The most important benefits of exercise for your health
Exercise and sport play a central role in a healthy and long life. Numerous studies have shown that physical activity not only improves the quality of life, but also increases life expectancy. In this blog post, you will learn why exercise is so important, how it promotes your health and what scientific evidence supports this.
30% lower mortality rate
Numerous studies support the positive effects of exercise on longevity. One comprehensive study found that people who regularly engage in moderate to vigorous physical activity have a mortality rate that is up to 30% lower than inactive people ( S ). Another study showed that just 150 minutes of moderate exercise per week is enough to significantly increase life expectancy ( S ).
Why is exercise important?
Regular physical activity has many health benefits. It improves cardiovascular function, strengthens muscles and bones, promotes mental well-being, and helps maintain a healthy body weight. In addition, exercise can reduce the risk of many chronic diseases, including cardiovascular disease, diabetes, and certain types of cancer.
The Health Benefits of Exercise
1. Improve cardiovascular health
Regular physical activity strengthens the heart and improves blood circulation. This can lower blood pressure and reduce the risk of cardiovascular disease. Studies show that people who exercise regularly have a significantly lower risk of heart attacks and strokes.
2. Strengthening muscles and bones
Exercise promotes the development and maintenance of muscle mass and bone density. This is particularly important in old age to prevent muscle loss and osteoporosis. Strength training and weight-bearing exercises such as running and walking are particularly effective.
3. Promoting mental well-being
Exercise also has positive effects on mental health. It can reduce stress, improve mood, and reduce the risk of depression and anxiety. Physical activity stimulates the release of endorphins, the so-called happiness hormones.
4. Reducing the risk of cancer
Studies have shown that regular exercise can reduce the risk of certain cancers, including breast and colon cancer. Physical activity helps reduce inflammation and boosts the immune system, which may reduce the risk of cancer (S).
5. Promoting longevity
Regular exercise is associated with longer lifespan. People who stay active have a higher life expectancy and lower mortality rates ( S ). This is because exercise reduces the risk of many chronic diseases and improves overall well-being.
How much exercise is enough?
The World Health Organization (WHO) recommends that adults do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. This can be done in the form of walking, running, cycling or swimming. In addition, muscle strengthening exercises should be performed on two or more days per week.
Tips for an active lifestyle
- Set realistic goals: Start with small, achievable goals and gradually increase the intensity and duration of the activities.
- Integrate exercise into your daily routine: use stairs instead of elevators, walk or cycle whenever possible.
- Find an activity you enjoy: Whether it’s dancing, yoga, hiking or team sports, choose an activity you enjoy to keep you motivated.
- Train with friends or family: Exercising together is more fun and mutual motivation can help you stay on track.
- Use technology: Fitness trackers and apps can help monitor activity and discover new workout routines.
Conclusion
Exercise and sport are essential factors for a long and healthy life. They promote cardiovascular health, strengthen muscles and bones, improve mental well-being and help maintain a healthy body weight. Regular physical activity can reduce the risk of many chronic diseases and increase life expectancy. It’s never too late to start an active lifestyle. Set realistic goals, find activities you enjoy and incorporate exercise into your daily routine.
