Healthy workout

Exercise for your health

Being active is healthy, but sufficient exercise can be a challenge. In this article you will read how much exercise is beneficial for you and you will read tips on how to get more exercise.


  • Why should you exercise more?
  • Why would you want to work up a sweat?
  • And why exercise in your precious free time?

The answer is straightforward. Exercise is super important and super healthy for you.

For most, healthy eating and sports (exercise) are inextricably linked. Sport keeps you physically and mentally fit and healthy. A run or strength session at the gym gives you an incredible feeling afterward! But let’s be honest, if you don’t like sports, it becomes a complicated story.

You could use some motivation or reasons why exercise is good for you.

Benefits of exercise

The benefits of exercise are many. Below are 13 benefits of exercise.

1. Move to burn calories

Movement makes you burn calories. This is essential if you want to lose weight. Sustainable weight reduction is achieved through a combination of a healthy diet and regular exercise.

2. Accelerate your metabolism

By exercising more, you burn more calories. You develop more muscle mass, and your condition improves. Your body adapts to this by functioning in a higher gear.

It will therefore learn to deal more efficiently and effectively with the food you consume. Accelerating your metabolism is also an excellent way to lose weight or to keep your body weight stable.

3. Exercise makes you feel better

Exercise boosts your mood and reduces stress. It relaxes you and makes you sleep better. If you exercise more often, your body will also produce more of its neurotransmitters.

These neurotransmitters largely determine how you feel. Fortunately, by exercising, you can influence these substances yourself.

4. Your self-confidence increases

If you exercise more, you’ll look better, and your self-confidence will automatically increase.

5. Exercise is very healthy

Exercise has a positive effect on your weight and your heart, circulation, blood pressure, immune system, and even on your memory.

Moreover, exercise slows down the aging process. So you stay young for longer.

6. Improve your thinking skills

Not only your muscles, but your brain as well benefits from regular exercise. Intensive exercise stimulates blood circulation. So there is also more oxygen in your brains. The more oxygen in your brain, the better your brain can function.

7. More appetite for sex

This is reason enough to start exercising more. If you exercise more, your condition improves, and you get more energy.

You will also become more active in bed.

Since you are more confident in your body, there is no need to hide under the covers or turn off the lights. Try it.

8. Burn fat

By exercising more, you will burn more calories. You will continue to burn extra calories for several hours after you exercise. Your body is recovering, and that requires energy.

Your muscle mass also increases, and muscles need more calories to function. One kilogram of body fat requires about 9 kilocalories per day.

But a kilogram of muscle needs up to 90 kilocalories to work.

9. Satisfied with your body

Exercise has been shown to give you a more positive body image and more self-confidence. You start to look at your body differently. Instead of seeing what it looks like, you will see what it can do.

10. Less stress and worry

By exercising more intensively, your body will produce endorphins and dopamine. These are neurotransmitters. These substances give you a euphoric and good feeling, which makes you better able to deal with stress and worries. It is a kind of homemade, natural drug.

11. Exercise frees you from dips

Intensive exercise can reduce feelings of depression. During the workout, your body produces the substance phenylethylamine. As a result of the efforts, the content of this substance increases rapidly.

It is wise to regularly do some form of exercise for 20 to 30 minutes at 70 percent of your power for the best result. Running is very suitable for this.

12. Exercise keeps your bones healthy

The density of your bones decreases after the age of 30, making them increasingly brittle. Exercise can help combat this. After all, to become and remain strong, it is vital to put a lot of strain on your bones regularly.

13. Exercise reduces the risk of cardiovascular disease

Regular exercise has a preventive effect on cardiovascular disease’s leading causes, increased blood pressure, and the risk of diabetes 2. Regular exercise also has a positive impact on your cholesterol balance and reduces the risk of arteriosclerosis.

Reasons enough to exercise more, right?

Intensity and types of movement

There are different ways to move. Some forms are more tiring than others. As the intensity of movement increases, your heart rate, breathing, and energy consumption increase. There are three types of movement:

  1. Light
  2. Moderate
  3. Strenuous
  • Light intensive exercise is when you move during your daily tasks. Think about washing dishes or ironing.
  • Moderate intensive exercise is when your heart rate and breathing go up. You will still be able to talk during these activities. Think, for example, of walking the dog, quietly climbing stairs, fitness, and cycling.
  • Strenuous/ Heavy intensive exercise is when you start breathing and sweating more heavily during your activity. Think for example of climbing, running, football or cycling.

There is another category for when you sit down. This category includes activities in which you use just more energy than resting. These activities are often done while sitting or lying down.

Think about reading, gaming, studying, and watching TV. It would be best if you didn’t sit still for too long because this is not good for your health.

Strength exercises

There are also muscle and bone strengthening exercises and activities. These are activities you can do to keep your muscles and bones strong.

These include strength training, exercises with weights, and exercises to train the body with your weight, such as jumping and climbing.

Balance exercises

Balance exercises are also important, especially for the elderly. These exercises are there to improve your balance when you are standing or sitting.

The best for this is Yoga, dancing or ball sports. You can practice this by just standing on one leg or picking something up from the ground.

How much should you move?

Logically, more intensive or longer sessions will result in more gains. Of course, it is essential to build up carefully and consider the reduced capacity due to age or disease.

The exercise guidelines advise bone and muscle strengthening and balance exercises twice a week. Based on demonstrable effects based on recent research, the desired frequency is slightly higher, at 2 to 3, or 3 times a week.

The Health Council has drawn up guidelines on how much you should move.

There are different guidelines for adults than for children.

For each guideline, this is the minimum amount of exercise you should do. Moving more is not bad. It only has positive consequences.

Adults and elderly

  • Moving is good, but moving more is always better
  • You should exercise moderately or heavily for at least 2.5 hours a week, spread over several days
  • Do muscle and bone-strengthening exercises at least twice a week
  • Are you already a bit older? Then do balance exercises twice a week
  • Make sure you don’t sit too much and too long to prevent back problems

Children and adolescents between 4 and 18 years of age

  • When children move a lot, it is good, but even more is always better
  • Children should exercise moderately or heavily for at least 1 hour a day
  • Children should do muscle and bone-strengthening exercises at least three times a week
  • Children should also not sit still too much or for too long

How much are you moving now?

It is easy to keep track of your sporting hours during the week, but keeping track of your overall movement is more complicated.

It’s hard to keep track of how much you’re moving. Often you are active without realizing it, for example, when you cycle or walk to the supermarket.

You can use an app or equipment to keep track of how active you are:

  • An app that counts your steps
  • An app that keeps track of how much time and at what speed you travel distances.
  • An activity tracker, a sports watch, or a smartwatch.

Move in a way that suits you

But what type of exercise is right for you? For example, one form of exercise may help you lose weight, another may improve your condition, and yet another may help you become stronger.

Moving is essential but can be challenging to keep doing if you don’t like it. That’s why you must move in the way that you want. Choose a movement that suits you.

Find what feels good and what makes you happy

Try a sports guide to find a good sport for you.