Healthy exercise in daily life

Our bodies are "programmed" to move. But many people are accustomed to a life that does not require a lot of movement. The natural energy turnover rate of humans per day corresponds to a walking distance of about 20 to 25 kilometers. In fact, people today travel an average of only one to two kilometers.
The price of this lack of exercise is weight gain and an increased risk of disease in many people. On the other hand, it has been proven that regular physical activity has many advantages: for example, regular exercise helps you switch off better, reduce stress, burn more calories or stay fit.







Exercise recommendations outline the range of healthy exercise: adults should exercise at least 150 minutes per week at moderate intensity, and children and teens should be physically active for at least 60 minutes per day. Regular exercise is also important in aging in order to stay healthy and mobile.

You don't have to exercise hard or work up a sweat to get a healthy amount of exercise. Everyday life also offers many opportunities to move around without sacrificing extra time. If you can acquire and maintain certain personal movement habits regularly, you will gain greater health and quality of life.

Just go

Walking is one of the most important daily movements. (Almost) everyone can walk. Walking is ideal for improving endurance and increasing performance in a way that is easy on the joints, especially for people who are older or have not been exercising before and who have weight and health issues. The shock loads that occur are approximately three times lower than when running. When walking, about 70 percent of the entire muscular system is moved, straightening the legs and strengthening the trunk muscles when the body is in an active position.

Physically active on his way to work

A good way for adults to be physically active is daily commuting. Many people make the habit of walking consciously part of their modus operandi. Others turned to bicycles to get to work or used bicycles in combination with public transportation. According to the slogan, every movement is better than nothing, for example stairs can be used instead of escalators in subway stations or train stations. Hold times can also be used, for example for standing on one leg and balance training.

Tips for more exercise in daily life

Experts recommend using more exercise options in daily life to achieve the recommended amount of exercise. Daily movements are also a good start to an eventful life in the long term.

The following ideas may also include suggestions you can implement:

Sometimes you can also run errands on foot or bike.
Go for a walk in the evening instead of watching TV.
Play actively with children.
Use gardening and housework as an opportunity to get moving and perhaps dispense with mechanical aids.
Climb stairs instead of using the escalator or elevator.
Get up and walk around on the phone.
Use the time to move when watching TV, for example riding an indoor bike.
Meet in a restaurant not to chat, but to take a walk.