Everyone knows that exercise is good for us and that we should all be doing it regularly but many people are unaware of just how many health benefits there are. Here are some to keep you motivated with your exercise:

- Higher levels of regular activity are associated with lower mortality rates for both younger and older adults.

- Regular physical activity decreases the risk of cardiovascular disease, particularly coronary heart disease.

- Both the National Cancer Institute and Cancer Research UK strongly advocate exercise to help reduce the risk of all types of cancer. Colon cancer has been found to be reduced by 40-50% among more active individuals.

- Weight bearing exercise can prevent osteoporosis as it reduces the loss of bone mass associated with age.

- Physical activity is recommended to people with non-insulin-dependent diabetes (Type II) as it increases sensitivity to insulin.

- Exercise has been found to relieve symptoms of depression and anxiety and drastically improves mood.

- Aerobic exercise using large muscle groups has been found to reduce blood pressure over time. Durstine and Moore (2003) state that endurance training can elicit an average decrease of 10mmHg in both systolic and diastolic blood pressure in mild hypertensives.

- When you exercise your body increases its synovial fluid production in your joints. This fluid acts as a lubricant  to protect the joint from excess wear and tear.

- Weight bearing exercise makes your ligaments stronger.

- Cardiovascular training increases the efficiency of oxygen delivery to our muscles as it increases the size and number of mitochondria (due to the development of Type 1 muscle fibres).

- Exercise improves posture.

- Regular training causes adaptions in the central nervous system which allows us to have greater control over our movements. Movements become smoother and more accurate and therefore performance improves.

- Exercise increases the growth of cardiac muscle which means that blood is pumped more efficiently around the body.

- Training improves the efficiency of the respiratory muscles. As a result you can breathe quicker and deeper and maximal intensities.