your bedroom count, too. Just get up and move.
If you need more convincing, here are 21 research-based benefits of exercise to help motivate you to leave the couch behind.
Working out regularly has been linked to fewer symptoms of anxiety and depression.
Working out has been associated with a more effective cardiovascular system and a lower risk of heart disease. Even low-impact exercise like yoga has shown these effects.
Regular exercise has been found to increase immunity, though scientists aren't sure how this works yet. It could rid your airway of bacteria that lead to colds, or make your body produce more antibodies that fight sickness.
Staying fit is associated with a longer life. People who are active for seven hours a week are a 40% less likely to die young than those who exercise for 30 minutes or less.
Being active is even associated with a reduced risk of some cancers. One-third of all cancers in the US are linked to diet and exercise, according to the American Cancer Society.
