I Want to Move Healthy

I Want to Move Healthy

Healthy exercise for adults means:

Move 2.5 hours per week, moderately intensive and/or intensively intensive:

  • Moderately intensive is, for example, walking, cycling, swimming, and dancing.
  • Your heart will beat faster and you will breathe faster.
  • Heavy intensive, for example, running, football, fitness and martial arts. You start to sweat and get out of breath.
  • Spread the activities over different days.
  • 2 times a week activities/exercises that strengthen your bones and muscles.
  • This can be done with exercises, strength training, jumping, climbing stairs, and fitness.
  • If you are older, you can also recommend balance exercises, such as standing on one leg, lunges, yoga and taichi.
  • Not much sitting still.

Are you moving more often, longer or more intensively than these recommendations? That will increase the positive effects on your health.


I Want to Move Healthy

What are the benefits of exercise and sports?

Regular exercise is healthy and also fun for many people to do together. If you exercise a lot, your muscles, lungs, heart and blood vessels get used to working. You feel physically and psychically fitter and you have more energy.

Benefits of moving are:

  • You can relax better and have less stress.
  • Exercising works well with gloom, depression, and anxiety.
  • You can sleep better, you are less tired and get up more easily in the morning.
  • You get stronger muscles and bones and a better skin.
  • It is good for your blood pressure and cholesterol.

If you move, you have less chance of:

  • overweight
  • mental health problems
  • diabetes mellitus
  • cardiovascular diseases, such as a heart attack or stroke

Are you moving a lot (more than the advice)? Then you also have less chance of:

  • breast cancer
  • colon cancer

In the elderly, exercise also reduces the chance of:

  • physical limitations
  • spiritual decline
  • dementia
  • bone fractures
  • Do not sit still for too long

Sitting a long time in a row is not good for your health. It increases the risk of illness, even if you exercise regularly.

If you sit still for a long time, you have a greater chance of developing diabetes and cardiovascular disease. It appears that metabolism changes when sitting for a long time: the effect of insulin is disrupted.

It is therefore important to prevent a long sit down:

  • For example, walk for half an hour or stand for a few minutes.
  • Try to move as many moments as possible: take the stairs instead of the elevator, go for a walk in the lunch break, stand up and make a phone call.

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