Have you ever wondered how your friend who is into fitness could bear all the pain and
effort? How they couldn’t wait to get moving? Believe me. I have been there!! No, no…
Not in the shoes of your friend. I have been in your position.
Exercise does not sound that appealing the first couple of times. Especially, when you need to deal with sore muscles and possibly frustration afterwards. Don’t worry! My point is not to scare you.
Even though body aches and tiredness could lead to frustration, this phase becomes
less influential when you begin to experience its benefits. For this reason, I shall inform
you about what happens if you exercise daily for 30 days.
What awaits at the end of the 30 days?
You’ll feel more energetic and active. The level of fatigue will decrease. You might also
have more appetite, but snacking throughout the day is more likely to diminish.
2. Mood Booster
You will start to feel happier, calmer, and more grateful. If you have depressing thoughts
or are diagnosed with a mood disorder, you might notice a decrease in symptoms.
Another thing you might note is an increase in your self-confidence. You’ll feel better
about yourself. Stress will also decrease, or else it can be maintained.
3. Improved Brain Functioning
Memory functioning will improve, with learning new stuff being faster and easier. Your
brain will be more resistant to developing brain-related diseases. What might also be
identified is an increased speed or clarity with thinking and focusing, which differs from
4. Quality of Sleep
If you are having problems with falling asleep or you keep waking up during the night,
this might change by the end of the 30 days. However, this depends on the intensity and
duration of the exercise. In other words, the quality of your sleep will increase.
Nevertheless, for this to happen, you may want to refrain from exercising at night or
close to your bedtime as it may disrupt your need for sleep.
5. Weight Loss/Maintenance
Depending on the intensity and duration, again, you may start to feel physically lighter.
You may also notice that your clothes become slightly loose, or you may fit into your
tight jeans easier. Maybe you might also get to see that even if you eat more than usual,
you don’t feel like you are getting bloated.
6. Increased Muscle Mass
Though you may even feel the change after a couple of days, likely, you will not miss out
on the extra strength coming. This will result in starting to pay more attention to the
newly strengthened muscles.
7. Pain Reduction
If you have pain in body parts such as your shoulders, waist, and back, you’ll witness the
pain has decreased. You may even feel extra comfort with your body or muscles.
8. Better Sex Life
If you are a female, you’ll have an improvement in sexual arousal. Moreover, you are
more likely to benefit from heightened sexual satisfaction and sexual well-being.
If you are a male, an increase in exercise will result in better sexual function by having
decreased likelihood of erectile dysfunction due to increased testosterone.
9. Decreased risk of chronic disorders
The tendency to develop chronic disorders such as diabetes, cancer, arthritis etc… will
decrease with an increase in exercise.
These effects may vary from individual to individual depending on the exercise and the
duration, as well as their physical and/or biological disposition. Nonetheless, that does
not change the fact that you can enjoy the benefits listed if you follow a healthy lifestyle.
The types of exercises have different kinds of effects on our bodies. If you would like to
customise the benefits of exercise to yourself or seek guidance from an expert, you can
book an appointment with our healthcare professionals. We would be happy to assist
If you think that you can benefit from professional support on this issue you can reach
Eda Hayrula is an intern working under Willingness with a bachelor’s degree in
Psychology. Her interest in Psychology are gastrointestinal disorders, coping with stress,
psychosomatic disorders, and trauma.
Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically
Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–
Deuster, P. A. (1996). Exercise in the prevention and treatment of chronic
disorders. Women’s health issues, 6(6), 320-331. https://doi.org/10.1016/
Donnelly, J. E., Smith, B., Jacobsen, D. J., Kirk, E., DuBose, K., Hyder, M., … Washburn, R.
(2004). The role of exercise for weight loss and maintenance. Best Practice &
Research Clinical Gastroenterology, 18(6), 1009–1029. https://doi.org/10.1016/
Hsiao, W., Shrewsberry, A. B., Moses, K. A., Johnson, T. V., Cai, A. W., Stuhldreher, P.,
Dusseault, B., & Ritenour, C. W. (2012). Exercise is associated with better erectile
function in men under 40 as evaluated by the International Index of Erectile
Function. The journal of sexual medicine, 9(2), 524–530. https://doi.org/10.1111/
Loy, B. D., O’Connor, P. J., & Dishman, R. K. (2013). The effect of a single bout of exercise
on energy and fatigue states: a systematic review and meta-analysis. Fatigue:
Biomedicine, Health & Behavior, 1(4), 223–242. https://doi.org/
Ploughman, M. (2008). Exercise is brain food: The effects of physical activity on cognitive
function. Developmental Neurorehabilitation, 11(3), 236–240. https://doi.org/
Rodrigues, E. V., Gomes, A. R. S., Tanhoffer, A. I. P., & Leite, N. (2014). Effects of exercise
on pain of musculoskeletal disorders: a systematic review. Acta Ortopédica
Brasileira, 22(6), 334–338. https://doi.org/10.1590/1413-78522014220601004
Stanton, A. M., Handy, A. B., & Meston, C. M. (2018). The Effects of Exercise on Sexual
Function in Women. Sexual Medicine Reviews. https://doi.org/10.1016/
Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A Comparison
of High Frequency Strength Training to Lower Frequency Strength
Training. International journal of exercise science, 9(2), 159–167.
ZubiaVeqar, M EjazHussain (2018); Sleep Quality Improvement and Exercise: A Review ;
Int J Sci Res Publ 2(8) (ISSN: 2250-3153). http://www.ijsrp.org/research-