Even though I'm not an exercise science major, I still believe it's important to move around often. I know we feel like we're "too busy" or "don't have enough time," but that give us a free ticket to stop focusing on our personal fitness. In fact, exercise doesn't need to take hours to give us health benefits, and it can be done almost anywhere.

1. Reduces the risk of, or cures, health problems

Exercise is proven to reduce the risk of cancer, diabetes type 2, obesity, high blood pressure, stroke, and other causes, according to the Center for Disease Control and Prevention (CDC).

2. Strengthens your body

Stronger muscles, bones, and tendons can result from proper exercise. The US National Library of Medicine has proven that high-intensity exercise produces increases in muscle strength and hypertrophy. Bone density can improve, especially from exercising outdoors, because the sun gives us Vitamin D. Regular training and adequate recovery can strengthen tendons and ligaments as well, according to LiveStrong. This is because they will become more flexible and elastic, and therefore handle the new stress that the body needs to overcome to reach the next fitness level. A more anabolic body can burn more calories quickly and handle injuries better.

3. Controls body weight

Exercising regularly can improve metabolism, especially if done with a well-balanced diet. If done right, individuals can expect to gain wanted pounds or lose unwanted pounds.

4. Improves mental health

Exercise can help the brain function, as it can improve personal self-confidence, better body image, and it also reduces depression and anxiety.

5. Boosts energy

A number of sedentary individuals may think that exercise will leave us unenergized, but that goes for those who take big jumps and overtrain. Doing the right exercise intensity and getting adequate rest makes you want to do more. In fact, improved blood flow can increase alertness, that can lead to better awareness and productivity at work or in school.

6. Better sleep

Exercise can help us sleep better and longer, even if it increases our energy. The Sleep Foundation states that the post-exercise will increase drop in body temperature, which is what helps us sleep.

7. Improves social interaction

Exercising can make a person more social in a couple of ways. Being in better mental and physical shape can make someone more approachable, and can lead to a better social life. Also, the gym or the outdoors can be a great place to make friends while exercising, since you can exercise with other people. In fact, participation in team sports can improve teamwork skills, such as collaboration.

8. Improves flexibility

The increased blood circulation can build more flexible arteries that can contribute to natural muscular flexibility. However, it’s best to dynamically stretch after your warm-up or just finish an exercise routine.

9. Reduces stress

According to Anxiety and Depression Association of America (ADAA) , exercise produces endorphins, which act as natural painkillers. If a person exercises regularly over a long period of time, they will most likely feel better doing daily activities.

10. Lengthens your lifespan

Due to the diseases that exercise can prevent, it can make the body break down slower, compared to a nonmover's body. In elderly people and senior citizens, it slows down aging, which can lead to a longer and less stressful life.

Bonus: Warnings

Although we live in a society where some people believe more is better, we need to take exercise step-by-step and be patient with ourselves. Repeatedly jumping ahead in exercise can result in overtraining, can lead to opposite results of actually exercising. Some common symptoms of overtraining include, anger, aggression, stress, depression, lack of sleep, lack of motivation, and mental or physical health problems. Eating correctly and sleeping well can reduce the effects of overtraining, but it isn’t going to reduce it by 100%.