WHO advises: at least 2.5 hours of exercise a week
It has long been no secret – we sit far too long every day and do not move enough. One US-Studie shows: Anyone who sits more than eight hours a day has an increased risk of death. Fortunately, long periods of sitting can be compensated for by sporting activities. World Health Organization (WHO) guidelines state that adults between the ages of 18 and 64 should have at least one week 150 to 300 minutes of exercise should be moderate or high intensity. That’s converted 2.5 to 5 hours of exercise.
This is how regular exercise affects your health
Long live the sport – so to say it with the famous song line by Rainhard Fendrich. For many people, jogging in the morning or a sweaty workout after work is part of their daily routine. Because it has long been clear that sport is a real fountain of youth. Regular exercise significantly reduces the risk of cardiovascular disease, type 2 diabetes mellitus, cancer or osteoporosis. Exercise also reduces stress and improves mental performance thanks to the blood circulation in our brain.
We’ll explain in more detail what happens to your body when you exercise every day.
1. Exercise protects your heart
Endurance sports get your circulation going. Because so that your body continues to be supplied with oxygen during physical exertion, our heart has to work properly. If we exercise regularly, our heart muscle gets used to the higher load and adapts to it. That means: Even when not in use, it has to hit less often and is less stressed. Exercise also increases the concentration of the “good” cholesterol, the high density lipoprotein (HDL). As a result, less excess “bad” cholesterol, the low density lipoprotein (LDL), accumulates in our vessels. The result: the risk of a heart attack or stroke is significantly reduced.
2. Exercise makes your muscles and bones stronger
Whether with equipment or your own body weight, those who do strength training regularly promote the health of their muscles and bones. Not only do we become physically stronger, but we also activate our nervous system. In addition, thanks to regular strength exercise, the bone density increases, so that the risk of osteoporosis, i.e. the decrease in bone density, is reduced. Our joints also benefit from regular weight training units and become more stable.
3. Sport creates a good mood
Exercising and exercising regularly affects not only your physical health, but also your mental health. Because during sport, happiness hormones like Dopamine, serotonin and endorphin poured out. In addition, the stress hormones such as adrenaline, noradrenaline and cortisol are lowered. A Norwegian study was even able to prove that exercise helps against depression. According to this, about every eighth depression could be avoided by doing more exercise.
Beware of too much exercise
There is nothing wrong with doing moderate exercise for about half an hour a day. Try to add variety to your sporting routine and train different muscle groups. If you have trained your stamina while jogging that one day, you should plan an upper body workout the next day. Don’t go full throttle every day. Because what’s the name of it? The dose makes the poison. In the long run, extreme and competitive sport is anything but healthy and can lead to a decline in your cardiac output, muscles and tendons to be affected and your hormone production to decrease.
– .
