By David Dack — © 2/2020

You already know that exercise is key. Otherwise, you’d have spent your money on beer and pizza instead of your monthly gym fees. But the payoffs of regular exercises are far greater than just looking good. 

Starting a training plan–and sticking to it—could slash your disease risk and prevent serious diseases. These include heart issues, obesity, type II diabetes, hypertension, and some types of cancer. 

Without further ado, here are some of the ways that exercise can help protect against common diseases.

Sounds great?

Let’s get started.

Medical Note 

Note – if you’re still a couch potato, check in with your doctor before you start exercising. They’ll know what you can do safely and can recommend modification according to your own needs and goals.

They might also advise you on what kind of exercise is safe and any precautions you need to take before proceeding.


Carrying a lot of weight has been shown to increase your risks of diabetes, heart diseases, lung issues, arthritis, and a host of other serious ailments—and you don’t want that.

And one of the best ways to help you lose weight and keep it off is to start a workout plan (especially when backed by a sound diet).  Weight loss is one of the main reasons people take up exercise and the biggest impetus driving many to hit the gym.

The reason is simple. 

Regular exercise increases the body’s overall energy expenditure—this helps improve your body composition by increasing or preserving muscle and boosting your body’s ability to use and burn calories.

What’s more?

Research shows that exercises increase the “after burn”—that is, the number of calories you burn following exercise.  Think of it as the type of paycheck you get even after you retire.

Cardiovascular Disease

Research also shows that regular exercises slash your risk of cardiovascular disease.

The more efficient your cardiovascular system gets, the better its ability to pump blood through your arteries, which, in turn, helps keep your blood pressure within the healthy range.

One example is a study published in Circulation that reveled that aerobic workouts such as running, cycling, and swimming have an immensely positive impact on hypertension and blood pressure in afflicted patients.

There are many things that exercise does to help enhance your cardiovascular health and ward off serious diseases. These include:

  • Reducing cholesterol
  • Lowering blood pressure
  • It helps maintain a healthy weight.

All of these play major roles in the prevention of heart diseases. 

And here’s the good news. You don’t need to spend endless hours at the gym or pounding the pavement to reap the benefits. 

Studies have reported that exercising three to four times a week, 30 to 45 minutes on each session is enough to reverse damage to blood vessels and ensure proper cardiovascular functioning. 


A growing body of research suggests that regular exercise can also help reduce the risk of certain types of cancers, such as prostate cancer, colon cancer, endometrial cancer, and breast cancer. 

Let’s take a look at a few.

Regular physical activity, along with quitting smoking, are your best courses of action when it comes to lowering your risk of many cancer, according to the Center for Disease Control and Prevention (CDC).

Research also that exercising regularly can reduce the risk of recurrence or death by as much as 50 percent in afflicted patients.

What’s more?

Study has also shown that working out regularly after diagnosis can help speed up recovery and improve outcomes for patients. That’s a bunch of good things if you ask me.


Afraid that regular exercise will hurt your joints and bones? 

Think again.

Research shows that taking up a workout routine is a safe and effective way of lowering pain and stiffness as well as boosting range of motion and overall strength and well being in people with arthritis.

What’s more?

A regular sweat can also help you lose weight, therefore lowering pressure on your joints.

What’s more?

Exercise is also beneficial for people dealing with back pain. Regular low impact exercise can boost endurance and strength in your back as well as improve muscle function. Core exercises may help alleviate symptoms as well as protect your back by strengthening the muscles around your spine. 

Try a low impact exercise, such as spinning, yoga, or water aerobics if you have chronic joint pain.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.