Benefits of regular physical exercise and how much you need

Physical exercise is one of the most effective and accessible ways to look after your health at any age. The benefits do not depend on long workouts or great performances: what matters is consistency. In this article we summarise what movement does for the body and mind, and how much of it you need to reap the rewards.

Benefits for the body

Regular physical activity acts on almost every system in the body. Among the best-documented effects are:

• Heart and circulation: the heart becomes more efficient, blood pressure tends to fall and the cholesterol profile improves. This lowers the risk of cardiovascular disease and stroke.
• Muscles: strength training maintains and builds muscle mass, which naturally declines with age. More muscle means more independence for tasks such as climbing stairs or carrying shopping.
• Bones and joints: moderate-impact and weight-bearing exercise, such as walking, climbing stairs or lifting weights, stimulates bone density. Strong muscles also protect the joints.
• Metabolism: active muscle makes better use of blood glucose, which helps prevent type 2 diabetes.
• Body weight: exercise increases energy expenditure and helps maintain weight over the long term, especially when combined with a balanced diet. On its own, it rarely leads to large weight losses.

Benefits for the mind

The effects of movement are felt in the head too:

• Mood and stress: exercise releases substances associated with wellbeing and helps release built-up tension. Many people feel calmer after a walk or a workout.
• Sleep: active people tend to fall asleep faster and sleep more deeply.
• Cognitive function: physical activity improves blood flow to the brain and is associated with better memory and attention throughout life, as well as a lower risk of cognitive decline.
• Self-esteem: achieving goals, even small ones, boosts confidence and a sense of control.

Exercise can be a useful complement in caring for mental health, but it does not replace professional support when anxiety or low mood persist.

How much exercise is recommended

International recommendations for adults are relatively simple:

• 150 to 300 minutes a week of moderate aerobic activity, such as brisk walking, cycling or swimming at a comfortable pace; or 75 to 150 minutes of vigorous activity, such as running.
• Muscle-strengthening exercises on at least 2 days a week, working the major muscle groups: legs, back, chest, shoulders, arms and abdomen.
• For people over 65, adding balance exercises, such as standing on one leg or walking in a straight line, to help prevent falls.
• Reducing time spent sitting by breaking it up with active pauses.

Any amount is better than none. Someone who is inactive benefits straight away from 10 to 15 minutes a day.

How to start and keep the habit

• Choose something you enjoy: dancing, swimming, walking, cycling or a team sport. The best exercise is the one you can keep doing.
• Start slowly: for example, 3 walks of 20 minutes in the first week, adding 5 minutes each week.
• Use your daily routine: walk or cycle to work, take the stairs and walk around while on phone calls.
• Do strength training at home: squats to a chair, wall push-ups and planks, 2 to 3 sets of 8 to 12 repetitions.
• Plan ahead: booking the workout in your diary and laying out your kit the night before leaves fewer excuses.
• Find company: training with friends or in a group makes it easier to stick with it.

People with chronic conditions, joint pain or who have been inactive for a long time should talk to their doctor before increasing the intensity.

In summary

Regular exercise strengthens the heart, muscles and bones, helps control weight and blood sugar, and improves mood, sleep and concentration. For most adults, 150 minutes of moderate activity a week plus 2 strength sessions is a realistic goal. Start with what you can manage and build up gradually. This article is for information only and does not replace the advice of a doctor or a qualified exercise professional.