Exercise creates same-day and long-term benefits for your body

Here's what the research says: A single exercise session that gets your heartrate up can lower blood pressure, improve sleep, lower anxiety and improve insulin sensitivity on the day you do it. Other benefits, like lowering your risk of many chronic diseases and cancers, start adding up within days or weeks of regular physical activity.

Regular activity sets you up to stay independent as you age, and lowers your risk of fall-related injuries. For many people with chronic conditions, it can lower your risk of all-cause and disease-specific mortality.