The realization that exercise can save many a tablet is becoming increasingly widespread. This has been proven in numerous studies and is implemented by many physicians: Not without reason do they prescribe physical activity for their patients.
The right type of sport
More important than the choice of sport is to start in the first place, or: The longest journey begins with the first step.
The classic endurance sports of running (walking), swimming and cycling are best suited, in a range of 60-80% of the maximum heart rate. To achieve lasting effects, at least three 30-minute training sessions per week should be completed. Supplementary training of strength and coordination is useful. In total, an additional 900 kcal should be burned each week in this way. To reliably determine the optimal training range and rule out physical problems, a (sports) doctor's examination should be carried out in advance.
General effects
If you want to put it in a nutshell, most diseases depend on general and local blood circulation. Or, to paraphrase the famous internist Prof. Gotthard Schettler, "We are as old as our vessels." Their inner wall, the so-called endothelium, is the size of six soccer fields and is far more than a mere wall covering. If its function is disturbed, it can lead to vascular constriction and subsequently to a wide variety of diseases.
Arteriosclerosis as a sticking point
The most feared complications of clogged vessels are strokes and heart attacks. The classic risk factors are responsible for this: High blood pressure, obesity, high cholesterol, diabetes mellitus and smoking. And here we come full circle to exercise. All risk factors - with the exception of smoking - are positively influenced by exercise. Conversely, it is generally known that lack of exercise is a major risk factor for cardiovascular disease.
Protection against the signs of aging
Exercise therefore offers protection against the "typical" signs of aging: Osteoporosis, stroke, heart attack, joint wear, dementia, depression, even reducing the incidence of breast and colon cancer. Of course, it makes sense to make exercise a natural part of life at a young age. On the other hand, it pays to start at any age. Even after a short period of regular exercise, measurable improvements can be seen.