The importance and effect of regular physical activity
Regular physical activity is one of the most important factors for maintaining health and preventing disease, as the beneficial effects of regular physical activity are manifested in both physical and mental well-being.
Regular physical activity or physical exercise can significantly improve our health and reduce the risk of developing various diseases, such as type 2 diabetes, cancer, and cardiovascular diseases. Physical activity has short-term and long-term effects and benefits for our health, the most important thing is that regular physical activity improves our quality of life.
General positive effects of regular physical activity
At least 30 minutes of regular physical activity a day has many positive effects on our physical and mental health:
- reduces the risk of heart attack
- controls body weight
- lower blood cholesterol levels
- lower risk of type 2 diabetes and certain types of cancer
- lower blood pressure
- stronger bones, muscles and joints and a lower risk of developing osteoporosis
- reduces the risk of falls
- better recovery after periods of hospitalization or bed rest
- better feeling with more energy
- better mood
- relaxation and
- better sleep.
A healthy state of mind
Numerous studies have shown that exercise helps with depression:
- exercise can block negative thoughts or distract you from everyday worries
- exercising in a company offers an opportunity for social contact if you want it
- exercise can change the levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.
Relaxation
In most cases, regular recreational physical exercise is a pleasant and relaxing movement that simultaneously relaxes both the body and the mind. The key importance of movement is stress reduction and relaxation.
Health and sports professionals and researchers recommend at least 30 minutes of moderate-intensity physical activity every day to maintain health and reduce the risk of health problems.
Physical Activity
Guidelines The Physical Activity and Sedentary Behavior Guidelines state that:
- even minimal physical activity is better than none. If you are not currently doing any physical activity, start with some work and gradually build up the activity.
- be active every day of the week, and include physical activity as an integral part of life.
- be active for 2 ½ to 5 hours of moderate-intensity or 1 ¼ to 2 ½ hours of vigorous physical activity or an equivalent combination of moderate and vigorous physical activity each week.
- do muscle-strengthening activities at least two days a week.
Ways to increase physical activity
Increasing daily physical activity comes from small changes we make every day, such as walking or cycling instead of taking a shorter car journey. Instead of taking the elevator, let’s climb the stairs on foot, if not to the last floor, at least part of it – let’s not forget – any activity is better than nothing!
Warning
If you have medical specialities and limitations, consult your personal doctor about the appropriateness of the method and appropriate loads before starting regular physical activity. It is a good idea to consult your doctor before starting a physical activity program if:
- you are over 45 years old and not physically active
- physical activity causes chest pain
- you feel dizzy
- moderate physical activity makes you short of breath
- you have a higher risk of heart disease
- think you may have heart disease or heart problems.
