Sufficient physical activity is the key to vital and healthy aging for young and old.

Physical activity offers a range of benefits for both body and mind. Even just 30 minutes of exercise a day, such as brisk walking or cycling, on at least five days a week can significantly reduce the risk of various health problems. After all, our bodies are made to move, and below you will discover why this is so important.

1. Reduced risk of being overweight

Our bodies obtain energy from food. When you consume more energy than you expend, you store it as fat. By exercising more, you increase your energy expenditure, which can help reduce stored fat reserves and maintain a healthy weight.

2. Improve blood pressure

During exercise, your blood vessels dilate, resulting in better blood distribution and a drop in blood pressure. Regular exercise, especially endurance training, also stimulates the formation of new blood vessels, further enhancing these effects.

Note: Do you have high blood pressure? Consult your doctor before you start exercising.

3. Favorable cholesterol balance

High LDL cholesterol (the “bad” cholesterol) increases the risk of cardiovascular disease because it transports fat to your tissues and blood vessel walls. Regular exercise, on the other hand, increases HDL cholesterol (the “good” cholesterol), which removes fat from the vessel walls and keeps the blood vessels healthy.

4. Reduced risk of type II diabetes

Being overweight can lead to reduced sugar uptake in the cells, causing blood sugar levels to rise. Regular exercise increases the sensitivity of your cells to insulin, thereby lowering the risk of type II diabetes. The more intensely you exercise, the greater the positive effect.

5. Stronger bones and protection against osteoporosis

Movement involving the bones Applying stress, such as strength training or brisk walking, stimulates bone formation. This helps prevent osteoporosis (bone loss) and makes your bones stronger.

6. Positive effects on mental health

Exercise stimulates the growth of brain cells, especially in the area involved in memory and learning processes. In people with depression, this brain area is often smaller, but physical activity can enlarge it and therefore acts as a natural antidepressant, without side effects.

7. Reduced risk of colon cancer

Regular exercise reduces the risk of colon cancer with 35%. It stimulates bowel movements, allowing waste products to be eliminated more quickly and the intestinal wall to become irritated less quickly.

Assignment: discover your moments of movement!

To experience the benefits of exercise for yourself, I suggest you create an exercise plan.

1. Determine your goal: Do you want to improve your fitness, get stronger, or just feel more energetic?
2. Choose an activity: Think of walking, cycling, swimming, team sports, or strength training.
3. Make time: Schedule three 30-45 minute sessions in your calendar this week.
4. Reflect: After each training session, note how you feel, both physically and mentally.

Stay consistent and discover how your body and mind respond to regular, sufficient daily exercise. You will find that even small steps can make a big difference!

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