5 Benefits Of Exercise And Physical Activity


Exercise leads to a healthy body (we all know that, right?) and may be what people prepare for the least.

Today’s modern world and lifestyle requires little exertion compared to just a few generations ago. When you think about the amount of physical labor that was required by our ancestors compared to today, it really is quite remarkable.

We are living in a very cushy, easy world where we can get all that we need without hardly any physical effort. We need to exercise and compensate for that.

If you are truly preparedness-minded beyond Level-1 then you really need to prepare your body too.

Here are five of the many benefits of exercise:

Exercise Controls Weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories! It’s simple math. The more intense the activity, the more calories you burn.

You don’t need to set aside large chunks of exercise time to reap weight-loss benefits. If you can’t do an actual workout, simply get more active throughout the day.

– Take the stairs instead of the elevator.
– Rev up your household chores.
– Park near the back of the parking lot and walk.
– Take a 15 minute walk during your lunch break.
– Don’t sit all day – regularly get up and walk around.

Sunny Health & Fitness Treadmill
Sunny Health & Fitness Magnetic Rowing Machine


Exercise Combats Health Conditions and Diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides.

This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.



Exercise Improves Mood

Exercise provides an emotional lift! A workout or a brisk 30-minute walk can help.

Physical activity stimulates chemicals in the brain that may leave you feeling happier and more relaxed.

Many say that they can ‘think’ better or more clearly after exercise. You may also feel better about yourself when you exercise regularly, which can boost your confidence and self-esteem.


Exercise Boosts Energy

Do you get winded easily? Regular physical activity can improve your muscle strength and boost your endurance.

Physical activity delivers oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy.


Exercise Promotes Better Sleep

Struggling to fall asleep? Or to stay asleep?

Regular physical activity can help you fall asleep faster and deepen your sleep.

Just don’t do it too close to bedtime, or you may be too energized to fall asleep.

More: How To Lose Weight Fast With This One Tip
More: Good Old Fashioned Physical Labor For Better Health
More: Spend More Time And Resources On Physical Conditioning
More: Walking: Survival Fitness and Exercise

What are some of your favorite ways to exercise?

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  1. My lawn is about an acre and I cut it using a 14″ Scotts push reel mower. In spring and fall it takes a whole day and in these hot humid summer months I split the task into 2 days. The exercise is good and using the reel mower allows me to cut the grass lower than I can with my brother’s riding mower. I keep it cut down to about 1″ which is great for keeping it weedless. The grass can handle the sun and heat being that short but most weeds can’t. Also, the path to my brother’s house is 500 yards and it’s about an overall 200 foot rise in elevation from my cabin to his house. I also mostly just use hand tools.

  2. Its real easy to take your mobility for granted.
    Been dealing with arthritis in my hip lately and it sucks, no real good options and so far not sure about all the supplements etc, but am trying them, grin (grit my teeth) and bear it is about all I can do.

      1. Thank you Ken, will look into it. Finally went to doctor about it after eating ibuprofen and such like candy, they said severe osteoarthritis in left hip, but I know the drill for guys in the trades like me.
        Been taking Turmeric and am starting other supplements too, fingers crossed!

    1. Nailbanger
      I know I have said it before, but here I go again. Turmeric, the stuff has knocked out 99% of my Arthritis and all inflammation in my joints and my back. And yes I’m actually moving/exercising more now because I don’t hurt.

      Ken has an article on it (How Do You Take Your Turmeric) I have talked several other people into this orange powder, they now swear by it.

      1. Thank you NRP, I’ve been doing the turmeric but just upped the amount, it does help, definitely noticeable in my fingers, have really bad arthritis in my fingers from being a wood worker/carpenter for years. My hip been killing me though, just unbelievably painful.

