( 1 ) Body fat reduces, bones and muscles become strong.
( 2 ) Efficiency of lungs and heart increases, capacity of body to inhale and use oxygen increases.
( 3 ) Elasticity of arteries increases.
( 4 ) Deadly disease like high blood pressure and diabetes are prevented or controlled easily.
( 5 ) HDL cholesterol increases while LDL cholesterol and triglyceride reduces.
( 6 ) Risk of heart attack and paralysis reduces.
( 7 ) Risk of breast and intestinal cancer reduces.
( 8 ) Gall-bladder disease, osteoporosis, gout etc. reduces.
( 9 ) Helps to get good sleep and feel fresh.
( 10 ) Helps to overcome stress, despair, fatigue, boredom, etc. and increases vigour and zeal.
( 11 ) outlook of the body improves; gait and body language look more impressive
( 12 ) There is an increase in self-confidence