As we watch the incredible feats of athleticism at the 2024 Summer Olympics, it’s easy to marvel at the physical prowess of the athletes. However, you don’t need to be competing on the world’s greatest stage to experience the benefits of physical fitness. Regular exercise, even small amounts, can profoundly impact your daily life, improving everything from your mood to your ability to perform everyday tasks.

“Not everyone has access or time to join a gym in our fast-paced society…but there is good news,” says Anna Small, a certified family nurse practitioner on the medical staff at Texas Health Family Care, a Texas Health Physicians Group practice. “Everyone can positively impact their health through routine daily activities. Examples include parking farther away from your destination, walking to destinations rather than driving, taking stairs rather than the elevator, standing rather than sitting at work, pushing the grocery cart when shopping, dancing while you cook dinner or clean the house, or walking while using your cell phone (in a safe environment).

The Everyday Benefits of Physical Fitness

Improved Energy Levels

Regular physical activity boosts cardiovascular health, which improves your overall energy levels.

According to the Centers for Disease Control and Prevention (CDC), regular physical activity can:

• Lower the risk of heart disease, stroke, and high blood pressure by up to 35%
• Improve blood circulation and oxygen delivery to muscles and organs
• Strengthen the heart muscle, allowing it to pump more efficiently with less strain

Several studies have demonstrated the positive impact of exercise on energy levels. A study published in the journal Psychotherapy and Psychosomatics found that regular aerobic exercise (e.g., brisk walking, cycling) can significantly reduce fatigue and increase energy levels in healthy adults. Additionally, research from the University of Georgia revealed that sedentary individuals who started a regular exercise program experienced a 20% increase in overall energy levels after six weeks.

Activities like brisk walking, cycling, or swimming increase your heart rate and lung capacity, helping you feel more energetic throughout the day. This means less fatigue when doing routine tasks such as grocery shopping, cleaning, or playing with your kids.

Enhanced Mental Clarity

Exercise increases blood flow to the brain, which can help enhance cognitive function and memory. A study published in the Journal of Alzheimer's Disease found that aerobic exercise increased blood flow to the brain by up to 30% in older adults, which was associated with improved cognitive performance.

This can be especially beneficial for staying focused at work, managing daily schedules, or studying for exams. Even a quick 20-minute walk can clear your mind and boost creativity. On top of that, a study published in the Journal of Sport and Exercise Psychology found that a single bout of moderate-intensity exercise can enhance attention and concentration for up to two hours post-exercise.

If finding time during the day to even get a few minutes of activity sounds impossible, David McCarthy, MS, a certified personal trainer and Regional Director for Texas Health Fitness Centers, says it may be easier than you think.

“There are many simple things we all can do throughout the day to increase activity,” McCarthy says. “Such as taking the stairs, parking in the back of parking lots to get in extra steps, taking a 15-minute break from work to walk around the building, or even performing a few bodyweight exercises such as squats or pushups off the desk to get the blood flowing. Mini bouts of exercise will increase energy throughout the day and improve overall activity levels.”

Better Mood and Stress Relief

Physical activity stimulates the release of endorphins, which are natural mood lifters. It also reduces levels of the body's stress hormones, such as adrenaline and cortisol. Regular exercise can help you manage stress and improve your mood, making it easier to tackle daily challenges with a positive attitude.

“All bursts of physical activity and movement release energy and endorphins,” Anna Small adds. “Activity ‘bursts’ multiple times a day improve circulation and heart health, build stronger muscles and bones, boost mood and sharpen thinking.”

Strength and Flexibility

Maintaining flexibility can help prevent everyday injuries such as muscle and disk strains when getting out of bed, shoulder strains when lifting, backaches when transitioning from sitting to standing, and difficulty in picking up objects or climbing stairs. Flexibility can also improve circulation and posture.

Incorporating strength training and flexibility exercises into your routine helps build muscle and improve joint function. Looking for inspiration? Personal trainer Joel Lamica provides a simple routine to get you started here.

Weight Management

This is something that most already associate with consistent physical activity, but maintaining a healthy weight reduces the strain on your heart, lungs, and joints. This can lead to greater ease in daily movements and activities, from walking up stairs to playing with your pets.

Getting Started with Everyday Fitness

You don’t need a complex plan to start enjoying the benefits of physical fitness. Here are some tips to incorporate more activity into your daily routine:

• Start Small: Begin with short, 10-minute sessions of physical activity, and gradually increase the duration as you build endurance.

• Mix It Up: Combine different types of exercise, such as cardio, strength training, and flexibility workouts, to keep your routine interesting.

• Stay Consistent: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening exercises on two or more days a week.

• Use What You Have: You don’t need a gym membership to get fit. Use household items like water bottles as weights or follow online workout videos. Need some guidance? Read how to set up the perfect home gym without expensive, bulky equipment.

Some practical, everyday examples of getting active outside a traditional gym or workout routine include:

Carrying Groceries: Lugging heavy grocery bags can be a workout in itself. Regular strength training can make this task less daunting by improving your grip strength and overall muscle endurance. Exercises like deadlifts and farmer’s walks are particularly effective.

Gardening or Doing Yard Work Activities: Working in the garden or yard such as digging, planting, and weeding can be physically demanding. Flexibility and core strength, gained through yoga or Pilates, can make bending and reaching less strenuous, preventing back pain and injuries.

“Yard work is a great way to remain functional by pushing a mower to strengthen your legs and core, by raking leaves to get stronger shoulders, and increasing your flexibility by stretching down to pull weeds and pick up leaves,” says Richard Martinez, M.Ed., CPT, certified personal trainer at the Texas Health Fitness Center in Burleson. “And at the end, we feel good looking at a nice yard.”

Playing with Children: Keeping up with active children requires energy and stamina. Cardiovascular exercises, such as jogging or cycling, enhance your endurance, allowing you to engage more fully in playtime without tiring quickly.

Household Chores: Tasks like vacuuming, mopping, and dusting require a fair amount of movement and flexibility. Regular physical activity ensures that these tasks don’t leave you feeling exhausted. Squats and lunges, for example, can strengthen the muscles used in these activities.

Workplace: Sitting for long periods can lead to stiffness and discomfort. Incorporating stretching routines into your day can alleviate this, promoting better posture and reducing back and neck pain. Simple stretches and short walks during breaks can keep you feeling fresh and focused.

“Schedule move breaks into your day. Walk to the water fountain and fill up your water bottle or take a lap around your office building,” David McCarthy explains. “Find a friend or an office mate to help keep each other accountable. Subtle movements at your desk can also be effective. Marching in place while seated is a great option and even a core exercise. Alternating lifting your heels and your toes while in a seated position is another subtle way to move and stretch your lower body without drawing attention to yourself. Anything to stay mindful and keep you moving throughout the day. Small bouts of exercise can really add up to better health markers.”

The Takeaway

The 2024 Summer Olympics remind us of the extraordinary capabilities of the human body. However, you don’t need to be an Olympian to reap the benefits of physical fitness. Regular exercise can significantly improve your daily life, making routine tasks easier, boosting your mood, and enhancing your overall well-being

“The bottom line is JUST MOVE,” Anna Small encourages. “This may be only two to three minutes per day in the beginning. That’s okay … just keep moving. It’s okay to go slow, but go, go, go! Increase your spurts of activity gradually and you can reap a multitude of physical and mental benefits.”

Ready to get active? Read about The Most Common Mistakes People Make When Starting Up a Fitness Routine.