Being active: the key to health and well-being

Being active: the key to health and well-being

Exercise is an important part of a healthy lifestyle. It not only contributes to physical health, but also has positive effects on the mental state. We would like to briefly and concisely explain why it is so important that you exercise regularly and how much exercise is necessary or advisable to stay healthy and fit.

Why does it make sense to exercise?

1. Better physical health: Exercise strengthens the cardiovascular system, improves blood circulation and reduces the risk of chronic diseases such as heart disease, diabetes and obesity. Regular exercise also improves a healthy weight control
2. Stronger muscles and bones: Physical activity builds muscles and strengthens bones. This is particularly important to prevent osteoporosis in old age and to ensure the general stability of the body.
3. Stress reduction: Exercise can reduce stress by promoting the release of endorphins, which are known as natural stress-relieving hormones. Regular exercise can lift your mood and contribute to your general well-being.
4. Better mental health: Sporting activities can alleviate symptoms of depression and anxiety. They promote mental clarity, self-confidence and improve self-esteem.
5. Social interaction: Sports activities, whether in a club or gym, offer opportunities for social interaction. Sport can also help to build friendships and strengthen social bonds.

Sport can therefore have a lot of positive effects on your life. But especially for someone who is rather inexperienced when it comes to sports, the question naturally arises…

How much sport is necessary or advisable to stay healthy and fit?

Unfortunately, there is no clear answer to this question. The amount of exercise needed to stay healthy and fit can vary greatly depending on individual goals and health status. However, health experts and the WHO recommend the following guideline values:

1. Aerobic activity: Adults should do at least 150 minutes of moderate aerobic activity per week (e.g. brisk walking) or 75 minutes of intense activity (e.g. jogging). This can take place outdoors in the form of cycling, running or swimming, or indoors with fitness equipment such as an ergometer or rowing machine.
2. Strengthening training: In addition to aerobic activity, it is important to perform exercises to strengthen the muscles at least twice a week, e.g. with classic dumbbell training or a cable pulley. This helps to maintain muscle mass and boost the metabolism.
3. Flexibility and balance: Stretching exercises and balance training are also important to prevent injuries and maintain mobility. Yoga and Pilates are good ways to train these aspects.

That may sound a bit much at first and almost impossible to manage. But these are only guidelines. Every person is individual and everyone’s needs are different. So our most important tip at this point is – just get started! How much sport, how intense, it’s all irrelevant at first. The main thing is to get started and experience how much fun it can be to do sport and experience the positive effects*.

You’ll see that it’s worth it!

Your STIL-FIT team

* People with health problems should consult a doctor before starting a sports program.