Want to feel better, have more energy, or even add a few years to your life? Then exercise.

The health benefits of regular exercise and physical activity cannot be ignored. Regardless of age, gender, or physical ability, everyone can benefit from exercise.

Need more compelling reasons to act? Check out these seven ways to exercise that will make you happier and healthier.

1. Exercise to control weight
   Exercise can help prevent excessive weight gain or help you maintain your weight. When you do physical activity, your body burns calories. The more intense the activity, the more calories you burn.

Going to the gym on a regular basis is great, but don't worry if you can't find a lot of time to exercise every day. Any amount of activity is better than nothing. To reap the benefits of exercise, simply move as much as possible throughout the day. For example, take the stairs instead of the elevator, or do more housework. Consistency is key.

2. Exercise can fight health conditions and diseases
   Worried about a heart attack? Want to prevent high blood pressure? Regardless of your current weight, simply being active can increase HDL cholesterol (the "good" cholesterol) and reduce unhealthy triglycerides. This two-pronged approach keeps blood flowing smoothly and reduces the risk of heart and blood vessel disease (known as cardiovascular disease).

Regular exercise can help prevent or manage many health problems, including:

He's got a stroke.
Metabolic syndrome.
hypertension.
Type 2 diabetes.
Depression.
Anxiety.
Many types of cancer.
Arthritis.
Falling.
It can also help improve cognitive function and reduce the risk of all-cause death.

3. Exercise improves mood
   Need a mood boost? Or, need to reduce stress after a stressful day? Going to the gym or going for a brisk walk can help. Physical activity stimulates a variety of chemicals in your brain, making you feel happier, more relaxed and less anxious.

Regular exercise will also make you feel better about your appearance and about yourself, which will increase your confidence and boost your self-esteem.

4. Exercise can increase vitality.
   Tired from shopping or housework? Regular physical activity can improve muscle strength and increase endurance.

Exercise delivers oxygen and nutrients to the tissues and helps the cardiovascular system work more efficiently. When your cardiorespiratory fitness improves, you'll have more energy to handle your daily chores.

5. Exercise improves sleep
   Having trouble sleeping? Regular physical activity can help you fall asleep faster, improve sleep, and deepen sleep. Do not exercise before bed, or you may be too energetic to fall asleep.

6. Exercise reenergizes your sex life
   Are you too tired or out of shape to enjoy skin-to-skin contact? Regular physical activity can increase energy levels and make you feel more confident about your appearance, thus improving the quality of your sex life.

But there's more to it than that. Regular physical activity can enhance a woman's sexual excitement. Men who exercise regularly are less likely to have erectile dysfunction problems than men who don't exercise.

7. Exercise is fun and social!
   Sports and physical activity can be fun. They give you the chance to relax, enjoy the outdoors, or just do something that makes you happy. Physical activity can also help you bond more strongly with family or friends in a fun social environment.

So take a dance class, go hiking, or join the soccer team. Find a physical activity that you enjoy and do it. Feeling bored? Try something new, or do something with friends or family.

Exercise makes you feel better and enjoy it
Sports and physical activity are great ways to feel better, improve your health, and have fun. For most healthy adults, the U.S. Department of Health and Human Services provides the following exercise guidelines:

Aerobic exercise. Get at least 150 minutes of moderate-intensity aerobic activity. Or 75 minutes of high-intensity aerobic activity, or a mix of moderate and high-intensity activities. Try to spread this exercise over a few days or more a week.

For added health benefits, the guidelines recommend 300 minutes or more of moderate-intensity aerobic exercise per week. This amount of exercise may help you lose weight or maintain it. But even small amounts of physical activity can help. Doing short bursts of activity several times a day can increase the amount of exercise and have health benefits.

Strength training. Do strength training for all major muscle groups at least twice a week. Just do one set of each exercise to reap the health and fitness benefits. Use a weight and resistance level so that you feel muscle fatigue after 12 to 15 repetitions.
Moderate-intensity aerobic exercise includes brisk walking, cycling, swimming and mowing the lawn.

High-intensity aerobic exercise includes activities such as running, swimming, heavy yard work, and aerobic dancing.

You can strength train with activities such as weight machines or weights, free weights, heavy training bags, resistance bands, underwater resistance paddles or rock climbing.

If you want to lose weight, maintain weight loss, or achieve specific fitness goals, you may need to increase your exercise level.

Always consult a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or have not been active for a long time. Also consult a healthcare professional if you have a chronic condition, such as heart disease, diabetes, or arthritis.