7 benefits of exercising (that aren't about fitness)

Updated August 2024 | 5 min read  
Expert contributor Dr Adriana Ventura, psychologist  
Words by Catherine Dow 

Exercise doesn’t just help you maintain a healthy weight; it improves your wellbeing from head to toe. Here’s how. 

We all know that exercise is good for weight loss and overall health, but there are many other reasons you should make time to move on a regular basis. 

1. Improve your mood

People who exercise are considerably less likely to experience low mood than those who don’t.

“Physical activity increases the brain’s production of the neurotransmitter serotonin,” says registered psychologist Dr Adriana Ventura. “Serotonin, among other things, plays a major role in maintaining a balanced mood.”

It may also prevent future depression, with a 2022 review of 15 studies finding adults who did the equivalent of 2.5 hours of brisk walking a week had a lower risk of developing depression. In fact, one study found that 12% of cases of depression could have been prevented by regular physical activity. This research was an 11-year study of more than 33,000 people, led by the Black Dog Institute.

The Black Dog Institute study found most of the mental health benefits of exercise are gained within the first hour of exercise done a week, meaning just 60 minutes weekly could help you reap significant rewards. The study found you could enjoy these benefits regardless of exercise intensity – whether you’re playing soccer or just walking, for example, for example.

2. Increase energy levels

You might think exercise will take more energy than it gives back, but research shows that isn’t true. A 2022 meta-analysis found that exercise increases energy levels and decreases fatigue, while a 2023 meta-study found that physical activity (like aerobic cycling and combination training) moderately reduced fatigue among adults with chronic conditions.

So even though you might be feeling a little too tired to lace up your trainers, a bout of exercise might just be what your body needs to fight fatigue.

3. Strengthen your bones

Osteoporosis is a condition where bones become weaker, leading to a higher risk of fractures. Healthy Bones Australia says regular weight-bearing exercise and progressive resistance training can increase bone density and prevent bone loss.

A variety of weight-bearing activities (like walking, climbing stairs and weight training) and progressive resistance training (for example, increasing the repetitions or weight in weight training over time) is recommended by Healthy Bones Australia for healthy adults.

4. Sleep better

According to the Australian Institute of Health and Welfare, two in three Aussie adults say they’re experiencing at least one sleep problem. The Sleep Health Foundation recommends adults aged 18 to 64 get seven to nine hours of shut-eye a night.

Dr Ventura says, “Serotonin plays a role in regulating sleep, which is crucial for optimal wellbeing. Regular exercise can improve sleep quality and help with concentration levels throughout the day.”

5. Reduce the risk of developing diabetes

Regular exercise improves blood sugar control and can prevent or delay the development of type 2 diabetes. A 2023 University of Sydney-led study showed higher levels of moderate-to-vigorous physical activity lowered the risk of type 2 diabetes, even in those with a high genetic risk of developing the condition.

6. Lower cholesterol levels