Cancer Risk Reduction: Regular exercise has shown promise in reducing the risk of certain cancers, including breast, colon, and lung cancers. It's not a guaranteed shield, but studies consistently highlight the correlation between physical activity and lowered cancer risks, often in the 20-40% range!  

Coronary Artery Disease: We all know exercise is a boost for heart health. The key here is that intensity matters.  Instead of committing to a 2-hour walk for heart health, try hitting your maximum heart rate once per week.  Pick your cardio machine of choice (assault bike, rower, etc) and go as hard and fast as you can until you have to tap out. Typically, this will occur within 1-4 minutes!  Hitting full fatigue is actually more reliable than most heart rate monitors on watches to make sure you’re getting the full benefit. 

Alzheimer's and Dementia: Physical activity has been linked to a decreased risk of cognitive decline and we like to think about it exercise as a bubble bath for your brain! While it may not prevent Alzheimer's or dementia entirely, it can certainly delay their onset and potentially mitigate the severity. To me, this one is a no-brainer (pun intended)!  My typical mid-workout hype involves, “Do it for your brain!” 

Sleep Quality and Stress Reduction: Exercise can significantly impact sleep quality by promoting deeper and more restorative sleep.This time of year, the lack of sunlight can mess with our sleep cycles. Increasing activity, especially earlier in the day, can help offset the darkness and improve sleep. 

Mental Health and Depression: When you exercise, your body releases endorphins, neurotransmitters that act as natural mood lifters. This 'feel-good' sensation after a workout can help combat feelings of sadness and stress. It also aids in reducing cortisol levels, the stress hormone, leading to a better overall sense of well-being.  Studies suggest that regular exercise can be as effective as medication or therapy in alleviating symptoms of mild to moderate depression. It's a natural, accessible way to boost mood and overall mental health.