Updated 10/2/24

First on a consideration of gaining weight while exercising, strengthening the body (particularly with strength training) means adding muscle weight. It is denser and therefore more compact and less fluffy than fat, plus burns more calories (and excess fat). New exercise regimens temporarily lead to extra water retention and glycogen storage, because both need to bind together to fuel muscles. When the body gets used to exercising and muscles strengthen, they become more efficient and need less fuel storage. Scales tend to do nil for tracking body composition(1).
There are various other considerations:
- A good run doesn't by itself burn quite a lot of calories. Sprint intervals do a lot more - sprinting at full speed during a run at intervals. Sprinting works the major muscles of the body(2).
- Intermittent fasting on rest days especially helps change body composition(2).
- A lot of folks eat way over what they actually burn during exercise(1,2), especially unhealthy foods(1). Eating without distractions like electronic devices may help pay attention to food and registering that it's going down the hatch; meal planning may help keep eating in bounds(2).
- The kind of fuel will cut down on hunger post-workout, including "eating healthy, complex carbs pre-run followed by post-run whey protein and water"(2) Baseline water consumption in a day STARTS with half one's body weight in pounds in ounces of water(1).
- Insulin resistance messes with glucose conversion into fuel(1).
- Thyroid issues, particularly underactive thyroids mess with metabolism and may cause weight gain(1).

Personal Product Favorites:
Complete meal with protein and super-dense nutrients
Scientifically-proven extra protein

References:
1. Anytime Fitness. "5 Reasons You're Gaining Weight While Working Out." Anytime Fitness. People, Purpose, Profits, Play: A Self Esteem Brands company. November 16, 2023. Web. March 26, 2024. https://www.anytimefitness.com/ccc/ask-a-coach/revealed-the-top-reasons-you-may-be-gaining-weight-while-working-out/. 
2. "When Runners Struggle to Lose Weight." Isagenix Health. Isagenix Worldwide, Inc. Web. March 26, 2024. https://www.isagenixhealth.net/when-runners-struggle-to-lose-weight/.

Image from: postivehealthwellness.com (Source #1)

   Yes, my household is rather well-known for the itch to travel. :))) I was going to write on another subject yet that fizzled out so I got directed pretty quickly to a subject rather close to home. Yes again, pun intended. Getting away from home and regular commute has a few, possibly surprising benefits. MAJOR NOTE: Travel isn't necessarily to another country. It can be rather close to home - just to places you normally don't go(1).
   Travel isn't purely stress-free of course: getting from point to point, obtaining necessaries, and arranging itineraries all get adrenaline pulsing. [I attest that helping Mom navigate big-city traffic and lane changes as copilot is rather tense!] Finding new, different stressors to cope with away from one's sphere of residence means stress hormones don't fire in the same old patterns. Those different stressors help reinforce that stress is universal, cope with more routine stressors, and generally edify understanding about life. Besides creative problem-solving, travel and attending experiences also inspire other forms of creativity. Authors and artists tend to get creative boosts in particular from new experiences on trips(1).
   Plenty of walking and hiking are great for health - including going from airport terminal to terminal, etc. Yet, spending the entire trip pigging out on foods which really don't serve one's health doesn't help things so much(1). So many migrants to developed countries end up suffering from reduced gut health with all the processed foods they adopt(2). [My family takes nutrient-dense meal replacements along instead of free yet processed motel breakfasts.] There can be plenty of better [and non-GMO/organic] restaurants or other ways to get in good fruits and veggies(1). [I like different veggie dishes quite a bit better than boring meat and potatoes - ever had veggie curry, crisped spinach, or bunless burgers atop mixed-green salads?]
   Finally, the gut needs new experiences: whenever at different locales, you introduce "your body to a whole new set of microbes (bacteria, fungi, and yeast), adding biological diversity to the ecosystem in your gut." However, good probiotics/digestive enzymes are important for coping with unfamiliar stressors and eating unfamiliar foods. Granted, unhealthy diet is the most disastrous microbiome factor to migrants to developed countries and others. Western diets typically are rather low in gut microbe diversity(2). [Besides high in sabotaging chemicals!]

Personal Product Favorites:
Nutrient-dense meals on the go
Probiotics/enzymes

​Sources:
1. Reed, Karen. "8 Reasons Why Traveling Is Good for Your Health." Positive Health Wellness, Positive Health Wellness. 22 February 2017. Web 16 March 2020. https://www.positivehealthwellness.com/fitness/8-reasons-traveling-good-health/.
2. "Why You Need a Gut Microbiome Getaway." Isagenix Health, Isagenix Worldwide, Inc. 8 May 2019. Web 16 March 2020. https://www.isagenixhealth.net/why-you-need-a-gut-microbiome-getaway/.

Common concepts of exercise revolve around gaining muscle mass, losing fat, or even having a higher metabolism - needing more food. It may be thought of as making the rounds of a gym or athletic practice. In all, many believe it's "too hard to get in" or "not for me."
Everyone could benefit from optimal immune function, better memory, improved sleep, and better gut health. All these other areas also have links to what getting proper physical activity does for the body(1) - now set as a goal of 150 minutes a week of activities which elevate the heart rate!
Various everyday activities are integral (though not entirely exclusive) parts of the total recommended amounts - it's not completely dumbbells and morning jogs! Commuting on foot or shopping mean walking. Taking stairs instead of elevators engages all sorts of legs muscles. Kitchen tasks or gardening mean some lifting or other arm workouts(2). We're all meant to move!

Sources:
1. ​http://www.isagenixhealth.net/7-reasons-to-move-more-and-sit-less/
2. ​https://www.bustle.com/articles/145518-6-everyday-activities-that-can-count-as-a-workout