Hello Lykkers! Today, let's dive into an important topic that touches everyone: how to stay active to live better and longer! Movement is key to keeping our hearts, lungs, muscles, and overall health in top shape.

But how much activity do we really need? Let's explore it in a simple, friendly, and organized way together!

Why Moving Matters

Movement as a Pillar of Health

Regular movement plays a crucial role in maintaining good health.

Along with healthy eating and avoiding harmful habits, it is one of the best ways to lower the risk of several major health conditions, including heart conditions, breathing difficulties, metabolic disorders, and some types of serious illnesses.

What Counts as Physical Activity?

Physical activity means any movement that requires energy, not just organized exercise sessions. Walking to work, doing house chores, gardening, and even active playtime all count. It's not just about workouts; it's about staying active throughout the day.

How Much Movement Is Recommended?

General Principles

Two basic ideas guide the advice on movement:

- Doing some activity is always better than doing none.

- Keeping an active routine over time brings the greatest benefits.

Guidelines for Adults (18-64 Years)

Adults should aim for:

- 150–300 minutes per week of moderate activity (like brisk walking), or

- 75–150 minutes per week of more intense activity (like fast cycling).

On top of that, muscle-strengthening exercises, like squats or resistance exercises, should be done at least twice a week on non-consecutive days. It's also important to reduce the time spent sitting whenever possible.

Recommendations for Over-65

Movement remains essential even after 65.

- 150–300 minutes weekly of moderate activities or 75–150 minutes of vigorous ones.

- Include muscle-strengthening exercises two or more times per week.

- Add balance training (like simple balance walks or standing on one foot) at least three times a week to help prevent falls.

Even those managing chronic conditions should stay active, adjusting the intensity and type of activities to personal abilities. Movement is valuable at any age!

Advice for Children and Teenagers (5-17 Years)

Young people should enjoy:

- At least 60 minutes of moderate to intense activity daily, mainly aerobic.

- Three days a week should include activities that also strengthen muscles and bones, like jumping or running.

It is also crucial to limit time spent sitting still, especially in front of screens.

How to Fit More Movement into Daily Life

Sometimes a busy schedule makes exercise seem impossible, but by rethinking daily habits, it becomes manageable. Some ideas include:

- Walking or biking instead of driving.

- Getting off public transport one stop early and walking the rest.

- Choosing stairs over elevators.

- Playing active games with children.

- Engaging in outdoor work like gardening.

These small steps, if practiced consistently, add up and help reach daily movement goals.

Why Just Moving Is Not Enough

Surprisingly, being active for a short time daily but sitting for most of the day can still be risky. Long periods of sitting, such as working at a desk or long drives, can lead to health problems over time, even in active people. Therefore, breaking up sitting time by standing or walking every hour is highly beneficial.

Conclusion: Every Step Counts!

Dear Lykkers, building an active lifestyle is much easier when we stop thinking about it as "extra work" and start seeing it as a natural part of our days. Whether it's a brisk walk, some simple exercises at home, or an outdoor hobby, every little bit makes a difference. Let's find joy in movement and make every day an opportunity to feel stronger, healthier, and happier!