Regular physical activity brings a wide range of benefits that can exert a profound influence on our physical and mental health.

Firstly, our bodies become more nimble. When we don’t engage in physical activity on a regular basis, our bodies often feel tense. During the initial workout, minor muscle tears may occur, causing soreness. Nevertheless, as the frequency of physical activity increases, the subsequent soreness lessens, and our body’s flexibility enhances.

Secondly, muscle mass is augmented. When we exercise, muscle fibers undergo minor tears. Subsequently, the body repairs and rebuilds them, resulting in stronger connective tissues and larger muscle fibers, which is known as muscle hypertrophy. This process leads to an increase in muscle weight.

Thirdly, physical activity has a positive impact on our mood and reduces the risk of diseases. When we undertake physical activity, the brain releases serotonin, a neurotransmitter associated with a sense of well-being. This helps prevent mental health disorders and lowers the risk of depression. At the same time, physical activity alters hormonal functions favourably, generating endorphins, dopamine (the “happy hormones”), and irisin (which speeds up metabolism).

Fourthly, sleep quality is improved. Researchers from the UCLA School of Medicine have discovered that physical activity can extend sleep duration and enhance sleep quality.

Finally, physical activity is beneficial for blood pressure. Aerobic exercise promotes the formation of blood vessels, and strength training widens these vessels, both of which contribute to lowering blood pressure.

However, daily physical activity poses a challenge for both endurance and the body. It is crucial to select an exercise routine that suits oneself. Those with an exercise background might not feel exhausted even after running ten kilometers a day, but for beginners, such an amount can be overwhelming. For those without an exercise foundation, it is advisable to exercise 3 – 5 days a week. Rest is also an indispensable part of training, as sufficient rest can enhance exercise efficiency. In conclusion, while daily physical activity has numerous advantages, it should be tailored to individual capabilities and needs.