💪 Moderate Exercise

Movement is life. The "Moderate Exercise" daily habit encourages you to exercise regularly, keeping your mind sharp, your body strong, and your sleep sound. Exercise is also a secret weapon for boosting mood, helping you better manage stress and anxiety.

Why Is Movement So Vital?

Exercise plays a crucial role in maintaining both physical and mental health:

Cardiovascular Health: Regular physical activity is an effective way to maintain cardiovascular health. It strengthens the heart's ability to pump blood, lowers blood pressure, and improves cholesterol levels. Studies have shown that regular exercise can significantly reduce the risk of heart disease and stroke.
Muscle and Bone Strengthening: Exercise not only increases muscle strength but also enhances bone density, helping to prevent osteoporosis. Research indicates that a combination of weight training and aerobic exercise is essential for maintaining muscle and bone health.
Weight Management: Exercise is an effective tool for controlling weight. By increasing energy expenditure, it helps the body burn excess calories and prevents weight gain. Research suggests that combining diet control with exercise is the best way to maintain a healthy weight.
Mental Health: Exercise has a positive impact on mental health, reducing stress, anxiety, and depression symptoms. Studies show that exercise stimulates the brain to release endorphins, which are chemicals that elevate mood, often referred to as "happiness hormones."
Immune System Boost: Regular physical activity can strengthen the immune system, enhancing the body’s ability to fight off illnesses. Research has found that moderate exercise increases the number and activity of immune cells, reducing the risk of getting sick.
Improved Sleep Quality: Exercise helps improve sleep quality. Studies indicate that regular physical activity can lead to faster sleep onset, deeper sleep, and overall better sleep quality.
Cognitive Function Enhancement: Exercise has positive effects on brain health and cognitive function. Research shows that exercise promotes the growth of new neurons, enhances brain plasticity, and supports memory, attention, and problem-solving abilities.
Extended Lifespan: Long-term exercise can extend lifespan. Studies have shown that exercise reduces the risk of chronic diseases and lowers all-cause mortality, helping people enjoy a healthier, longer life.

Related Literature:

Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 174(6), 801–809.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be Smart, Exercise Your Heart: Exercise Effects on Brain and Cognition. Nature Reviews Neuroscience, 9, 58-65.
Youngstedt, S. D., O'Connor, P. J., & Dishman, R. K. (1997). The effects of acute exercise on sleep: a quantitative synthesis. Sleep, 20(3), 203–214.

What Is the Right Amount of Exercise?

According to the World Health Organization, the recommended amount of exercise for healthy adults is at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of both. This level of activity helps improve cardiovascular fitness, reduce the risk of chronic diseases, and promote mental health. Examples of moderate-intensity activities include brisk walking, leisurely cycling, or water aerobics, while vigorous activities include running, fast swimming, or intense dancing.

For children and adolescents, the recommendation is at least one hour of moderate to vigorous physical activity daily to support healthy growth and development. Older adults should focus on balance and flexibility training to reduce the risk of falls. Pregnant women should stay active but avoid intense exercise, adjusting the type and intensity of exercise according to their condition.

Related Literature:

World Health Organization. (2010). Global recommendations on physical activity for health.

How to Maintain an Exercise Habit with Minimal Effort?

While setting aside dedicated time for exercise and maintaining an exercise habit is ideal, it’s not always easy. The good news is that staying active may not be as hard as it seems, and there are many strategies and tips to help you maintain an exercise habit with minimal (time, willpower) investment and still reap the benefits.

Make the Most of Daily Activities: Incorporating physical activity into your daily routine is a simple and effective way to increase your activity level, often without needing to set aside extra time. For example, if your destination is not too far, opt to take the stairs instead of the elevator, or walk or bike instead of driving to nearby stores.
Choose Activities You Enjoy: Selecting activities you enjoy can increase the likelihood of sticking to an exercise routine. When you enjoy the exercise, you’re more likely to maintain a positive attitude and continue participating. For example, if you enjoy dancing, consider taking dance classes.
Participate in Group Activities: Group activities not only provide social support but also make exercise more fun and motivating. For instance, joining a running club or participating in community sports groups allows you to enjoy exercise with others.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. For example, try alternating 30 seconds of full-speed sprints with 30 seconds of slow jogging for 10 minutes. Research shows that HIIT can improve cardiovascular endurance and metabolic rate in a short amount of time.
Walking: Walking is a low-intensity, easy-to-maintain form of exercise suitable for people of all ages and fitness levels. Setting aside time each day for a walk, such as after lunch or before dinner, is a simple and effective way to increase your daily activity level.

Related Literature:

Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201.

How to Use Moodji to Achieve Your Exercise Goals?

By aiming to complete the "Moderate Exercise" daily habit 3-5 days a week, along with "Go for a Walk" each day, you can easily reach the weekly exercise amount recommended by the World Health Organization. This will bring you numerous health benefits, including improved cardiovascular function, reduced risk of chronic diseases, better sleep quality, and enhanced mental health.

A simpler approach is to focus on maintaining a streak of daily habits. Completing "Moderate Exercise" 3-5 times per week will greatly increase your chances of achieving a long-term streak. From a health perspective, you might not need to start with a complicated exercise plan. Maintaining a streak is a great way to begin building your exercise habit.