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A lot of people start a fitness routine because they want to look better. (You look great, by the way.) But fitness is more than just how your body looks. Sure, it’s awesome to love the way you look, but fitness not only helps you achieve that, it also helps you love the way you feel.

That photo of Simone Biles or Michael Phelps may be the thing which gets you into the gym, but your overall wellness will be the thing which keeps you going. When you think about it, an hour a day for three days a week isn’t taking up much time at all. And for all these benefits you get, a regular fitness routine is more than worth it.

Changing the water cooler is no longer a hassle

Let’s start with the most obvious. As you train your body and muscles, you become stronger. That’s just a simple fact. So don’t let soreness deter you from pushing forward. As you sculpt and tone and your body gets responds to the work its doing, the constant or intense soreness will fade, which is a testament to the amount of strength you’ve gained.

Your mind will thank you

We all know about endorphins, the “feel-good chemicals” in our brain. Exercise produces endorphins, which can give you a mood boost, increase brain function, reduce stress, and relax your mind and body. So if your job is giving you extra stress, a morning or lunch-hour workout might curb those stressful feelings.

Tired by 3 p.m.? Not anymore! 

The more your heart adapts to working hard during exercise, the less it needs to work while it’s resting. This helps your body to conserve energy and leaves you less tired throughout the day. Just like the muscles you see in the mirror, the heart needs to be worked and strengthened, too. Like your heart, your lungs are conditioned to be more energy efficient. Think about walking up a flight of stairs when you haven’t exercised in a long time. Out of breath, right? Now think how much easier it is when you’ve been exercising consistently.

Your confidence goes through the roof

Confidence doesn’t just come from your superficial body transformation. It comes from your full-body transformation. By feeling better and even looking better, your confidence levels increase dramatically. You walk with a little more swagger, you’re more likely to speak up, you feel good about the work you do at your job, etc., etc. You find confidence in aspects of your life you never expected.

If you’re not already in a regular fitness routine, starting up and getting momentum can be a challenge. Just take things slow and remember that progress big or small is good progress. Over the course of a few months, you’ll be able to reflect on your achievements and affirm how fitness has shaped you for the better.