Everyone knows that exercise is healthy, but sometimes we need a little extra motivation to get moving. Regular exercise isn’t just great for your health; it’s also a fantastic way to have fun and feel better! But how do you get started, and how often should you work out to enjoy all the benefits? Let’s find out!

Table of Contents

Why exercise is healthy

Exercise is healthy, fun, and great for both your body and mind. It not only helps you maintain a healthy weight but also improves your coordination and brain function. Staying active works wonders for your mental health, especially because it helps reduce stress. Did you know it also protects against chronic diseases like cardiovascular diseases, diabetes, and obesity? In short: exercise makes both your body and mind happy—it’s clear that staying active is essential!

 

 

Below, you’ll find the benefits of exercise categorized.

 

For your body

  1. Stronger heart: Exercise is healthy, also for your heart! It trains your heart muscle, improves blood circulation, and lowers blood pressure.
  2. Healthy muscles and bones: Regular activity prevents muscle loss and keeps your bones strong, helping to prevent osteoporosis.
  3. Weight management: It helps burn calories and lose fat, supporting a healthy weight.
  4. Boost for your immune system: Moderate exercise strengthens your immune system, making you less susceptible to illness.
  5. Better fitness: Your endurance and energy levels increase, making daily activities easier.

For your mind

  1. Less stress: Exercise triggers the release of endorphins, the ‘feel-good’ hormones that reduce stress and improve your mood.
  2. Better sleep: Being active helps you fall asleep faster and sleep more deeply.
  3. Improved concentration: Exercise increases blood flow to the brain, enhancing focus and memory.
  4. Confidence boost: Strengthening and improving your body makes you feel proud and more confident.
  5. Lower risk of mental health issues: Regular exercise can help reduce anxiety and depression.
reasons why exercise is healthy: warming up during strong viking

How often should you exercise?

The benefits sound amazing, right? But you do need to put in some effort! How often you exercise depends entirely on your plans and goals (like an obstacle run!) you set for yourself. There are exercise guidelines established by the Health Council of the Netherlands at the request of the Ministry of Health, Welfare, and Sport:

Children (ages 4-18)

  • At least one hour of moderate or intensive activity per day.
  • At least three times a week, muscle and bone-strengthening activities.
  • Avoid prolonged sitting.

Adults (18+)

  • Engage in at least 150 minutes of moderate to vigorous intensity exercise per week, spread over multiple days.
  • Do muscle and bone-strengthening activities at least twice a week.
  • For seniors: add balance exercises for extra stability.
  • Avoid long periods of sitting and stay active regularly!

Is exercising every day healthy?

Staying active every day is great for your body! It helps you stay fit and full of energy. But be careful—not overdoing it is key. Start slow and give your muscles, bones, and tendons time to recover. This keeps you balanced and prevents you from overexerting yourself! Listen to your body: if you’re feeling sore or tired, take a rest day and recharge. This way, you can avoid sore muscles and injuries, and exercising will always remain enjoyable!

Getting started with exercise

Are you excited to start (or do more) exercising but need that extra push? Don’t worry; we’ve got handy tips to help you start today! Tip: Start small! Even a short walk or a few minutes of stretching is a great way to get moving. Take your time and feel proud of every step you take!


Read on for more inspiration and get started today:

Training for an obstacle run

By now, it’s clear that exercising is healthy. But it becomes a lot easier when you have a goal in mind, like an obstacle run! If you want to train for an obstacle run, you’ll need to go a bit beyond the earlier-mentioned guidelines. Luckily, we’ve created a handy obstacle run training plan for each distance—a little gift from us to you!


Will we see you soon at one of our events? Grab your ticket quickly via the button below!

GET YOUR TICKET NOW!