Why Frequency Matters

The body responds better to steady, moderate activity than to occasional bursts of effort. Thirty minutes of brisk walking five times a week can lower heart disease risk by up to 30%. Even short daily sessions—climbing stairs, stretching, or cycling to work—improve metabolism and mobility.

Exercise and Mental Health

Movement releases endorphins and regulates stress hormones like cortisol. Studies show that consistent physical activity reduces symptoms of anxiety and depression as effectively as some medications. The key is sustainability—choosing activities you enjoy makes them easier to maintain.

Recovery and Balance

Rest days are essential. Overtraining increases injury risk and exhaustion. Mix strength training, cardio, and flexibility exercises to engage different muscle groups and prevent fatigue.

Everyday Integration

Think movement, not workouts. Stand during calls, take walking breaks, or stretch between tasks. The modern lifestyle is sedentary; combating it requires intention, not perfection.