Health benefits of physical activity

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Written by Marika Haag

How long can a newcomer to physical activity expect to see health benefits? Well, of course, right away!

Movement affects the brain and nervous system, improving concentration and alertness, and improving the flow of thought. Arousal is immediately increased because nerve impulses are increased and intensified, and the sympathetic nervous system, which activates the body, becomes more efficient.

Surely everyone has experienced the effect of fresh air, as if the brain can ventilate and thoughts can flow when you are outdoors. Even after a walk, the parasympathetic nervous system, which fuels the body, is activated and the body relaxes, which can make it easier to fall asleep and improve sleep quality. The health benefits of an evening walk are not wasted!

The immediate effects are also on the muscles and metabolism. As energy expenditure increases, fat and sugar levels are affected, as sugar and fat compounds are used as fuel for muscle work. Weight management and exercise can have a significant impact on the prevention of type 2 diabetes, as a half hour of jogging 3-4 times a week and a couple of kilos of weight loss can significantly prevent the onset of type 2 diabetes.

When you move, your heart rate increases, your breathing becomes more frequent and your blood flow quickens. After exercise, resting blood pressure decreases. For someone with early high blood pressure, half an hour of daily exercise is equivalent to one antihypertensive drug.

Exercise also contributes to joint health by improving the metabolism in the articular cartilage and surrounding supporting tissue. Joint fluid lubricates the joint surfaces and increases joint range of motion. At the same time, pain may be reduced. Exercise is therefore often used to treat arthritis. The rehabilitative effect of exercise is also needed before and after knee or hip replacement surgery.

The longer you exercise regularly, the wider the effects. Mood improves, stress and mild symptoms of depression and anxiety can be alleviated and sleep quality can improve. Muscular strength training improves muscle performance, improves balance and alleviates any musculoskeletal aches and pains. Overall functional capacity improves. As endurance fitness improves, so does resting heart rate and blood pressure, and cardiovascular and respiratory muscle function.

After six months of regular exercise, resistance has improved and weight management has become easier. The risk of many other diseases is reduced, bones are strengthened and studies show that exercise also has an impact on the bacterial population in the gut and therefore on overall health. The need for medication may be reduced.

So it is important to exercise regularly to promote your health. Whether you do it in the gym, at a dance class or on the jogging track, it's all about the home run!

Start with 10-30 minutes of exercise.

Aim for the exercise recommendations of 2.5 hours of brisk or a good hour of strenuous exercise per week, plus twice-weekly muscle training and movement management.