The Science-Backed Benefits of Exercise for Long-Term Health

The sheer amount of scientific evidence behind the health benefits of exercise is staggering. Regular physical activity plays a critical role in maintaining overall health, supporting both physical and mental well-being.

Research shows that exercise can help regulate blood sugar levels, support weight loss and weight maintenance, improve mood, reduce stress, and lower the risk of many common chronic diseases. Your bones, brain, and heart all benefit significantly from staying active.

Why Lean Body Mass Matters for Your Health

What Is Lean Body Mass?

Lean body mass refers to the amount of muscle on your body. One of the most visible—and most beneficial—results of regular exercise is an increase in lean body mass paired with a reduction in body fat.

How Muscle Supports Metabolism and Weight Management

Increasing lean body mass boosts your metabolism. A higher metabolism makes it easier to lose weight and maintain a healthy weight over time. Maintaining a healthy weight is strongly associated with improved heart health and a reduced risk of chronic disease.

An added benefit is that muscle burns more calories around the clock—not just during workouts. Even at rest, your body uses more energy when you have more lean muscle.

Two Essentials for Building Lean Muscle

To build and maintain lean body mass, two components are essential:

• Resistance training, such as weight or strength training

• Proper nutrition, including adequate protein and micronutrients

How to Get the Most Out of Your Exercise Routine

Exercise alone is powerful, but pairing it with smart habits and supportive nutrition helps you maximize results.

Stay Consistent

Exercise works best when it’s sustainable. Choose activities you enjoy and can continue long-term. Walking, swimming, biking, golf, and tennis are excellent options that can be enjoyed for a lifetime, many of them offering social benefits as well.

Exercise Enough Each Week

According to the Centers for Disease Control and Prevention, adults should aim for at least 2.5 hours of moderate-intensity exercise per week. You don’t need to do it all at once—short sessions of 10–15 minutes can be just as effective.

Elevate Your Heart Rate

Cardiovascular (aerobic) exercise that raises your heart rate improves oxygen and nutrient delivery throughout the body. This supports heart health, endurance, and overall energy levels.

Add Resistance Training

Strength or resistance exercise is key for building lean muscle and supporting bone health as we age. Incorporating weights or bodyweight exercises helps maintain strength, balance, and metabolic health.

Support Exercise with Proper Nutrition

Exercise increases your body’s nutrient needs. A high-quality multivitamin is a strong foundation. Adequate protein intake is also essential for muscle repair and growth—especially products that include branched-chain amino acids (BCAAs), such as leucine, which play a role in muscle protein synthesis.

Make Movement a Lifelong Habit

Start slowly and build gradually. The goal is progress, not perfection. Movement is natural to the human body—extended sitting is a relatively modern habit. Move more, find activities you enjoy, and make exercise a regular part of your life. Your body will thank you.