1. Why exercise is important
Exercise is one of the key factors for a long and healthy life.
It keeps the heart, circulatory system, and muscles strong, protects against diseases, and promotes mental performance.
Regular physical activity in everyday life is more effective for longevity than occasional peak performances.
2. Basics & Explanation
- Health effects:
- Reduces the risk of cardiovascular diseases, diabetes, and overweight
- Strengthens bones, muscles, and joints
- Promotes mental health, reduces stress and depression
- Types of exercise:
- Endurance training (e.g., walking, running, cycling) → cardiovascular fitness
- Strength training → muscle & bone health, hormone balance
- Mobility & balance → protection against injuries, better movement quality
- Recommendation: At least 150 minutes of moderate or 75 minutes of intense exercise per week plus 2 strength training sessions.
3. Challenges & Risks
- Sedentary lifestyle: Many people move too little, even with workout sessions.
- Motivation: Getting started is difficult if there is no fun or clear goal behind it.
- Overload: Starting too quickly or with too much intensity → injuries.
- One-sidedness: Training only one type of movement leads to imbalances.
4. Tips & First Steps
- Integrate into daily life: Take the stairs instead of the elevator, walk short distances, take small movement breaks.
- Aim for a mix: Combination of endurance, strength, and mobility.
- Create routines: Block fixed appointments in your calendar.
- Fun comes first: Choose sports that you enjoy.
- Use tracking: Document steps, training times, and progress.
5. Your next step
Get the bestforming app and receive:
- Exercise plans tailored to your daily life and goals
- Tracking of your activity (steps, sports, workouts)
- Routines & reminders for more consistency
This way, exercise becomes a natural part of your life – and you lay the foundation for a long, healthy life.