        1. Nailbanger, I’ve been where you are at with the hip. I suffered for at least 8 years with unbearable pain in my left hip also. You can’t describe the pain to anyone who has not experienced it. I finally agreed with my orthopedic to undergo a complete hip replacement. That was the closest thing to a miracle I’ve experienced. Instant pain relief, just a hair over a month to complete recovery.
          A word of advice if you decide for the replacement surgery. This is a situation where doctor shopping is in order. They have developed a new way of installing that replacement hip where they enter from the front (anterior entry) rather than the side (lateral entry). The difference in recovery time, therapy, and residual pain from the surgery is tremendous. I went home with a walker the next day after surgery, graduated to a cane after a week, and returned to normal (except the lack of pain) unaided walking a month later. Unless your waiting for medicare coverage, I would get that relief from pain now.

          1. Thanks for the input, guess I need to get over my resistance to surgery, keep just hoping that giant meteorite smacks us upside the head, but think its more likely ill have to have a replacement.
            My biggest concern is that I’ll fix the hip then everything else will give up.

          2. Nailbanger
            I have a neighbor that has had both hips replaced using the procedure Dennis is describing. He did one within 4 weeks he had the other done. Both within 8 weeks, Amazing.
            He has a scar on the front of the hip about 3 inches long…. do NOT let em go into the backside…..

          3. I retired early due to pain like this. Dr. said that I have arthritis all over from my feet to my neck. I have the bad back (several degenerating and herniated discs)and a knee cap broken into lots of pieces so when my knee hurts it’s a toss up whether my knee would hurt due to the injury or if it’s coming from the low back. The docs don’t know. I do know that since I got off of working,walking on cement floors that I feel a lot better.

    2. Another cure? Oh well. When I picked up my package of diatomaceous earth the clerk said that he takes it for arthritis and that it works. He also said that he gives it to his dog and that it has stopped the seizures.

      Arthro 7, available on Amazon, has also been recommended.

      Keep on trying different things until you find one that works.

      Stay frosty.

  3. Good topic today…
    Yes, living here on our homestead keeps me moving.
    DH and I take walks too.
    One thing I should do more is gentle stretching…

    Fav supplements for health related to exercise:

    turmeric and ginger – anti-inflammatory

    diatomaceous earth mixed in juice or yogurt – for strong bones, cartilage, for some reduces bone related pain

    unsulfured blackstrap molasses- great for muscles to heal or prevent soreness, Charlie’s horse, restless legs, cramps of any kind, like a nice spoonful after a time of exertion (due to all the wonderful minerals in there) yum-o! (Chased with a swig of milk or non-dairy alternative)
    To all, have a safe and healthy week :)

      1. Shepherdess,

        We always know it is you, even if you forget.

        For some reason, sometimes my name and email appear automatically, sometimes not. There doesn’t seem to be a pattern to why or why not. I haven’t deleted cookies or anything,

        P. S. Looking below, I see this is one of those times I have to put in my name manually.

    1. So you take molasses for restless legs? I get them very severely and it drives me crazy! I will definitely try it!

      1. Miss I Made It Myself

        I have had quite a few folks tell me that a tsp of yellow mustard works wonders for this, and for night cramps.

      2. Take a decent spoonful (it has to be the blackstrap kind not regular baking molasses
        maybe 1/2 hour – 1 hour before bed. Just drink a gulp of milk or something afterwards, as the flavor is good just very strong.
        If that is not helpful enough, take 1/2 teaspoon of magnesium citrate powder
        mixed in juice at least 1/2 cup of juice. That should take care of it :)
        Healthy Blessings to you Miss I Made It Myself!

  4. I have no time for exercise! Between mowing the lawns brush hog the edges, build a new chicken run, split and stack fire wood. Then my wife has her list of honey dos that are pretty long. Family and friends show up with things that need grinding, welding or nuts-bolts or screws. Still do some handyman work on the side. Need a vacation if I only had the time.

        1. Nihilist
          No I was saying yar out of shape…. HAHAHAHA
          NOOOO not really.
          Hell that would be the Pot calling the Kettle black…..
          BUT as with most of Ken’s Articles I listen and usually talk action if needed…..

  5. Favorite exercises include:
    Short HIIT cycles I can do at home, no equipment needed, and done in 30 minutes
    Walking/jogging at the local state park with my son. He’s entertained (or asleep) and I get my exercise in

  6. Right now, all our “exercise” has to be done indoors. It is just too hot here. Goodness this heat. Trying to do outdoor chores is difficult. We bought a treadmill. Walking on that. Not as fun as walking outside, but alot cooler.

