Exercising is an experience that transforms both the body and the mind. Regular exercise can support your health and improve your quality of life by reducing the risk of diseases. Exercising for at least 30 minutes a day can help protect you from the following risks:

• Coronary heart disease
• Stroke
• High blood pressure
• Type 2 diabetes
• Breast and colon cancer
• Falls
• Depression

For children and adolescents, regular exercise offers unique benefits such as:

• Helps improve bone health.
• Supports the development of cardiorespiratory endurance and muscle structure.
• Assists in reducing body fat.
• Contributes to alleviating symptoms of depression.
• Supports cognitive skills and the ability to concentrate.

Why Should We Do Sports?

Depending on the type of sport, you can gain various benefits for your body, such as improving your endurance, strength, balance, or flexibility. However, factors such as your age and gender can make the type of sport and exercise you choose even more important. For a healthy life, adults are recommended to participate in both aerobic exercises and muscle-strengthening activities. If you are new to exercise, you can find our golden tips for beginners.

Everyone can benefit from endurance exercises, also known as aerobics or cardio. Almost any activity that raises the heart rate, makes you breathe faster, and sweat can be considered cardio. Aerobic activities include a wide range of exercises. Activities where you can talk while moving are considered moderate-intensity, while those where it is difficult to talk are considered high-intensity. The most popular aerobic activities are walking, running, cycling, swimming, tennis, basketball, and hiking.

Additionally, you should incorporate strengthening exercises like push-ups, weight lifting, or using resistance bands into your routine. Muscle-strengthening exercises work all major muscle groups, including the legs, hips, back, chest, abdomen, shoulders, and arms. Running, which many people consider a cardio activity, also significantly contributes to muscle strengthening. These exercises help maintain bone and muscle mass, which is especially important as you age.

Although every body is unique, there are basic standards for how long you should exercise. To maintain health and reduce the risk of diseases, experts recommend at least half an hour of moderate-intensity physical activity daily. At a minimum, you can aim for a total of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of intense aerobic exercise per week. It is recommended to consult your doctor before starting a moderate to intense exercise program.

The standard exercise routines recommended for adults are intended for healthy individuals without special medical conditions.

• If physical activity causes chest pain
• If you experience severe dizziness spells
• If you have difficulty breathing during moderate physical activity
• If you are at high risk for heart diseases
• If you think you may have heart disease, or
• If you are pregnant, it is recommended to consult your doctor before starting any exercise program.

The Health Risks of a Sedentary Lifestyle

Not participating in an adequate level of physical activity throughout life can significantly impact the quality of life. Individuals who do not engage in at least 30 minutes of physical activity on most days of the week are defined as physically inactive. Inactivity tends to increase with age. Additionally, women are more likely to adopt a sedentary lifestyle compared to men.

Regardless of age or gender, low physical activity is considered very risky due to its negative effects on various systems of the body. Inactivity can lead to serious health problems, especially concerning heart health:

• Consuming more calories than you burn can lead to an energy imbalance, increasing the risk of being overweight or obese.
• It can contribute to the development of cardiovascular disease factors, including high blood pressure, obesity, insulin resistance, and glucose intolerance.
• It may lead to low bone density and osteoporosis.
• It can contribute to feelings of anxiety and depression.

Despite the serious risks associated with a sedentary lifestyle, taking the first step and being determined when it comes to starting exercise is not always easy. Shaping your body or achieving the goals you set may initially seem like a long journey. On the other hand, doing any physical activity is better than doing none. Even small changes throughout the day, like taking the stairs or not using a vehicle for short distances, can make a significant difference. If you are not currently exercising, you can start with small steps and gradually work towards your goal.

• Always look for ways to increase physical activity.
• Make small additions to your activity plan every day to move more.
• Try walking or cycling instead of driving for short distances.
• Get off the train or bus one stop early and walk the rest of the way.

The Mental Benefits of Exercise

While exercise is often highlighted for its physical benefits, recent studies have found that physical activity can also positively affect your mental health. Here are 7 proven mental benefits of exercising, from boosting your mood to developing leadership skills!

Improves Mood

Exercise improves mood. You can try physical activities to feel happy and relaxed. Whether it’s gym workouts or outdoor walks, exercise helps you feel happier and more energetic by triggering brain chemicals.

Enhances Concentration

Exercising helps keep your core mental skills sharp. It improves your thinking and analytical abilities. Often during sports, you need to quickly analyze a situation and make a decision or move. Through sports, your mental skills improve, allowing you to focus better on your tasks and increase concentration.

Reduces Stress and Depression

Being physically active helps lower stress levels and relaxes your body. It also stimulates the production of endorphins, making you feel more relaxed and happier. Endorphins can also make you feel more at ease and optimistic after a challenging workout session.

Promotes Sleep

Exercise helps you fall asleep quickly and extends the duration of deep sleep, thus improving sleep quality. A restful sleep not only supports your mental functions but also positively impacts your mood. Although exercise promotes sleep, you should avoid exercising too late in the day. Evening workouts a few hours before bedtime may make you too energized to fall asleep.

The physical and mental benefits of exercise are similar for both adults and children. Unlike adults, the unique advantage that exercise offers children is that those who start exercising at a young age are much more likely to continue exercising in the future.