Inactivity is one of the major factors of weight gain and obesity. 

For full understanding of the effect of exercise on weight reduction, it is highly important to know the relationship between exercise and energy expenditure.

Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.

While dieting, a reduced calorie consumption will lower your metabolic rate and will delay weight loss.

However, regular exercise has been shown to increase metabolic rate which actively burn more calories and help you lose weight. 

Additionally,  combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off. 

3. Exercising Is Good for Your Muscles and Bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein consumption. 

Exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.

As you grow older, you tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

It helps build bone density which helps prevent osteoporosis later in life. 

Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as football and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling 

4. Exercising Can Increase Your Energy Levels

Exercising is a real energy booster for healthy people, as well as those suffering from various medical conditions.

Furthermore, exercise can significantly boost energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.

Exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer etc.


5. Regular Exercise Improves Relaxation and Sleep Quality

Regular exercise can help you relax and sleep better at night. 

The energy depletion that occurs during exercise stimulates recuperative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during overnight.

A study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.

You can be flexible with the kind of exercise you choose. Aerobic exercises combined with resistance training equally help improve sleep quality.