Exercise is one of the best things we can do for our body, mind, and heart. Just like eating healthy food, moving our body every day helps us live a longer, stronger, and happier life.
Many people today sit too much — at work, at school, at home — and this can be bad for our health. But even 20 to 30 minutes of exercise a day can make a big difference.
In this article, we will talk about why is exercise important, how it helps your body and mind, and how you can start moving more every day.
Why is exercise important?
1. Exercise Makes Your Body Strong
Our body was made to move. When we walk, run, stretch, and lift weights, we build strong muscles and bones. This helps us move better, carry things, and avoid injuries.
Exercise also helps you lose weight or keep a healthy weight. It burns calories and stops fat from building up.
Examples of good exercises:
- Walking
- Running
- Cycling
- Swimming
- Dancing
- Weight training
- Playing sports
Even small movements, like taking the stairs or walking after dinner, help!
2. Exercise Helps Your Brain
Exercise is not only good for the body — it’s great for the brain too. When you move, your brain gets more blood and oxygen. This helps you think better, learn faster, and feel more focused.
Exercise also reduces stress, anxiety, and depression. When you move your body, your brain releases chemicals like dopamine and serotonin, which make you feel happy and calm.
So:
Feeling sad? Go for a walk.
Feeling tired? Do some jumping jacks.
Feeling angry? Try a workout — and see how it changes your mood.
3. Exercise Protects Your Health
Doing regular exercise can help you live longer. It protects your heart and lowers the risk of many diseases, like:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Obesity
- Stroke
- Some types of cancer
Exercise also helps your lungs, improves blood circulation, and makes your immune system stronger.
In short:
Move more, get sick less!
4. Exercise Helps You Sleep Better
People who exercise often sleep better at night. They fall asleep faster and feel more rested in the morning.
Good sleep is important for your body to heal, for your brain to rest, and for your mood to stay balanced.
Just remember: avoid intense exercise right before bed — it may give you too much energy to fall asleep!
5. Exercise Improves Confidence
When you move more, your body feels better. You may start to lose weight, get stronger, and see muscles grow. Your clothes may fit better too.
This makes many people feel more confident. You walk taller, feel proud, and smile more.
Exercise also teaches discipline — when you keep going, even when it’s hard, you become stronger inside and out.
Types of Exercise
There are 4 main kinds of exercise. Try to do all of them during the week:
| Type | What it does | Examples |
|---|---|---|
| Cardio (aerobic) | Improves heart & lungs | Walking, running, biking, dancing |
| Strength training | Builds muscles & bones | Lifting weights, push-ups, squats |
| Flexibility | Makes your body move better | Stretching, yoga |
| Balance | Prevents falls & helps posture | Tai chi, standing on one leg |
How Much Exercise Do You Need?
The World Health Organization says:
- Adults: At least 150 minutes of moderate exercise per week (about 30 minutes a day, 5 days a week).
- Or 75 minutes of hard (intense) exercise per week.
- Also: 2 days a week of strength training (like weights or bodyweight exercises).
You don’t need a gym. You don’t need machines. You only need to move.
Example:
- Walk 15 minutes in the morning and 15 in the evening.
- Do push-ups or squats at home.
- Dance to music in your room!
Tips to Start Exercising
Starting small is better than not starting at all. Here are some easy tips:
- Set a goal: Start with 10 minutes a day. Add more over time.
- Make it fun: Play a sport, dance, or walk with a friend.
- Be regular: Exercise at the same time every day.
- Track progress: Use a notebook or app to see your improvements.
- Don’t give up: Some days are hard. Keep going anyway.
Do You Exercise Often?
Exercise is not just for athletes. It’s for everyone — young or old, thin or heavy, busy or free. You can always find a way to move more.
You don’t need to be perfect. You just need to start.
Walk. Stretch. Dance. Run. Jump. Move.
Your future self will thank you. Your body, your heart, your brain — all will feel better.
So today, take the first step.
It doesn’t have to be big.
Just move — and let your life begin to change.
Now, what about exercising your english with some questions?
Start the quiz to practice your reading skills
We are happy to help you improve your English skills. Keep practicing by reading more articles and doing the exercises. You can also practice by watching this video: What happens inside your when you exercise? Read the subtitles while watching and also try to read aloud.
Vocabulary
| Word | Meaning | Example |
|---|---|---|
| Circulation | Movement of blood through the body | Exercise improves blood circulation. |
| Immune system | The body’s defense against sickness | Exercise makes your immune system stronger. |
| Posture | The way you hold your body when sitting/standing | Balance exercises help your posture. |
| Discipline | The ability to stay focused and keep working | Exercise teaches discipline over time. |
| Intense | Very strong or extreme | Avoid intense exercise before sleep. |
| Cardiovascular | Related to the heart and blood vessels | Cardio workouts improve cardiovascular health. |
| Aerobic | Exercise that improves oxygen use in the body | Running is a good aerobic exercise. |
| Strength training | Exercises to build muscle strength | Push-ups are a type of strength training. |
| Flexibility | Ability to move joints easily | Stretching increases flexibility. |
| Balance | Ability to stay steady without falling | Yoga helps improve your balance. |
