"Move less — get sick more often": how physical activity extends life

      Modern people often lack time for sports. But there are simple ways to stay in shape that are suitable for almost everyone and do not require special training. These include regular walking, family outings, and even cleaning. Experts believe that these are some of the easiest and most accessible ways to strengthen health, calm nerves, and lose excess weight. The chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention, Natalia Savitskaya, spoke about the benefits of physical activity.

      What regular exercise provides:

      - reduced risk of hypertension, ischemic heart disease, stroke

      - prevention of obesity

      - strengthening of bone tissue, prevention of osteoporosis

      - production of endorphins ("happiness hormones"), stress relief

      - prevention of type 2 diabetes, certain types of cancer, arthritis

      - strengthening of the immune system

      - improvement of sleep quality

      - increased energy and productivity

      - improvement of memory, attention span, reduction of the risk of dementia and Alzheimer's disease

      How to start moving more:

      - Walking. Start with 10–15 minutes of daily walking, gradually increasing the time to 30–60 minutes.

      - Stairs instead of an elevator. Climbing stairs is a great workout for the legs and heart.

      - Active breaks. Every 1–2 hours of computer work, take a 5–10 minute warm-up.

      - Bicycle or scooter. Use them for short trips.

      - Dancing. A fun and effective way to increase physical activity.

      - Family walks. Spend weekends actively — walk in the park, rollerblade, play active games.

      Doctor's advice:

      - choose what you enjoy — activities should be pleasurable

      - set realistic goals, start with small loads

      - exercise with friends or in a group

      - track progress

      - listen to your body, reduce the load if discomfort occurs

      - alternate different types of activity

      Contraindications: People with diabetes, hypertension, arrhythmia, after a stroke or heart attack, with glaucoma, retinal detachment, chronic kidney and lung diseases should walk with caution. If you have these issues, consult a doctor before starting any activities.

      More news on the event:

      "Less movement means more illness": how physical activity prolongs life

      Modern people often lack time for sports. But there are simple ways to stay in shape that are suitable for almost everyone and do not require special training. 17:18 13.06.2026 Dzerzhinskye Vedomosti - Dzerzhinsk

      Walking, cleaning, and outings: how simple activity protects against strokes and diabetes

      17:00 13.06.2026 ProDzer.Ru - Dzerzhinsk

      The lack of time for sports does not mean that a person cannot maintain physical fitness, as there are accessible methods that require no special training.

      News from neighboring regions on the topic:

      Walking for health: how 30 minutes a day will change your well-being

      Walking is the most natural, accessible, and effective way to keep the body in excellent shape. 15:36 12.06.2026 KamInform - Petropavlovsk-Kamchatsky

      ❤️ The heart loves movement: why active people face ischemic heart disease less often

      Our heart is made for movement. Regular physical activity helps strengthen the heart muscle, improves blood circulation, and reduces the risk of developing ischemic heart disease. 17:23 11.06.2026 Ministry of Health - Kherson