Adults need to engage in about 150 minutes of physical activity per week on average to maintain a healthy life. The physical activity here refers to moderate-intensity exercises like brisk walking. If the exercise intensity is increased to a level like running, just about 75 minutes of exercise per week can improve the quality of life.

 

If possible, it is also good to incorporate strength training about twice a week. Sticking to this exercise schedule can increase muscle density and prevent heart disease, leading to a healthier life. Exercising for less time than this does not mean it is meaningless.

However, even exercising for just 10 minutes provides more health benefits than not exercising at all. In particular, the greatest improvement in quality of life occurs when engaging in regular and consistent exercise. There are also research findings indicating that regular exercise reduces the risk of dementia by 40% and the risk of cognitive impairment by over 60%.

Young adults who exercise regularly and consistently see an average increase of 2-8% in bone density each year. Based on data from American online media outlets such as 'HuffPost,' it was found that people who exercise regularly tend to have better health compared to those who lead mostly sedentary lives.

 

"Use the heart efficiently"

 

According to a study in Japan, people with a faster heart rate (heartbeats per minute) are at greater risk of a shorter lifespan. A lower heart rate indicates that the heart is being used efficiently. People with less activity tend to have a heart rate of 60 to 80 beats per minute when resting, while those who exercise regularly have a heart rate of 40 to 60 beats per minute.

 

"Sleep well"

 

A survey conducted among people who spend a lot of time sitting reported that only 56% of respondents said they sleep comfortably. In contrast, 86% of those who regularly exercise reported having stable sleep.

 

"Excellent oxygen intake ability"

 

Maximum oxygen intake increases during endurance exercises. Having excellent oxygen intake ability means having superior cardiopulmonary capacity and blood oxygen transport ability. Women who spend most of their time sitting show an average intake of less than 25 ml/kg, while men show less than 30 ml/kg. In contrast, women and men who exercise show values of 46-50 ml/kg and 48-53 ml/kg, respectively.

 

"Good at sweating"

 

People who exercise regularly sweat faster than those who sit for long periods. When you exercise, blood circulation speeds up and body temperature rises, and sweating is the body's way of maintaining normal body temperature. People who exercise consistently have smoother blood circulation compared to those who do not, and they sweat more quickly, making temperature regulation through sweating easier.

"Living longer" = The average lifespan of American men and women with an average age of 40 is 78.7 years. In contrast, those who exercise regularly live on average 4 years longer.

 

 

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It feels like a message to me from people who don't exercise.

Someone who needs stable sleep

 

I should also work hard at other exercises besides walking.