The Importance of Exercise for the Body

Exercise is essential for overall health of the body and mind. Regular physical activity brings many benefits that affect physical, mental and emotional well-being.

Whether it is walking, dancing, yoga or more intense training, the key is to choose an exercise that you enjoy and will be happy to include in your daily life.

Strengthening the body and preventing disease

• Improving cardiovascular health: Regular exercise strengthens the heart, improves blood circulation and helps reduce the risk of cardiovascular disease.
• Strengthening muscles and bones: Exercise, such as walking, running, lifting weights or yoga, prevents the loss of muscle mass and bone density, which reduces the risk of osteoporosis.
• Supporting the immune system: Moderate physical activity increases resistance to disease and strengthens the immune system.

Weight management

• Exercise helps regulate calorie and energy expenditure, which is essential for maintaining a healthy weight or losing weight.
• Activity speeds up metabolism and improves digestive function.

Mental Health and Wellbeing

• Stress Reduction: Exercise stimulates the release of endorphins, known as the “happy hormones,” which improve mood and reduce stress.
• Improved Sleep: Regular physical activity helps you fall asleep more easily and sleep better.
• Reduced symptoms of depression and anxiety: Exercise improves self-esteem and acts as a natural “medicine” for anxiety.

Improved Physical Function

• More Energy: An active body uses oxygen and nutrients more efficiently, which increases energy levels.
• Better Posture and Coordination: Exercise improves balance, mobility, and general motor skills, which reduces the risk of falls and injuries.
• Increased Mobility: Regular exercise helps maintain mobility in joints, ligaments, and muscles, which is especially important as you age.

Preventing Chronic Diseases

• Regular physical activity reduces the risk of developing:
  • Type 2 diabetes.
  • High blood pressure.
  • Cholesterol and obesity.
  • Certain types of cancer (e.g., colon or breast cancer).

Connecting with nature and society

• Outdoor activities such as hiking, cycling or running provide contact with nature, which improves mental well-being.
• Group activities such as team sports or group exercise strengthen social bonds and provide a sense of belonging.

Long-term benefits

• People who are regularly physically active tend to live longer and have a better quality of life.
• Exercise helps maintain independence in old age by reducing the risk of functional limitations.

How much exercise is enough?

• The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week (e.g. brisk walking) or 75 minutes of more vigorous exercise (e.g. running).
• Add strength training at least twice a week to maintain muscle mass and bone density.