The Secret to a Long and Healthy Life: Keep Moving!

MEDICENTER TV / ISTANBUL

Regular exercise is not only vital for physical fitness but also for mental well-being, making it one of the most powerful tools for a longer, healthier life. Despite busy schedules and modern lifestyle habits that often limit movement, even small steps toward regular activity can transform overall health. Dr. Aslı Azakoğlu Karaca, Family Medicine Specialist at Acıbadem Life, explains the best times to exercise, what to consider when choosing the right activity, and how to maintain motivation.

Regular Exercise Boosts Both Body and Mind

Chronic diseases such as heart disease, high cholesterol, diabetes, and obesity are among the leading causes of reduced life expectancy and quality of life. Dr. Karaca notes that these risks can be significantly lowered with consistent exercise:

“Engaging in at least 150 minutes of aerobic activity—such as walking, running, or cycling—per week strengthens the cardiovascular system and aids in weight control by boosting metabolism. Adding resistance training improves muscle and bone strength, lowering the risk of osteoporosis in older age. Meanwhile, practices like yoga and Pilates support spinal health and flexibility.”

Exercise: The Brain’s Natural Booster

Exercise goes beyond strengthening the body—it rejuvenates the mind. According to Dr. Karaca:

“Physical activity stimulates the release of endorphins, which reduce stress and promote relaxation. Regular exercise enhances neuroplasticity, the brain’s ability to form new neural connections, particularly in the hippocampus, which is critical for memory and learning. It also increases serotonin, dopamine, and norepinephrine levels, improving focus, memory, and mental clarity. In the long term, regular workouts help reduce the risk of Alzheimer’s and dementia. For better sleep quality, avoid intense exercise before bedtime, but opt for light stretching or Pilates in the evenings.”

Practical Tips to Make Exercise Part of Daily Life

Even in a hectic work environment, exercise can become an achievable routine. Dr. Karaca suggests:

• Start small: Begin with 10-minute walks daily and gradually increase duration and intensity.

• Schedule workouts: Treat exercise like an appointment; block out time just as you would for meals or meetings.

  
  

• Stay motivated: Invest in comfortable clothing and proper equipment to make activity more enjoyable.

• Track your progress: Write down your goals and celebrate each milestone.

• Reward yourself: Small incentives, such as attending a concert or enjoying a leisure activity, help maintain consistency.

What Do Global Health Guidelines Say?

Both the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) recommend at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week for healthy adults. Additionally, muscle-strengthening activities should be performed at least twice weekly to support musculoskeletal health.

Which Sport Works Which Muscles?

• Walking/Running: Leg and hip muscles – reduces heart disease, obesity, diabetes risks.

• Swimming: Shoulders, back, arms, core – supports joint health and cardiovascular fitness.

• Cycling: Thighs, calves, hips – helps control cholesterol, diabetes, and vascular health.

• Pilates: Core, back, pelvic floor – improves posture, reduces back pain, relieves stress.

• Yoga: Full body with focus on flexibility – alleviates anxiety, stress, and musculoskeletal issues.

• Rowing: Back, shoulders, core – combats obesity and heart conditions.

• Strength Training: Full body depending on routine – reduces osteoporosis and insulin resistance.

• Dancing: Legs, hips, core – enhances coordination, reduces depression and obesity.

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