By Fedhealth
With summer in full swing across South Africa, many people feel inspired to reassess their health habits and become more physically active. However, exercise is often perceived as time-consuming, exhausting, or difficult to maintain. This perception can prevent many individuals from starting—or continuing—a fitness routine. The good news is that adopting a sustainable fitness routine does not require extreme workouts or rigid schedules. Instead, consistent and enjoyable movement is the foundation of long-term health and wellbeing.
Often described as a “magic pill” for health, regular physical activity improves physical fitness, mental wellbeing, and overall quality of life. According to the American College of Sports Medicine, the benefits of regular exercise make it one of the most effective lifestyle strategies for preventing chronic disease and supporting healthy ageing.
Why Exercise Is Essential for Overall Health
Regular physical activity significantly reduces the risk of cardiovascular disease, type 2 diabetes, obesity, and certain cancers, including breast and colon cancer. Physically active individuals experience lower rates of premature mortality and improved metabolic health compared to those who are sedentary. In fact, theWorld Health Organization reports that four to five million deaths per year could be averted if the global population adopted consistent exercise habits for beginners and adults alike. These findings highlight why exercise is a cornerstone of a healthy lifestyle, alongside balanced nutrition and preventative healthcare.
Exercise also supports mental and emotional wellbeing. Research by the Better Health Channelshows that regular movement can reduce symptoms of anxiety and depression, improve mood, enhance cognitive function, and promote better sleep.
How Much Exercise Do You Really Need?
One of the most common misconceptions about exercise is that it must be intense or time-consuming to be effective. In reality, health authorities recommend at least 150 minutes of moderate-intensity physical activity per week, which can be achieved through 20 to 30 minutes of movement on most days.
Even shorter periods of activity provide meaningful benefits. Everyday movement such as walking, stretching, standing, or doing household chores contributes to overall energy expenditure through non-exercise activity thermogenesis (NEAT). Research from theMayo Clinicshows that increasing daily movement supports metabolic health and helps maintain a healthy weight over time.
Why Do Many Exercise Routines Fail?
Despite strong motivation at the start, many people abandon new exercise routines within the first year. Common reasons include unrealistic goals, lack of enjoyment, time constraints, and injury. Exercise programmes that are too intense or restrictive are often unsustainable in the long term. When exercise feels like a punishment rather than a positive lifestyle choice, adherence becomes difficult. Long-term success is far more likely when fitness routines are flexible, realistic, and aligned with personal preferences rather than rigid expectations.
Choose Physical Activities You Enjoy
Enjoyment plays a crucial role in sustaining physical activity. There is no single “best” exercise, as preferences vary widely and often change over time. Some individuals thrive in high-energy group classes, while others prefer walking, swimming, yoga, or at-home workouts.
Exploring different forms of movement allows individuals to discover what feels both enjoyable and achievable. Local fitness studios, community programmes, and online platforms offer a wide range of options, making it easier than ever to find activities that suit individual needs. Enjoyable exercise is far more likely to become a long-term habit rather than a short-lived resolution.
The Importance of Variety and Balance
A balanced fitness routine supports overall health and reduces the risk of injury. Ideally, exercise should include a combination of cardiovascular activity, strength training, flexibility, and balance work. This approach improves heart health, preserves muscle mass, strengthens bones, and supports mobility.
Introducing variety into workouts also prevents boredom and overuse injuries. Small changes—such as alternating walking routes, adding light resistance, or incorporating stretching—can make a routine more engaging. Balance and flexibility exercises become increasingly important with age and contribute to healthy ageing.
7 Practical Tips On How to Stay Active With Realistic, Sustainable Fitness Habits That Fit Your Lifestyle:
- Start Small and Build Gradually
Begin with manageable sessions and increase intensity or duration over time to avoid injury and burnout. - Choose Activities You Enjoy
Enjoyment improves consistency and makes exercise easier to maintain. - Mix Up Your Routine
Variety keeps workouts interesting and helps engage different muscle groups. - Plan Your Workouts
Scheduling exercise and setting realistic goals improves commitment and follow-through. - Track Your Progress
Fitness journals or digital apps can reinforce positive habits and motivation. - Be Accountable
Exercising with a friend or joining a group increases adherence and enjoyment. - Listen to Your Body
Starting too intensely can lead to fatigue, excessive soreness, or injury, which may discourage continued participation. Adequate rest and recovery are essential for sustainable fitness.
Bottom Line
Exercise should feel challenging yet achievable, leaving you energised rather than depleted. Living a healthy life does not require extreme fitness programmes or elite-level training. Consistency is far more important than intensity. Regular, moderate movement improves physical health, mental resilience, and emotional balance.
When exercise is approached as an act of self-care rather than obligation, it becomes easier to maintain and more rewarding—making it one of the most powerful fitness tips for a healthy lifestyle.
Frequently Asked Questions
Is walking enough exercise?
Yes. Brisk walking improves cardiovascular health, supports weight management, and contributes significantly to overall fitness when performed regularly.
How often should beginners exercise?
Beginners should aim for at least 150 minutes of moderate activity per week, starting slowly and increasing gradually as fitness improves.
What is the best exercise for overall health?
The best exercise is one that combines cardiovascular activity, strength training, and flexibility—and that you enjoy enough to maintain consistently.
Can short workouts still be effective?
Yes. Short bouts of movement accumulated throughout the day provide measurable health benefits and improve overall activity levels.
References
- American College of Sports Medicine. (2024). Physical activity as a pillar of healthy longevity. https://acsm.org/technogym-webinar-fitness-aging/
- Better Health Channel. (2021). Exercise and mental health. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
- Cleveland Clinic. (2024). Understanding non-exercise activity thermogenesis (NEAT). https://health.clevelandclinic.org/non-exercise-activity-thermogenesis-neat-exercise
- Fedhealth. (2017). Rocking your seventies. https://www.fedhealth.co.za/articles/rocking-your-seventies/
- Fedhealth. (n.d.). Screening benefits. https://www.fedhealth.co.za/benefits/screening-benefits/
- Kim, H. J., et al. (2024). Nutrition and exercise: Cornerstones of health with emphasis on obesity and type 2 diabetes management. Obesity Reviews. https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13762
- Mayo Clinic. (2023). Exercise: 7 benefits of regular physical activity. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- National Health Service. (2024). Benefits of exercise. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- Robinson, L., et al. (2025). How to start exercising and stick to it. HelpGuide. https://www.helpguide.org/wellness/fitness/how-to-start-exercising-and-stick-to-it
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. https://iris.who.int/server/api/core/bitstreams/f3885485-e7eb-4504-8026-edd9bb53a6ee/content
