Reasons to move

Exercise improves language skills - Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested. Getting your heart pumping increases blood flow, delivering more oxygen to your noggin. It also spurs new growth in the areas of the brain that control multitasking, planning, and memory. Do this Add a bout of exercise, like running up and down the stairs, before trying to memorize anything--say, Spanish phrases for your trip to Mexico.

All natural pain reliever - It may seem counterintuitive, but rest isn't necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers. Exercise releases endorphins, the body's natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis.

Be happy at work - An active lifestyle may help you check off extra items on your to-do list and you are less likely to miss work due to illness. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.

Slash cold risk - Moderate exercise doesn't just rev your metabolism--it boosts your immune system, too, helping your body fight off cold bugs and other germs. Do this: Stay active, but don't overdo it. More than 90 minutes of vigorous exercise, such as running, most days may actually reduce immunity.

Reach the deep sleep zone - Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. Do this: Aim to exercise for at least half an hour, even if it's after a long day. Evidence suggests that for most people, light to moderate activity in the evening won't disturb sleep, though trial and error will tell you what works for you.

Beat bloat - The next time you feel puffy around the middle, resist the urge to stay put. A university study suggests that mild physical activity clears gas and alleviates bloating. That's because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion.