Movement is essential for maintaining a healthy body and mind. Physical activity has been linked to numerous health benefits, including improved gut health, mental clarity, longevity, and energy levels.

Gut Health

The gut microbiome plays a critical role in our overall health and well-being. A healthy gut microbiome is diverse and contains a variety of beneficial bacteria that help to support our immune system, digest food, and produce essential vitamins and nutrients. Regular exercise has been shown to improve gut health by increasing the diversity of gut bacteria, reducing inflammation in the gut, and improving digestion.

In a study published in the International Journal of Sport Nutrition and Exercise Metabolism, researchers found that regular exercise increased the production of short-chain fatty acids (SCFAs) in the gut, which are important for maintaining gut health. SCFAs are produced by beneficial bacteria in the gut and help to reduce inflammation and improve digestion. Exercise also helps to increase blood flow and oxygenation to the gut, which supports the growth of beneficial bacteria and reduces the risk of gut-related health problems.

Mental Clarity

Regular physical activity has been shown to improve mental clarity and cognitive function. Exercise increases blood flow to the brain, which helps to nourish brain cells and support the growth of new brain cells. This can help to improve memory, focus, and overall cognitive function.

In addition, regular exercise has been linked to improved mood, reduced stress and anxiety, and increased self-esteem. Exercise stimulates the production of endorphins, which are natural mood boosters. It also helps to reduce the production of stress hormones, such as cortisol, which can have a negative impact on mental health.


Studies have consistently shown that regular physical activity is associated with a longer lifespan. Exercise helps to improve cardiovascular health, reduce the risk of chronic diseases, and support healthy aging. In fact, according to a study published in the American Journal of Preventive Medicine, people who engage in regular physical activity can expect to live longer than those who are inactive.

Regular exercise can also help to reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. It can also help to maintain a healthy weight, which is important for overall health and longevity.

Energy Levels

Regular exercise can help boost energy levels by improving blood flow and oxygenation throughout the body, and by increasing the production of endorphins. Exercise helps to stimulate the production of mitochondria, which are the powerhouses of our cells. These tiny organelles convert food into energy that our bodies can use. By increasing the number of mitochondria in our cells, regular exercise can help to improve our energy levels.

In addition, regular exercise can also help to reduce feelings of fatigue and improve sleep quality. Exercise can help to regulate our circadian rhythm, which is our body’s internal clock that controls our sleep-wake cycle. By keeping our circadian rhythm in check, regular exercise can help us to sleep better at night and feel more energized during the day.

Tips for Getting Started with Regular Exercise

  1. Set Realistic Goals: Before you start, think about what you want to achieve with your exercise routine. What is your why? Do you want to lose weight, build strength, improve your cardiovascular health, or just feel better overall? Why is that? Set realistic goals that align with your overall fitness objectives.
  2. Start Slow: It’s important to start slowly and gradually build up your fitness level. Trying to do too much too soon can lead to injury and burnout. Start with low-impact exercises like walking, swimming, or cycling, and gradually increase the duration and intensity over time. Small group training classes can also be a great way to ease into things.
  3. Mix It Up: Doing the same workout day after day can become boring and monotonous. Mix things up by trying new exercises, incorporating different types of workouts, or working out in a new location. This can help to keep things interesting and prevent boredom. Our small group training sessions are a perfect way to take the mental load off and let the trainer do the thinking for you. Otherwise, 1:1 personal training can be another way to mix things up without having to think about it.
  4. Find a Workout Buddy: Finding a workout buddy can help keep you accountable and motivated. Working out with a friend can also make exercise more enjoyable and provide social support. We have buddy training options to help make it more affordable and fun!
  5. Make It a Habit: Consistency is key when it comes to exercise. Make exercise a habit by scheduling it into your daily routine. Set aside time each day or week for your workouts, and treat them as non-negotiable appointments.
  6. Listen to Your Body: It’s important to listen to your body and take rest days as needed. If you’re feeling fatigued, sore, or run down, take a break and allow your body time to recover. Pushing through pain or fatigue can lead to injury or burnout.
  7. Celebrate Small Wins: Celebrate your progress and achievements along the way. Whether it’s running a little farther, lifting a little more weight, or simply sticking to your workout routine for a certain period of time, take time to acknowledge your accomplishments and celebrate your successes. If you’re a Taylored Member, tag us on those wins (on FB or IG) so we can celebrate them with you!
  8. Stay Motivated: Staying motivated can be a challenge, especially when progress is slow or setbacks occur. Find ways to stay motivated, such as tracking your progress, rewarding yourself for reaching milestones, joining a group training or finding a workout partner to keep you accountable. Having a personal trainer can also help.
  9. Focus on Enjoyment: Exercise should be enjoyable and something you look forward to, not a chore or obligation. Find activities that you enjoy and that fit into your lifestyle. Whether it’s dancing, hiking, swimming, or lifting weights, find an activity that makes you feel good and that you enjoy doing. Also, when you’re moving in a group setting you can have a lot of laughs during and after the session.
  10. Seek Professional Guidance: If you’re new to exercise or have a pre-existing health condition, it’s important to seek professional guidance. Consult with a doctor or certified personal trainer to develop a safe and effective exercise plan that meets your individual needs and goals.

At Taylored, we have a free class pass if you want to give our small-group training a go. Just reach out if you have any questions.

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