Being fit and healthy does more than just boost someone’s looks. Recent studies have shown that even moderate physical activity offers big benefits, including better immunity, healthier body weight, improved sleep and even a sharper mind.

Balanced nutrition and sufficient sleep also bestow rewards, ranging from healthier body weight and reduced risk of illness and disease to sharpened mental acuity. Combined, these benefits add up to individual and business success.

1. Exercise and the mind.

Exercise provides innumerable perks for the brain, supporting healthy functioning in several ways.

Researchers from the University of Texas at Dallas found that regular cardiovascular exercise improved memory and cognition in older adults. A Stanford University study discovered cognitive and mood-boosting benefits after moderate exercise in young and older adults.

2. Fitness and immunity.

Regularly exercising can also help boost the immune system, better equipping the body to fight infections, inflammation and certain illnesses.

According to the National Institutes of Health Medline Plus website, research has shown regular exercise helps the body fight bacterial and viral infections and decreases the risks of heart disease, osteoporosis and cancer. A recent Italian study found that regular exercise is associated with reduced low-grade inflammation in the body.

3. Nutrition, energy and performance.

Diet and nutrition are critical to individual performance. Research by the United Nations’ International Labour Office found that inadequate nutrition affects worker productivity, physical work capacity and performance. Even national productivity and economic growth are affected.

The International Labour Office has linked poor nutrition with increased absenteeism and sickness, low morale and increased accidents. Obese workers were twice as likely to miss work compared with normal-weight individuals, with obesity costing U.S. businesses an estimated $12.7 billion.

4. The perks of sleep.

An important, yet often overlooked, a component of health and fitness is sleep. Sleep is needed to support physical fitness and exercise, is tied to eating habits and plays a major role in mental performance and motivation.

Sleep deprivation is associated with a higher body mass index and a greater incidence of obesity, according to a Harvard School of Public Health article. Sleep deprivation is associated with eating more calories and making less healthy food choices, likely due to increases in hunger hormones and added time to eat, the article explained. Feeling tired during the day also makes the physical activity less likely, meaning fewer calories are burned.

5. The bottom line.

Emphasizing healthier habits is key to employee productivity and the bottom line. Good managers and entrepreneurs have a true interest in their employees’ well-being, in my experience.

As far as business benefits, healthy people take fewer sick days. People who exercise, sleep and eat well also have better mental acuity, drive, focus and performance, boosting efficiency on the job.

This means a more productive workplace with fewer wasted costs, which research has borne out.