<p>We've all had those days when you know you <em>should </em>work out, but you have absolutely no motivation to do so.</p><p>It may encourage you to hear that exercise really is super good for you. There's a mountain of research backing up its many benefits.</p><p>The US Centers for Disease Control and Prevention <a href="http://www.cdc.gov/physicalactivity/basics/adults/index.htm">recommend</a> at least 2.5 hours of moderate cardio activity or 1.25 hours of vigorous cardio activity every week, plus two days of strength training.</p><p>You can work up to that goal by starting small, though.</p><p>To motivate you to get moving, here are 21 research-based benefits of exercise:</p><p><div class="KonaFilter image-container display-table"><div><div class="image"><img src="https://static-ssl.businessinsider.com/image/5787ddff4321f1c62f8b7b6a-/20 reasons to exercise_main.png" alt="20 reasons to exercise" data-mce-source="Yu Han/Business Insider" /></div></div></div></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/dog-breeds-100-years-of-breeding-2016-6">Here's what popular dog breeds looked like before and after 100 years of breeding</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="N1amwyMjE6DqwfhdZTMSZ3UJPIqdnF2O" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'N1amwyMjE6DqwfhdZTMSZ3UJPIqdnF2O',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

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21 scientific facts that will motivate you to exercise when you really don't want to

We've all had those days when you know you should work out, but you have absolutely no motivation to do so.It may encourage you to hear that exercise really is super good for you. There's a mountain of research backing up its many benefits.The US Centers for Disease Control and Prevention recommend at least 2.5 hours of moderate cardio activity or 1.25 hours of vigorous cardio activity every week, plus two days of strength training.You can work up to that goal by starting small, though.To motivate you to get moving, here are 21 research-based benefits of exercise: NOW WATCH: Here's what popular dog breeds looked like before and after 100 years of breeding if (typeof RunFunctions === 'undefined') { var RunFunctions = []; } RunFunctions.push(function() { var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'N1amwyMjE6DqwfhdZTMSZ3UJPIqdnF2O',{ autoplay: 'false' }); }); Please enable Javascript to watch this video (function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }());

We've all had those days when you know you should work out, but you have absolutely no motivation to do so. It may encourage you to hear that exercise really is super good for you.

21 scientific facts that will motivate you to exercise when you really don't want to

Yu Han,Rebecca Harrington

NOW WATCH: Here's what popular dog breeds looked like before and after 100 years of breeding

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