In 2020, as the world was plunged into a state of emergency by the Corona pandemic, the question “What is good for our health?” suddenly took on a new and sharper relevance.
It quickly became clear: our own lifestyle plays a key role when it comes to staying healthy through challenging times. Back then, a list of factors was drawn up (German article) that help strengthen the immune system and keep our natural defenses on alert — including obvious essentials like getting enough sleep, eating well, maintaining social harmony and, perhaps most underrated of all: regular movement.
One aspect that is often undervalued in everyday life, even though it’s probably the most affordable, simplest, and most effective health booster out there. It’s high time to give this subject the attention it deserves.
Movement is more than just exercise. Movement means: getting the body in motion, activating muscles, challenging the circulatory system, deepening the breath — ideally in a regular and varied way. This could be a brisk walk through the park, cycling to the grocery store, doing yoga in the living room, working in the garden, or a short stretching session at your desk.
The real kicker? Our bodies are made for movement. Evolution didn’t design us for a sedentary lifestyle. But especially in recent decades — and certainly since the rise of digital technology — everyday life for millions of people has become more physically inactive than is good for us.
And the consequences are significant: The World Health Organization (WHO) now counts physical inactivity among the top risk factors for chronic illnesses such as cardiovascular disease, type 2 diabetes, high blood pressure, depression, and certain types of cancer.
But there’s also good news: Even moderate movement can have a noticeably positive effect on your health — and the benefits often show up faster than you might expect.
Movement is a biological all-rounder, providing benefits on multiple levels at once:
Immune System
Just 30 minutes of movement per day activates immune cells. They don’t just multiply, they become more active. Movement strengthens the body’s early warning system against bacteria, viruses, and rogue cells.
Cardiovascular System
The heart muscle becomes stronger, blood pressure stabilizes, circulation improves — all significantly lowering the risk of heart attack, stroke, or thrombosis.
Muscles and Joints
Muscles are not only responsible for strength but also act as metabolic and protective organs. Regular training improves daily resilience, helps prevent back and joint pain, and enhances posture.
Mental Health
Exercise has scientifically proven antidepressant effects. It lifts your mood, reduces stress hormones like cortisol, and triggers the release of endorphins — the body’s natural "happiness chemicals" that help cultivate calmness and joy.
Periods of lockdown, quarantine, or working from home have clearly shown how deeply our well-being is linked to physical activity. Those who spend the whole day indoors, shuttling between couch, kitchen table, and bed, are doing their body (and mind) no favors.
Staying physically active — even just by going for regular walks in the fresh air — is one of the most powerful ways to support your health. The combination of movement, daylight, and oxygen is a triple win for the immune system. A daily 30-minute walk can strengthen immune defenses, boost vitamin D levels, and help reduce stress.
The WHO recommends for adults:
at least 150 minutes of moderate physical activity per week,
or
75 minutes of vigorous activity per week,
plus
two sessions of muscle-strengthening activities.
Does that sound like a lot? The keyword here is “at least” — in reality, the human body is designed for much more, as anyone observing a child will quickly realize.
In fact, the guidelines boil down to just 20 to 30 minutes a day — a small commitment that can have a huge impact on health. And it doesn’t have to mean grueling workouts at the gym. Walking, dancing, cycling, or gardening all count.
The most important rule: Any movement is better than no movement.
One detail that often gets overlooked: Physical activity not only boosts fitness but also strengthens social ties. People who stay active often do so in the company of others — whether it’s hiking with friends, joining a sports club, or going on bike tours as a group.
Movement, in this way, links two powerful health factors: social harmony and physical activity.
One especially fascinating aspect is the relationship between movement and stress. It’s no secret that stress is a major risk factor for poor health — and physical activity is one of the most effective ways to counter it.
Regular movement helps reduce levels of the stress hormone cortisol and activates the parasympathetic nervous system — the part of the nervous system responsible for relaxation. This applies both in the short term (you’ll feel calmer right after a walk) and in the long term (consistent exercise lowers your baseline stress level significantly).
Especially in times of uncertainty — whether due to a pandemic, financial worries, geopolitical tensions, or family pressures — movement is a simple yet powerful self-care strategy.
The real challenge isn’t knowing that movement is good for you — it’s creating the habit of moving regularly in your daily life.
Here are a few simple tips:
Integrate movement into daily routines:
Choose stairs over elevators, a bike over the car, walk to the supermarket. Small choices add up.
Schedule it like an appointment:
Treat your exercise time as non-negotiable, like a doctor’s visit or business meeting.
Move together:
Arrange active meetups with friends, family, or coworkers to stay motivated.
Find the right balance:
Don’t overdo it! Beginners especially benefit from starting small but being consistent.
Looking back at the global discussions about COVID, masks, vaccines, and lockdowns, one thing becomes clear: many factors lie beyond our personal control. But one doesn’t — the way we take care of our bodies.
Movement is a crucial component for strengthening the immune system, stabilizing mental health, reducing stress, and maintaining long-term well-being. Especially in times of crisis, physical activity remains one of the simplest, most effective, and most accessible health strategies.
And the best news: It’s never too late to start. The body responds positively to more movement at any age — and noticeable improvements can occur within just a few days, creating lasting gains in quality of life.
So: Lace up your shoes, head outside for a walk — or roll out your yoga mat at home. Your body will thank you, and your immune system will too.
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