The multiple benefits of an active lifestyle:
health, mental strength and more

An active lifestyle with sufficient sport and exercise has numerous positive effects.

These basically include

• Health benefits
  ‍Regular physical activity can reduce the risk of cardiovascular disease, diabetes, obesity, certain cancers and other chronic diseases. Exercise helps to reduce weight, improve bone health and strengthen the immune system. The risk of age-related diseases such as dementia and Alzheimer's also decreases with regular exercise.‍
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• Mental health
  ‍Exercise releases endorphins, which can act as a natural mood booster. Exercise can relieve stress, reduce symptoms of depression and anxiety and increase general wellbeing
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• Cognition
  ‍Exercise can improve cognitive function, including memory, attention and concentration. It can also promote learning and increase mental clarity
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• Social interaction
  ‍Sport provides an opportunity to connect with other people and build social bonds. Team sports promote cooperation, team spirit and social skills, while individual sports can increase independence and self-confidence.‍
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In addition to these general benefits, scientific studies have also identified positive effects of exercise on coping with cancer.

Actively tackling cancer

An active lifestyle with regular exercise also reduces the risk of developing certain types of cancer, including breast, bowel and esophageal cancer [1]. This effect was also shown in the risk of recurrence of cancer after cancer [1]. Although the exact biological mechanisms of exercise on cancer cells have not yet been clarified, it is assumed that the increased blood flow in the body and the stimulation of the immune system during exercise make it more difficult for cancer cells to grow and survive.

Cancer cells also need the sugar glucose to grow, which is consumed more during exercise and is then less available to the cancer cells. Exercise also lowers the level of sex and growth hormones, which can increase cancer cell growth. In women with hormone-related breast cancer, for example, exercise lowers oestrogen levels and has a similar effect to anti-hormonal drug therapy.

Exercise can also reduce the side effects of cancer and therapy during cancer treatment [2]. If cancer or cancer therapy is accompanied by fatigue, so-called tumor-related fatigue, exercise can also provide relief. Studies have shown that regular exercise can reduce tumor-related fatigue by up to 35% and improve quality of life [3].

The right balance

Exercise does not have to mean completely exhausting yourself in order to achieve positive effects on your health. It is more important to be permanently active, to integrate active routines into everyday life and to have fun doing it. Which sport is the right one is an individual decision, as sport and exercise should also be fun and enjoyable.

German Cancer Aid recommends 180 minutes of exercise a week: whether one hour on three days a week or 15-30 minutes on five to six days is up to the individual [2].The metabolic equivalent task (MET) is also used as a measure to compare the energy consumption of different activities. The metabolic equivalent represents a guideline value for the energy requirements of activities:

• 10-12 MET: Fast jogging, HIIT
• 8 MET: Swimming
• 7 MET: Playing soccer, skiing or slow jogging
• 5 MET: Gardening
• 4 MET: Cycling, walking,
• 3 MET: walking, domestic activities such as shopping, dusting

More strenuous activities therefore score more points than less strenuous activities.  A target value of 18-25 MET per week is recommended. 1 MET corresponds to the energy consumption of one kilocalorie per kilogram of body weight per hour. Here are a few examples:

• A person weighing 75 kg goes swimming for one hour. The energy consumption is approximately 75 kg x 8 MET = 600 kcal. To reach the weekly target value, the person would have to go swimming three times.
• A person weighing 80 kg works in the garden for 2 hours. The energy consumption is 80kg x (2h x 5MET) = 800 kcal. To reach the weekly target, the person would have to work two to three more hours in the garden.

The metabolic equivalent provides an orientation for energy consumption during various activities. However, as a guideline or target value, it can help you to become more active in your everyday life.