Exercising every day is one of the simplest things you can do to boost both your physical and mental health. It does not mean you must run a marathon—walking, dancing, or even light chores count. Here’s why it’s so valuable:
- Stronger Body and Protection from Illness
WHO says that regular physical activity lowers the risk of many health problems, such as heart disease, diabetes, some cancers, and high blood pressure. It also helps adults and older people lower the risk of falling and improves their overall body fat levels .
Exercise builds strong muscles and bones, and improves how your heart and lungs work. It also keeps your weight healthy, which prevents many illnesses.
- Better Mood and Mental Health
Exercise helps your brain release “feel-good” chemicals like endorphins, serotonin, and dopamine. These make you feel happier, less anxious, and more relaxed.
It also lowers stress hormones like cortisol and adrenaline, so exercise not only calms your mind but helps your body handle stress better.
- Sharper Brain and Strong Memory
Being active improves blood flow to the brain and supports cognitive skills like memory, attention, and learning. It also helps in reducing long-term risks like dementia.
Exercise promotes neuroplasticity—the brain’s ability to form new connections—which supports better thinking and mental flexibility.
- Better Sleep, Confidence, and Focus
Regular physical activity helps you fall asleep faster and stay asleep longer.
It also builds confidence. When you set achievable exercise goals and meet them, you feel stronger inside. Improved focus and energy are a bonus.
- Gentle Beginners Can Start Small
Even if you are new to being active, you can start with small, regular movements—like walking, taking the stairs, or doing light chores. Over time, you will notice big improvements.
WHO Recommendations
The World Health Organization (WHO) suggests:
Children and teens (5–17 years old) should get at least 60 minutes of moderate to vigorous activity every day.
Adults (18–64 years old) should aim for 150 minutes per week of moderate activity (such as brisk walking), or 75 minutes per week of vigorous activity, or an equal mix.
Daily Exercise, Big Benefits
Doing even a little exercise every day—like 20 to 30 minutes of walking or dancing—brings benefits. Over time, these small steps lead to:
- Stronger heart, muscles, and bones
- Better mood and less anxiety
- More energy, sleep, and mental focus
- Lower risk of many illnesses
- Better life quality overall
Final Thoughts
Daily exercise gives you so much more than physical strength. It boosts your mood, mind, and overall health in powerful ways. WHO’s guidelines show how important even small amounts of daily activity are—whether you’re a child, teen, or adult.
So pick something you enjoy: walk with a friend, dance in your room, or just move more around the house. Your body and mind will thank you.
Nasiruddin Hamid Qadian
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