Cardio-vascular function – a stronger heart and better circulation.

Respiratory function – healthier and stronger lungs; deeper breathing especially for ex-smokers.

Improved muscle tone, strength and stamina, power and speed .

Greater flexibility and tensile strength of tendons and ligaments – this will increase the range and ease of joint movement, and reduce the likelihood of injury.

Condition of joints – exercise increases the lubricant around the joints, which in turn nourishes the cartilage, resulting in smoother movements.

Better neuro-muscular co-ordination – this in turn improves rhythm, balance, timing and reaction time, and enhances the level of skills, making activities easier.

Reduction in fat reserves – as the proportion of muscle tissue rises, the metabolic rate increases, thus boosting demand for fuel and reducing fat stores.

Increased ability to utilise fat or fuel – as the oxygen intake rises, more is available for aerobic breakdown of fat and fuel.

Lower blood cholesterol levels – exercise lowers the 'bad' low density lipoproteins and raises the 'good' high density lipoproteins. (further info...)

Reduced trauma and pain as a result of improved muscle strength, flexibility and range of movement.

Lower risk of developing debilitating diseases :

Psychological benefits – an overall feeling of well-being, achievement and euphoria; an increase in self confidence and self worth; reduction in stress levels; aid to relaxation and sleep.