I have no single doubt in my mind that a vast of majority of people have a desire to lead healthier lives. That’s in indulging in good nutrition and embarking on a fitness journey. But why is it that we can’t prioritize and dedicate just only 4% of our day in some form of physical activity?

Modern day life has a hectic schedule, sometimes we get so tangled that our even our schedule is not running on schedule.

It has occurred to me that when one is called to put in extra hours at work or put in some study time immediately that 4% of your day (45-60min) that’s meant to be dedicated to physical activity gets thrown right outside the window.

Which is quite contradicting because health & fitness is the foundation of all high performance.

“ I compiled a list of what I believe are the 31 most important reasons why you should get in shape, or stay in shape. What “getting in shape” means to me is you have a baseline of

(1) strength,

(2) muscular endurance,

(3) cardiovascular capacity, and

(4) flexibility to lead a fuller, healthier life. If you are weak in one of these 4 areas, then you have a gap to fill my friend!

  1. Reduces Cholesterol 1

Regular exercise has been proven to reduce “bad” cholesterol levels (LDL) and increase “good” cholesterol (HDL)

  1. Sleep Better 2

Exercise can help you sleep better. People who exercise tend to fall asleep quicker and stay asleep longer.

  1. Improves Self Esteem 3

Regardless of your body appearance, regular fitness helps improve your self-esteem.

  1. Reduces Blood Pressure 4

Exercise not only reduces high blood pressure, it helps prevent it.

  1. Decreases Back Pain 5

By increasing muscle strength, endurance, and improving flexibility and posture, regular exercise helps to prevent back pain. Studies show that exercise is an effective treatment for recurrent low back pain.

  1. Reduces Risk of Injury

If you have a strong, fit body, the chances of injury significantly decrease.

  1. Prevents Certain Cancers 6

Some studies show that exercising regularly can help decrease colon cancer risk by 40% and may help reduce the risk of breast cancer as well.

  1. Increases Metabolic Rate 7

Exercise not only will increase the total number of calories that you burn, but also can increase your resting metabolic rate, so you burn more calories while at rest.

  1. Increases Range of Motion 8  

An increase in flexibility can decreases stiffness in joints, and can decrease pain and inflammation associated with arthritis.

  1. Increases Functional Strength 9

From getting out of a chair, to lifting an object off the ground, our bodies are able to perform daily activities better.

  1. Increases Insulin Sensitivity 10

Not only does getting in shape help increase insulin sensitivity (ability of muscles to uptake glucose), but helps prevent type 2 diabetes.

  1. Improves Sex Drive 11

Exercise increases circulation, which helps prevent erectile dysfunction and impotence. Exercise can increase sex hormones like testosterone.

  1. Reduces Risk of Heart Disease 12

Regular exercise strengthens the heart and improves contractile function

  1. Exercise is Fun and Enjoyable 13

Yep, it’s really true. There are so many ways to “move” that there is bound to be one you enjoy. Try making exercise more competitive, or social if you need extra motivation. The hard part of course is getting started.

  1. Exercise Prolongs Life 14

People who exercise regularly tend to live longer.

  1. Improves Balance and Coordination 15

Exercise can improve your stability and also what is called your “kinesthetic awareness”. You have a better feel of where you are spatially, so you don’t knock into things at the grocery store by mistake!

  1. Reduces Anxiety and Depression 16

Exercise is a great mood elevator to help you manage stress and reduce anxiety. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Sertraline.

  1. Gastrointestinal Tract Benefits 17

Exercise is beneficial for persons suffering from cholelithiasis and constipation. Physical activity may reduce the risk of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.

  1. Weight Control 18

While some research shows exercise increases appetite while others shows exercises suppresses appetite, one thing is for sure: regular exercise helps control weight.

  1. Improves Fat Utilization 19

Improves your body’s ability to use fat for energy during physical activity. Our bodies use glycogen and fat as stored energy to help sustain us.

  1. Strengthens Immune System 20

Just about any doctor will tell you no pill or nutritional supplement has the power of near daily moderate activity in lowering the number of sick days people take.

  1. Strengthens Your Bones 21

Lifting weights helps prevent osteoporosis, which is so important because a shocking 1 out of 2 women will be diagnosed with osteoporosis.

  1. Improves Focus 22

Exercise helps improve your brain’s ability to concentrate, remember, visualize, plan ahead, and solve problems because a fitter body will supply a more rich amount of oxygen to your brain.

  1. Reduces Aches & Pains

Improves your body’s ability to sit still and be comfortable for long periods of time. Keeping your muscles toned and strong and your joints flexible will prevent aches and pains from distracting you and keeping you from concentrating. If you have an office job, exercise is a necessity!

  1. Lose the Hidden Fat 23

But just like the fat that leads to belly rolls and love handles, internal fat — called visceral fat — also can be prevented and eradicated with regular exercise.

  1. Improves Energy Levels 24

Research suggests regular exercise can increase energy levels, even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease. One study in 2006 showed the average effect of regular exercise was greater than the improvement from using stimulant medications, such as those that treat ADHD and narcolepsy. Forget the cup of coffee, or energy drink, and go for a brisk walk, or workout!

  1. Prevents Alzheimer’s 25

The latest research indicates exercise can keep the brain sharp into old age and might help prevent Alzheimer’s disease along with other mental disorders that accompany aging.

  1. Improves Confidence 26

While appearance certainly isn’t everything, getting in better shape can help you look a lot better, and improve your confidence. From the appearance of your skin, to your overall body shape, just about every physical attribute can improve when you’re in shape.

  1. Reach Your Potential

You’re not at your best if you’re flabby and out of shape. Simply put, when you’re in great shape, you’re a better version of YOU, and this physical transformation can also help improve your mental, emotional, and spiritual state.

  1. Because you can commit a couple hours out of your 168 hour week to get all these benefits!
  2. Because I just listed 30 compelling reasons  to exercise and get in shape”

-Marc Perry /medically reviewed

Less than 4% of your day is all it takes. With consideration that health & fitness is one of the most important things on the planet. Question is, are we prioritising accordingly?