  7. For all out there who have stored energy supplies about their bodies, when SHTF we will all look skinny like the person in the picture. Until then remain cuddly but somewhat fit.

  8. Exercise???
    Walking up/down stairs when need to get something or packing things up.
    When it’s cool I walk my pooch around 2 blocks.
    Not much exercise now, but when fall comes will be doing more.

  9. “Back in the day” (oh, jeez here it comes), any sport was on the agenda, then do weights, 10 speed biking, miles of field hunting, water skiing, swimming, did it all until the early 50s when all the parts that went “sprong” caught up to me, multiple knee dislocations, shoulder once, torn ligaments and cartilage, had to slow down after chipping some vertebrae and blew out a disc. Various Docs put most of it back together over many years, motoring around a bit slower now, still can work up a good sweat cutting/hand splitting/hauling wood and other outdoor stuff. Now bending over to tie my sneaks counts as exercise, I am a candidate for lookout duty now.

  10. I find that when I think of it as “exercise” I can come up with all kinds of reasons not to do it. When I think of it as “something fun to go and do” I come up with all kinds of reasons to put off doing everything else. In the summer, my two favorites are whitewater boating and hiking. In the winter, wait for it, I bet you can’t guess, can you stand the antici…pation? That’s right, SKIING!!!

    Lots of daily activities count as well. Gardening is especially good for brain and body.

  11. I have to agree with you guy’ and gals on turmeric,ginger,and other natural supplements.They do help.I also take 250 mg. magnesium tablet each day also.It really helped a hip I was having trouble with.I always worked out with weight,and exercised every other day my whole life.I had to.I worked in the timber industry for 35 years,and had to keep up my strength.I’m 70,and still work out,but not nearly as much or as heavy.And I run out of breath a lot easier.I just don’t understand it.I almost feel like I’m getting old or something.Of corse,that’s redicules.Also,I missed my nap today.darn.Well,I’ll just go to bed early.

  12. I am too fat to run, too old to climb. I walk with and without a backpack. Many times with a dog. I like to kayak in cooler weather and ride bicycle. I have heart disease and stroke within my family history so I find I have to keep moving in one way or another in order to feel better

    I do like to ski though I prefer cross country these days because I did not like the people I met in the lift lines. I like to leave most of those people behind.

  13. Just for my own curiosity I decided to do yard work with my GHB on my back. First I wanted to see if it would wear well over time with activity. Then I knew the added weight would give me a bit of a workout. I did okay, I did have to adjust the straps to tighten things up a bit. I think the worst was when I had to bend over to pick things up. I would get a bit unbalanced because I was top heavy. Good to know I can wear it without issue.

  14. Heard Dennis Prager mention ” Relief Factor ” on his radio program. Says it has helped tremendously for pain relief for both he and his wife.

  15. I had my first back surgery in 2006 and I was a new man. The Dr. put me on a 50 lb. weight limit for the rest of my life. I felt so good that I went back to work in the body shop again. You can not work on cars for a living and keep a 50 lb. limit. I had my second back surgery in 2012 and I was not healed. I am better than I was but I am not healed. The more I do the more I hurt. After working 45+ hours a week and tending to my wife, who has medical issues, and the garden, I am shot. I don’t even get all of the essentials done some days much less any exercise.

  16. Having done a wide variety jobs for the government in various capacities I will put out there that some of the toughest qualification tests have involved: walking -over a set course that has to be completed within a certain time frame and usually with a backpack of designated weight. The testing staff will post scouts along the way to verify that contents are not being dumped during the course. Lastly, the course is not level.

    Within the CON-US civilian agency qualification test was for smokejumper. I did mine out of Boise-(BIFC). From what I hear, the US Army Ranger qualification is the same thing-different location.

    One of the strangest sights I saw was a mid-40ish guy in the qual course along with us 20 something youngsters (back in the day-30 years ago for me). He spoke with a slight cockney accent and it turns out he was a retired SAS soldier who married an American gal and relocated to the US after leaving the British military.

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