Physical Exercise: The Benefits for your Health

It’s time to start moving. You don’t need to become an Olympic athlete, and a daily walk can make all the difference. If you’re still missing that final push, here’s what you can gain by switching from a sedentary lifestyle to a more active life.

Exercise is key to maintaining and improving physical health, but not only that. Mental health also tends to improve. Did you know that 30 to 40 minutes of physical activity, 4 to 6 times a week, is like a mild antidepressant?

By exercising regularly, you secrete endorphins, dopamine, and serotonin. These neurotransmitters are essential for energy and mood, which will be reflected in a decrease in stress and fatigue.

A trip to the gym, a few laps in the pool, or a walk contribute to the oxygenation of the brain, improve the lymphatic and respiratory systems, and help lower cortisol levels and regulate anxiety.

And the benefits continue with mitigating the aging of cells and preserving the connections between neurons, resulting in better memory, more concentration, and easier learning.

Motivation to how much Obligations

It is essential to maintain a routine, which is excellent for self-esteem. How long have you not thought about yourself? Don’t delay any longer and challenge yourself.

We know that it’s not always easy to keep the motivation of the first days, but don’t be discouraged. Start by setting a goal: it could be weight loss, reducing the risk of certain diseases, or occupying free time away from screens. All good reasons are valid and will help you stay in line.

Low motivation? Consulting a personal trainer or maybe the company of that super energetic friend is enough to keep you from staying on the couch. Another tip to keep in mind is the choice of modality. It’s no use sticking yourself in a gym if you’re a fan of the outdoors.

Deciding that you will run ten kilometers in the first week when you barely walk will also end up being counterproductive. Some tricks aid you forget about laziness.

What do you say, putting the sneakers right outside the house or preparing the equipment the night before? Also, try leaving reminders around the house. The classic fridge post-it is just one of many possibilities.

On Land or Sea?

If you are unsure which practice to choose, we leave you with four suggestions for enjoying the great outdoors.


Nothing more accessible. This aerobic physical activity can be practiced by anyone, regardless of age and shape. And the benefits are immense.

Walking helps, for example, to combat swelling in the legs and ankles, as it promotes blood circulation and reduces fluid retention. But for best results, it is important to maintain a balanced diet (including hydration) and practice regularly, for at least 30 minutes daily.

Walking is also helpful in preventing some diseases, including cardiovascular diseases, obesity, type 2 diabetes, and osteoporosis. This is because it generates considerable energy expenditure and improves blood circulation., further increasing bone density.

By walking, you will also notice a strengthening in the muscles and an improvement in body posture. In addition to the benefits for physical health, this practice favors the mental aspect. Walking is relaxing and can contribute to stress relief. It is also believed to promote memory improvement by stimulating blood circulation in the brain.


How about swapping the car for the bike? Even if it’s just on the weekend, you’ll already contribute to your health and that of the planet. In addition to being ecological, cycling is excellent for helping to lose weight, as it burns calories and replaces fat mass with healthier muscle mass. The effort involved in pedaling is also fantastic for blood circulation, improving breathing, and increasing resistance.

Like walking, cycling can be an aid in preventing heart disease, not least because the stimulation of arteries and veins with pedaling causes blood pressure to drop. Joints also benefit from cycling, as contact with the ground is not made directly with the legs or feet.

Unlike team sports, tennis, or running, the impact is much smaller. So, if you suffer from joint problems or want to avoid them in the long term, take the bike out of the garage and start pedaling. 


Is water your second habitat? So we suggest you give rowing a try. Of course, you can practice it in its indoor format, but there’s nothing like enjoying the outdoors.

This is one of the complete sports and carries a minimal risk of injury. In addition to working your arms, it puts your legs, glutes, back, and abdomen in motion, burning about 600 calories per hour. Ideal for anyone thinking of losing a few pounds, rowing turns fat into muscle mass and develops aerobic endurance.

Motor coordination and flexibility are also improved, as is cardiorespiratory capacity. By taking care of the body, rowing will promote your self-esteem and mood.


Are you looking for a more extreme sport that puts you in contact with nature? There’s nothing like trying out surfing. In addition to burning approximately 300 calories per hour, the modality tones the body and increases resistance.

As it is practiced in generally cold water, surfing helps to contract blood vessels, reactivating the circulatory system. The immune system also benefits, as do the bones. And did you know that salt water, rich in sodium chloride, magnesium, and calcium, clears the respiratory channels and positively affects the lungs?

The risk of diseases such as sinusitis and asthma is also reduced, and the control of inspiration and expiration helps develop a stronger respiratory system. One of the goals is to be standing on the board without falling over. Thus, balance is enhanced with this sport.

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