So, you’ve finally decided to dust off those running shoes or hit the gym? Welcome to the world of endorphins, sore muscles, and, believe it or not, some serious life changes. While you might feel the burn immediately, the benefits of exercise are much deeper than just breaking a sweat.
But what really happens when you start exercising?
During your first few workouts, your body is in for a bit of a shock. Suddenly, your heart rate skyrockets, your breathing quickens, and your muscles start to demand more oxygen. At this point, it’s not unusual to question your life choices. But don’t be discouraged—this is all part of your body adjusting to the new demands you’re placing on it.
As you start exercising, your body’s oxygen consumption spikes to meet the increased demand. This is known as excess post-exercise oxygen consumption (EPOC), and it helps your body return to its normal resting state after the workout. Essentially, even after you’ve stopped, your body continues to burn calories at a higher rate. Not bad, right?
Remember that soreness that hits 24-48 hours after your first workout? That’s delayed onset muscle soreness (DOMS) —your body’s way of letting you know it’s adapting to the new stress. DOMS usually occurs after unfamiliar or intense exercise.
According to the American College of Sports Medicine, this is completely normal and usually subsides within a few days. In fact, studies show that muscles become more resistant to damage the more you work out, meaning less soreness as you get fitter. So, yes, it does get better.
By now, you’ve probably heard of the “runner’s high,” that euphoric feeling after a good workout. That’s not just a myth. Exercise causes your brain to release endorphins, often called the feel-good chemicals. These natural mood lifters can reduce anxiety, ease depression, and help improve your overall mental health.
But that’s not all. Regular exercise has been shown to increase the size of the hippocampus—the part of the brain responsible for memory and learning. A study from Harvard Medical School shows that just 30 minutes of moderate exercise a day can help stave off memory loss and protect against diseases like Alzheimer’s.
Once you’ve been exercising for a few weeks, some pretty amazing changes start to happen.
When you exercise regularly, your heart becomes more efficient at pumping blood, reducing your resting heart rate and lowering your risk of cardiovascular diseases. The American Heart Association reports that engaging in at least 150 minutes of moderate-intensity aerobic activity weekly can lower your risk of heart disease by up to 30%.
Yes, you knew this was coming—exercise helps with weight management. But here’s a surprising stat: According to a study published in Obesity Reviews, combining regular physical activity with dietary changes leads to an average weight loss of 5-10% of body weight over a period of 6 months. The more consistent you are, the more sustainable the weight loss.
Your muscles become stronger and more defined with regular exercise. This isn’t just about aesthetics; muscle mass increases metabolism, allowing you to burn more calories at rest. It’s estimated that every pound of muscle burns about 6 calories per day at rest, compared to just 2 calories burned by a pound of fat. Not to mention, stronger muscles help with balance, coordination, and even injury prevention as you age.
Struggling to fall asleep? Exercise helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep. Plus, the energy you burn through exercise helps to reduce symptoms of insomnia, giving you a deeper, more restful sleep.
Here’s where things get interesting. While you’ll feel better mentally almost immediately, visible physical changes, like muscle definition or weight loss, take time. On average, noticeable improvements in strength, stamina, and physical appearance begin to show after 4-6 weeks of consistent exercise.
