By Mostafa Elyasian
Sport is one of the most important factors in maintaining and improving health. Its effects have been investigated in numerous scientific studies. According to a 2021 study by the World Health Organization (WHO), regular physical activity can prevent cardiovascular disease, type 2 diabetes and certain types of cancer. Studies by Harvard University in the USA have also shown that daily exercise such as brisk walking or cycling strengthens the immune system and reduces stress.
Further research by scientists at Stanford University has confirmed that just 30 minutes of moderate exercise a day can reduce the risk of heart disease and increase life expectancy. This shows that exercise as a daily habit has many positive effects on the body and mind.
For people who feel they don’t have enough time or motivation to exercise, here are five simple ways to incorporate sport and exercise into your daily routine:
- Take the stairs instead of the elevator on the way up. This burns more calories every day and strengthens your muscles.
- Walk or use public transport instead of driving. Just a few minutes of walking a day can improve your heart health.
- Do a few minutes of stretching exercises or light gymnastics every morning. Simple exercises such as jumping rope or a short walk not only burn calories, but also boost your mood.
- Use work breaks: Getting up from your chair for a few minutes every hour, doing stretching exercises or going for a short walk improves circulation and prevents physical and mental fatigue.
- Exercise in a group is more fun: taking part in group sports or training in a fitness club can increase motivation to exercise more. It also promotes social contact and makes exercise more fun.
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