Adults – Everyday exercise is movement in their own way
Physical activity creates effects in the human body that many people don’t think of at first. It gives you more energy in your daily life, refreshes the mind, relieves stress and gives you a better night’s sleep. Physical activity doesn’t have to be forced exercising. There are plenty of opportunities in everyday life to add pleasant moments of physical activity in small portions, here and there. Your body would choose movement, even if your mind is against the idea.
Exercise strengthens the body and mind and reduces the risk of getting sick. Good fitness helps us in our daily lives, makes us more resistant to stress and helps us recover more quickly. Adequate exercise and sleep, a healthy diet and lifestyle are an effective way of preventing various health problems and diseases.
Exercise increases the levels of feel-good neurotransmitters, which boosts mood and brings energy and strength to everyday life.
Supporting mental well-being
Much research has been done on the effects of exercise on mental well-being 6. Research shows that exercise reduces stress, anxiety and depression. Exercise also accelerates recovery from both cognitive and physical stress.
For example, the risk of anxiety disorders can be reduced by up to 40%. The benefits are accentuated when moving from a low to a moderate level of physical activity.
Exercise relieves stress and its harmful symptoms, including:
- tiredness
- difficulty falling asleep
- mood swings
- difficulty concentrating and remembering
- susceptibility to infections
- slow recovery from illnesses
- increased blood pressure
- arrhythmia (irregular heart rate)
- abnormal sweating
- intestinal irritability
- changes in appetite
However, too much strenuous exercise will not bring the desired relief to a person suffering from stress. Moderate physical exercise is more effective in curbing the development of fatigue symptoms than high-intensity exercise. People who suffer from severe fatigue benefit more from calm exercise that restores their body and vitality than from heavy physical activity.
Move more – sleep better
Physical exercise helps you sleep better and protects you from sleep disturbances, fatigue and exhaustion. Exercise speeds up falling asleep and increases the length and depth of sleep. Sleep, especially deep sleep, plays an important role in regulating the brain’s energy balance, learning and muscle fatigue.
The best sleep benefits are achieved with regular aerobic exercise lasting over an hour, scheduled at least 3–4 hours before bedtime. An evening walk just before bedtime, for example, can also deepen your sleep.
Menopausal symptom relief
Physical activity in middle age contributes to women’s cardiovascular health, which can deteriorate with menopause. Studies also suggest that weight management and physical activity, depending on body composition, can alleviate menopausal symptoms in women.
Good health promotes relaxed retirement days
Exercise is a good and beneficial way to take care of yourself and soften the effects of ageing. Perseverance pays off – the benefits are immediate and continue to accrue as we age. Good health and fitness achieved through regular exercise maintains functional capacity for longer, which promotes a good and independent everyday life and satisfaction with one’s own life during old age.
What could a more active everyday life look for you?
Wandering around in the forest at different times of the year? A long walk with an audiobook or a friend? Mushroom picking in autumn? Fun geocaching? Looking for plants in different habitat types? Waste collection on the beach? Tour skating in the winter frost? Mind-soothing gardening? Dancing like no-one is looking? Architectural tours in the city? Yoga in the nature while listening to the birds sing? Ice swimming on a winter day? Mind-expanding museum visits? Activities with the kids? Long walks with your dog? Visiting an outdoor gym in the sun? Riding an e-bike to work? Skiing or walking with snowshoes on the glittering snow? Active breaks from sitting at your desk? Restorative breaks in physically demanding work? A relaxed evening walk with a loved one?
6 Työterveyslaitos: Liikunnan ja liikkumisen yhteydet terveyteen ja työkykyyn (ttl.fi)