Every once in a while, you may find that you need to boost your energy levels with an extra workout session or two, but you don’t have the time or energy to go running or join a gym. And that’s okay! There are plenty of ways to fit exercise into your daily routine even if it seems like you can’t possibly take any more steps than the thousands you already do every day at work and home. One fantastic way to get more activity in your life is through sports, which not only give you some aerobic exercise but also improve your coordination, flexibility, and overall fitness level.

1: Better sleep

A study found that playing sports before bed improves sleep quality and reduces the amount of time it takes to fall asleep. Researchers believe this is because playing a game triggers the body’s natural relaxation response, which can help people unwind and let go of pent-up stress. What’s more, in addition to encouraging better sleep, regular exercise is also associated with more restful sleep as well as fewer nighttime awakenings.

2: Confidence boost

Physical activity has been shown to boost confidence and mental wellbeing. Exercise can help improve mood, increase self-esteem, and reduce anxiety and depression. This positive reinforcement may encourage a person to continue to exercise in order to maintain these benefits.

3: Improved mood

A good way to improve mood is with a good workout. Exercise releases endorphins and serotonin which have been shown to increase feelings of happiness. The increased levels of these neurotransmitters also stimulate the release of dopamine which can elevate feelings of pleasure and well-being. In addition, exercise has been found to reduce anxiety, stress and depression.

4: Weight loss/management

There are many benefits to working out, but for people looking to lose weight, the benefits are even greater. A study done by the University of Pennsylvania on obese individuals who exercised for 15 hours a week found that they lost three times as much weight as those who only did moderate exercise. In addition, these people had lower glucose levels and more lean muscle mass than those who didn’t work out at all.

5: Improved fitness

Sports are a great way to get your heart rate up and improve your cardiovascular health. In addition, exercises that involve running, jumping, and other high-intensity movements can help you lose weight. A study found that more than 50% of runners have at least one chronic condition related to poor fitness such as asthma or diabetes. By keeping active with sports, you will not only be boosting your fitness but also reducing the risk for these diseases!