Long-term Effects of Exercise

Regular exercise leads to increased stroke volume, meaning that the heart pumps more blood per beat.
The resting heart rate decreases as the heart becomes more efficient.
Exercise leads to the growth of additional capillaries, a process known as capillarisation. This enables greater transportation of oxygen and removal of waste products.
The heart, being a muscle, increases in size and strength due to regular exercise, improving overall cardiovascular endurance.

Increased lung capacity is a key long-term effect of exercise. The lungs can take in more oxygen and expel more carbon dioxide during each breath.
The muscles involved in breathing, such as the intercostal muscles and the diaphragm, also become stronger and more efficient.
Regular exercise also results in an increase in the number of alveoli (tiny air sacs in the lungs), enabling improved gas exchange.

Regular exercise leads to increased muscle size and strength. This process is known as muscular hypertrophy.
There’s an increase in the density of the bones. Exercise stimulates the bone-forming cells, leading to stronger bones and protection against osteoporosis.
Exercise improves joint flexibility and the range of movement, reducing the risk of joint-related injuries.
It enhances neuromuscular coordination, meaning improved balance, skill, and motor ability.

Exercise improves the body’s metabolic rate - the efficiency at which the body burns calories, aiding in weight management.
Regular physical activity increases the number and size of mitochondria in cells, thereby improving the ability to produce ATP, necessary for muscle contraction.
Exercise improves the body’s insulin sensitivity and allows better glucose regulation, reducing the risk of type 2 diabetes.

Exercise causes the release of chemicals in the brain such as endorphins, which generate feelings of happiness and reduce the perception of pain.
Regular physical activity can improve sleep quality and helps to manage stress.
Exercise can boost self-confidence and improve overall cognitive function.