The Advantages of Being Fit (Updated)

Regular physical activity boosts cardiorespiratory fitness, strength, balance, and cognitive function. It reduces the risk of chronic disease, supports sexual health and daily energy, and is associated with a longer healthspan. Aim for weekly aerobic activity and twice-weekly strength training for broad benefits.

The advantages of being fit

Being regularly active changes the body and the day-to-day experience of life. Fitness improves breathing and endurance, preserves strength and balance, supports thinking and mood, and is linked to longer, healthier lives.

Better heart and lung capacity

Aerobic exercise raises cardiorespiratory fitness (VO2 max). That means your muscles and organs get more oxygen per minute during activity versus being sedentary. Improved cardiorespiratory fitness increases endurance for running, cycling, swimming and everyday tasks.

Slows biological aging and reduces disease risk

Regular physical activity is associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, some cancers, and premature death. Exercise is also linked to markers of slower biological aging (for example, better metabolic health and preserved function across decades). In short, staying active extends your healthspan - the years you remain healthy and independent.

Preserves strength, bone health, and balance

Strength training and weight-bearing activity maintain muscle mass and bone density. That reduces injury risk, helps prevent falls, and supports independence as you age. Guidelines recommend at least two sessions of muscle-strengthening activity per week in addition to aerobic activity.

Improves sexual function and confidence

Physical activity boosts circulation, hormonal balance, and body confidence, which can improve sexual function and libido for many people. Exercise also helps conditions (like obesity and cardiovascular disease) that can impair sexual health.

Supports healthier eating and energy levels

People who exercise regularly often choose more nutrient-dense foods and hydrate better, which reinforces fitness gains. Paradoxically, the fitter you become the more overall energy and resilience you tend to feel - many people report less daily fatigue and faster recovery.

Sharpens the mind

Exercise raises blood flow and oxygen delivery to the brain and supports mood-regulating systems. Regular activity improves attention, executive function, and is linked to a lower risk of cognitive decline as people age.

Positive effects on work and life outcomes

Fitness correlates with better workplace attendance, productivity, and general well-being. While exercise alone doesn't guarantee success, it supports the physical and mental resources people use to perform and adapt.

Practical takeaways

Aim for at least 150-300 minutes of moderate-intensity aerobic activity (or 75-150 minutes vigorous) each week, plus two or more days of strength training. Small, consistent steps - brisk walking, cycling, bodyweight exercises - add up and produce the wide-ranging benefits described above.