Movement: find a way you enjoy

Our body is made to move, yet a large part of the day passes on a chair. The good news is that there is no single right way. A walk, yoga, dance, tai chi or gardening all count.

How much is enough
The World Health Organization recommends 150–300 minutes of moderate activity a week for adults, or 75–150 minutes of vigorous activity. That is about half an hour of brisk walking on most days. Strength exercises at least twice a week are also recommended, and for older people balance exercises too. The WHO also advises reducing time spent sitting, without setting an exact limit. Any movement is better than none, so you can start with less.

Movement and mood
A large review from 2023 combines 97 scientific reviews with more than 128,000 participants and finds medium-sized benefits for depressive and anxiety symptoms. A study in the BMJ from 2024 compares different types of movement for depression. Walking, jogging, yoga and strength exercises stand out, but the authors rate the certainty of the results as low or very low.

That is why movement is strong support, but it is not a substitute for treatment. If you have depression or severe anxiety, discuss your plan with a specialist.

Balance and fewer falls
A 2019 Cochrane review shows that exercise reduces the number of falls among older people living at home by about a quarter. Balance and functional exercises have the best evidence. Tai chi also reduces the number of people who fall. For dance and walking the effect on falls remains unclear, which does not cancel their other benefits.

How to choose

• Walking: all you need is comfortable shoes. A good start if you have not moved for a long time.
• Yoga, tai chi, qigong: they combine movement, breathing and attention.
• Dance: for everyone who moves more easily with music and company.
• Strength: with weights, bands or your own body.
• Swimming and cycling: gentler on the joints.

How to make it a habit
Start with 10 minutes and link it to something you already do, for example a walk after lunch. Mark it in your calendar. If you miss a day, just carry on the next one. With chest pain, shortness of breath or a chronic illness, ask a doctor first.

When we move, we feel our body and the moment we are in more easily. And that is a good start for any other practice too.