The World Health Organization defines health as "a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." Exercise is one of the primary means of achieving this state of well-being. Studies have shown that exercise helps people live more positive lifestyles and manage stress better. Among other beneficial effects, exercise prompts the release of endorphins, which are anti-stress hormones that naturally relieve pain and improve one's mood, emotions, sleep, and appetite.

Surveys, however, show that only 20-30% of the population exercises a healthy amount, and at least a third suffers from a lack of exercise. Furthermore, the 2002 World Health Report indicates that physical inactivity is one of the main contributors to global chronic disease, which is responsible for approximately 60% of all premature deaths.

For thousands of years, physical activity was naturally integrated into the lives of humans: hunting and manual labor, for example, were necessary for survival. However, modern life often prevents us from fulfilling our natural need for physical activity, and so we must take the initiative to counterbalance this inactivity through exercise.

The most common reason people give for not exercising is a lack of time. However, studies show that to improve well-being and avoid certain chronic diseases, it is not necessary to perform long and strenuous exercises. For most people, 30 minutes of moderately intense physical activity, 4-5 times per week, will reduce the risk of cardiovascular disease, diabetes, hypertension, and weight gain. It will also strengthen the lungs and muscles, and improve flexibility.

Again, you do not need to take up an intense sport that pushes you to your limits; in fact, according to health specialists, it is better to walk at a brisk pace for 20 minutes than to perform vigorous athletic exercise for the same duration. The key is to maintain a moderate but regular physical regimen.

There are many different things we can do for exercise, and everyone has to decide for themselves which activities best suit them. It is important, however, not to choose an activity that is likely to create stress for you. Initially, you might try to find ways to integrate physical activity into your current routine. For example, leave your car at home one day a week or get off the bus or train early and walk the remainder of the way. Use the staircase instead of taking the elevator. Ride a bike instead of using your car.

Such activities are more effective than you might think. Walking for 20 minutes at a normal pace consumes 80 to 140 calories; climbing stairs for the same amount of time burns 100 to 200 calories; gardening and light cycling, 100 to 180 calories. As you become more accustomed to having physical activities in your life, consider setting aside some time in your schedule just for exercise. Recommended exercises include brisk walking, swimming, jogging, cycling, rowing, dancing, cross-country skiing, and playing golf.

Be sure to exercise with caution. If you suffer from a medical condition (e.g. high cholesterol, high blood pressure, chest pain, respiratory difficulties, diabetes, or cardiovascular risk), consult your doctor before undertaking any physical regimen so that you can choose the type of exercise that is most appropriate for you. Also, remember that it is essential to drink a glass of water for every 20 minutes of exercise, and that warming up can considerably reduce the risk of injury.

We must listen to our bodies and learn how to appease them, strengthen them, and make them more flexible. By reconnecting with our bodies, we restore a certain inner balance, both physically and psychologically, helping us to increase our enthusiasm for life.