1. Exercise boosts overall health and protects against chronic diseases
Movement is an integral part of health promotion and should come naturally to all of us. Regular exercise is particularly important for a healthy cardiovascular system. Physical activity strengthens the heart and improves blood circulation. Regular physical activity also helps to regulate blood pressure and cholesterol. By moving regularly without overdoing it, we increase our chances of living longer. Regular exercise has been shown to reduce the risk of cardiovascular disease and certain cancers, which are among the main causes of death. Movement also helps to lower blood sugar levels and increases tissue sensitivity to insulin. This can reduce the risk of metabolic syndrome and type 2 diabetes or improve their progression. Regular and sufficient physical activity is the best way to prevent the diseases of civilisation.
Regular exercise can help prevent many health problems, such as
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Stroke and myocardial infarction
- Metabolic syndrome
- Depression
- Anxiety
- Colon, breast, uterine and lung cancer
- Arthritis
- Dementia
2. Movement improves memory and concentration
Regular physical exercise can boost our cognitive functions such as memory, concentration and productivity. Movement improves blood circulation in the tissues, thereby increasing the supply of oxygen to the brain. Regular exercise also slows the degeneration of brain structures and cognitive decline as we age, so movement can also have a positive effect on the brains of older people.
3. Movement for better quality sleep
Not sleeping well?
All the more reason to get moving. Regular physical activity is associated with better quality sleep. Regular exercise helps you fall asleep more quickly, get a better quality rest and sleep more soundly. However, it's important not to exercise too close to bedtime, otherwise you'll get the opposite effect.
4. Movement puts us in a better mood
During exercise, the body releases natural chemicals that can improve our mood and make us happier (endorphins). Regular movement can reduce feelings of stress and anxiety and counteract depression. Movement is in fact a therapy that is accessible to everyone. There is evidence that people with low levels of physical activity are more prone to depression and often suffer from anxiety.
5. Get closer to your dream figure
Let's not forget either that physical activity is an important tool for achieving an optimal body weight. Movement not only improves our physical fitness, it also helps us to shape our bodies and achieve sexy curves. Alongside an appropriate diet, physical activity plays an important role in maintaining a healthy weight and preventing obesity.
6. Movement strengthens muscles and bones
Regular movement and exercise help children and teenagers to build strong bones. Later in life, they can also slow the loss of bone density and the development of osteoporosis that comes with age. In terms of strengthening muscles, ligaments and bones, it is beneficial to include strength training to help increase or maintain muscle mass and strength as we age.
7. Movement can boost your sex life
It's true, regular exercise can improve our sex life
Movement boosts energy levels, improves self-confidence, increases libido in both men and women, enhances sexual performance and improves our overall sex life. Regular physical activity can also reduce the risk of sexual problems such as erectile dysfunction.
How often should you exercise?
The World Health Organisation recommends that adults aged 18 and over should engage in at least 150 to 300 minutes of moderate physical activity per week (walking, cycling, etc.) or at least 75 to 150 minutes of intense physical activity per week (running, weight training, hiking, intense dancing), or a combination of the two. For children, exercise should be daily - children and adolescents should be active every day for at least 60 minutes. The type and intensity of physical activity should be adapted to the child's age and abilities. We mainly choose activities that children enjoy - for example, ball games, swimming or a simple jog with friends. Movement is also important for the elderly. Older people should devote at least 150 to 300 minutes to adequate physical exercise. In addition to routine activities such as walking, it is recommended to include strengthening and balance exercises at least three times a week, which will increase the body's functional capacity and may prevent unwanted falls.
Aerobic or anaerobic exercise: what are the benefits?
The ideal combination is aerobic movement and strength training. Aerobics is an endurance movement that includes brisk walking, running, cycling, swimming and dancing, for example. These activities strengthen our respiratory and cardiovascular systems. Strength training is one of the anaerobic activities and helps us maintain the strength of our muscles, bones and ligaments. This can involve weight training using dumbbells and machines, but also using your own body weight or suspension systems (TRX) and resistance bands. Both types of activity are important and should have a place in our lives.
I can't do exercise, I don't like it... what can I do?
Regular visits to the gym or running circuits in nature are excellent, but not everyone has the time or inclination to do them. But don't despair if you can't find the time to exercise every day. Any activity is better than no activity. For most people, the easiest way to move more is to make activity part of their daily routine.
Everything counts. How do you incorporate more movement?
It's very simple. Incorporate more movement into your daily activities. Even small changes can help. Instead of taking the lift, take the stairs. Walk down the corridor to a colleague's office while you're waiting to send emails. Park further away from your destination and walk or cycle the rest of the way, time permitting. Instead of shopping online, visit the shop yourself or, for example, wash your car and mow the lawn yourself once. If you have a dog, walk it regularly, if only for 30 minutes. The more you do, the better for your health, even without targeted exercise.
Don't forget to take breaks when you're sitting down
If you have a sedentary job, it's extremely important to take regular breaks. Long periods of sitting pose the greatest risk to your health and musculoskeletal system. Ideally, you should take a break every 30 minutes during working hours. Sitting for more than 60 minutes can be very destructive over time. Similarly, it's not enough to go for a workout after a day's work and rigid sitting, but you need to set aside time during the day to walk, stretch or at least get up from your chair for a minute.