Working out is good for us and every little bit counts.  In fact, no matter what form of exercise you do, chances are you are getting even more health perks than youthoughtEvery time we choose to be physically active as opposed to inactivity, we give our body a health boost that pays off big time in the long run. 

If you need that extra bit of inspiration or motivation to hit the gym, here is some research backed evidence of lesser known payoffs of all types of workouts that are providing extra rewards for your health:

·A brisk morning walk gives an added benefit of improved sleep

Like the idea of falling fast asleep soon after crawling into bed at night?  Start you day with a brisk cardio workout and kiss sleepless nights goodbye.  A study had men and women age 30 to 60 walk on a treadmill for 30 minutes, three times a week at varying times of the day – 7 a.m., 1 p.m., and 7 p.m.  The early morning risers who walked at 7 a.m. slept better and more efficiently than the rest of the group.  Their sleep culminated in a deeper, more reparative sleep leading to less restless sleeping.  It appears that morning exercise clears out stress hormones making the day feel less hectic and leads to lowered blood pressure.  Another study using older women found they slept better at night when they exercised first thing in the morning. 

· Lifting light weights builds bone density

Don’t feel guilty or feel like a slacker if you choose five-pound dumbbells over lifting heavy weights.  Lighter weights may be more effective than heavy weights at strengthening bones according to a 2015 study published in the Journal of Sports Medicine and Physical Fitness. It appears that the high-repetition, low-weight training approach stimulates osteoblast activity by laying down new bone.  It’s not so much the amount of weight used but rather the level of fatigue a person has generating change in the muscle. 

The trick is to pick weights just heavy enough that your muscles start to tire at the end of each set.  After several weeks to see continued improvement, instead of increasing the number of repetitions, increase the load a pound at a time.   

·Strength training boosts memory

Aerobic exercise is not the only exercise capable of boosting memory.  Weight lifting or strength training also offers a significant power-up for cognitive functioning.  A 2014 study in the journal Acta Psychologica found that men and women who did leg extensions were able to recall 60 percent of images they had seen before exercising, versus a 50 percent recall rate for the control group.  Strength training appears to act like a stressor enhancing the release of neurotransmitters, like norephinephrine and hormones like cortisol that promote memory storage.   

It is recommended by the American College of Sports Medicine to perform strength-training workouts two to three times a week to improve overall memory and cognition. 

· Interval cycling relieves arthritic pain

If you suffer from rheumatoid arthritis or juvenile idiopathic arthritis, performing interval cycling may help reduce inflammation and pain.  A 2015 study published in European Journal of Applied Physiology found that when women age 20 to 50 with those conditions completed two 35 minute indoor-cycling interval workouts a week for 10 weeks, not only reduced markers for pain-inducing inflammation but also resulted in lost weight and body fat. It also improved their stamina and there were no side effects from this exercise. 

Anyone with a stationary bike can mimic what the study did - twice a week using a stationary bike, push hard for four minutes, then take an active recovery break for three minutes and repeat this four times. 

·Cross-training helps you live longer

Do you care about your telomeres?  You should – they can determine how we age and what diseases we may or may not get.  Inside the nucleus of a cell are twisted, double-stranded molecules of DNA called chromosomes which house our genes.  At the end of the chromosomes are stretches of DNA called telomeres, which protect our genetic data, making it possible for cells to divide. 

Telomeres have been compared to the plastic tips on shoelaces because they keep chromosome ends from fraying and sticking to each other which would destroy or scramble an organism’s genetic material.  Each time a cell divides, the telomeres get shorter.  When they get too short the cell can no longer divide so it becomes inactive.  This shortening process is associated with aging, cancer, and a higher risk of death. 

By varying your exercise routine like cross-training does, it can help slow down telomere shortening.  A 2015 study published in Medicine and Science in Sports and Exercise, found that study participants who did four activities (strength training, running, or cycling) reduced their odds of having the shortest telomere length by 52 percent; those who did three activities by 29 percent; those doing two activities, by 24 percent; and those doing just one activity, by 3 percent. 

The advice here is to add in at least one more activity to your current weekly routine.  If you only walk, add in strength training or if you only run, mix it up with some cycling.  The more cross-training activities you incorporate into your exercise routine, the more well-rounded physical fitness you will achieve along with improved odds of a longer life.