Sprinkled among the dozens of informative but generally boring medical articles I read every day, I sometimes discover sparkling little gems: studies that remind me of the multiplicity of benefits we derive from daily exercise. Until now I'd just made a mental note and kept on reading. But now I've decided to keep a running list, and add to it every time I discover another reason to exercise.

Why do this? Because I have noticed that most people have a huge amount of resistance to putting the time and energy aside to do exercise. To stay motivated we need to constantly remind ourselves that exercise supports our health on every level imaginabale: biochemical, immune, cardiovascular, hormonal, cellular, genetic.

It's not an accident that a certain sports shoe megacompany's slogan is "Just do it."

For most, exercise is a chore: we know we should motivate ourselves, but there are so many other things that need to get done that procrastination often prevails. We tend to pay lip service to the importance of exercise, but demonstrate a lot of resistance to actually getting out there every day and doing it.

That's where this list comes in. Every entry is based on peer-reviewed research published in major academic medical journals. Print it out and post it in a prominent location, and every time your motivation flags, take another look at what you are missing out on if you don't hit the road.

  • Consistent exercise protects the heart
  • Increases growth hormone production
  • Inconsistent exercise is more dangerous than being a couch potato
  • Enhanced protection from the damaging effects of free radicals
  • Improves ability to think, concentrate, and solve problems
  • Improves overall heart health
  • Enlarges coronary arteries for better blood circulation
  • Increases cardiac output
  • Improves the heart's pumping action
  • Improves the body's ability to dissolve blood clots
  • Reduces blood pressure
  • sedentary lifestyle is twice as likely to kill you as an elevated cholesterol
  • Improves immunity
  • Produces quicker reflexes
  • Improves insulin response
  • Increases reaction time
  • Improves stress tolerance
  • Increases activity of anti-aging enzymes
  • Increases levels of endorphins (the body's natural pain relievers)
  • Increases maximum oxygen intake
  • Increases physical work capacity
  • Prevents anxiety, depression, and insomnia
  • Prevents cancer
  • Prevents constipation
  • Reduces body fat and facilitates weight control
  • Reduces resting heart rate
  • Slows neuromuscular aging
  • Strengthens bones and prevents/cures osteoporosis