movement without the use of an actual brace. daily activity the ability to perform daily activities and maintain independence requires strong muscles, balance and endurance. regular physical activity or exercise helps to improve and prevent the decline of muscle strength, balance and endurance, all risk factors for falling. balance plays an important role in everyday activities such as walking, getting up out of a chair or leaning over to pick something up. balance problems can reduce independence by interfering with activities of daily living. regular physical activity can improve balance and reduce the risk of falling. what are the benefits of exercising regularly? exercising regularly has many benefits for both your physical and mental health. regular exercise can help improve your cardiovascular health, reduce stress and anxiety, and strengthen your muscles and bones. it can also help you maintain a healthy weight, reduce your risk of developing chronic diseases, and improve your overall quality of life. additionally, exercise can boost your energy levels, help you sleep better, and increase your focus and concentration. exercise is a great way to socialize, by joining a gym, taking classes, or exercising with friends. cancer exercise increases the chances of surviving cancer. if one exercise during the early stages of cancer treatment it may allow time to reduce the detrimental side effects of the chemotherapy. it also improves physical functions along with reducing distress and fatigue. studies have shown that exercise has the possibility to improve the chemotherapy drug uptake, thanks to the increase in the peripheral circulation. this also makes changes to tumors vasculature from the increase of cardio and blood pressure. sleep condition exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. exercise may also reduce insomnia by decreasing arousal, anxiety, and depressive symptoms. insomnia is commonly linked with elevated arousal, anxiety, and depression, and exercise has effects on reducing these symptoms in the general population. these issues count among the most common among most of the population. anxiety disorders are the most common mental illness in the u.s., affecting 40 million adults in the united states age 18 and older, or 18.1% of the population every year. a 2010 review suggested that exercise generally improved sleep for most people, and may help with insomnia, but there is insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep. a 2020 systematic review and meta-analysis suggested that physical activity has little association with sleep in healthy children. however, there have been several research findings indicating that certain forms of physical activity can improve the quality and duration of sleep. in fact, a 2019 study at the federal university of são paulo concluded that moderate physical activity resulted in an increase in sleep efficiency and duration in adults diagnosed with insomnia. the duration refers to the hours of sleep a person gets on a nightly basis, while the quality indicates how well or sufficient it was. having poor sleep quality can lead to negative short term consequences like emotional distress and performance deficits. the psychosocial issues associated with these consequences can vary between adults, adolescents, and children. some of the long-term effects of poor sleep quality can lead to conditions like hypertension, metabolic syndrome, and even weight-related issues.