Baku, August 11 – Healthy living starts with small, consistent steps you take each day, says to Media.Az Valit Novruzov, an orthopedic trauma specialist at the Scientific Research Institute of Traumatology and Orthopedics under the Ministry of Health.
The Importance of Physical Activity
According to Novruzov, staying active is one of the key foundations of good health. Regular movement keeps the body in tone, boosts energy, improves mood, strengthens the heart, and supports long-term well-being. Without it, metabolism slows, weight gain occurs, and joint problems can develop. Exercise also benefits mental health by reducing stress, releasing endorphins, and improving sleep quality.
Walking or Running?
Both are beneficial, but the choice depends on your condition. Walking is the most accessible and safest form of exercise, especially for people with joint issues or excess weight. It improves circulation with minimal risk of injury. Running burns more calories and builds endurance but requires proper footwear and technique to avoid joint strain.
Preventing Disease Through Exercise
Consistent physical activity reduces the risk of heart disease, high blood pressure, strokes, obesity-related diabetes, and muscle or bone weakening with age. Active people also experience lower rates of depression and anxiety.
For Children
Outdoor activities like running, cycling, swimming, and team games help children channel their energy, build coordination, and strengthen social skills. Parents should encourage daily movement to instill lifelong healthy habits.
For Seniors
Low-impact exercises such as walking, swimming, water aerobics, gentle stretching, and yoga keep joints healthy and muscles strong without excessive strain.
Nutrition and Sports
Novruzov warns athletes and active individuals to avoid sugary sodas, fried foods, and highly processed snacks that slow recovery and cause fatigue. Fresh fruits, vegetables, protein-rich foods, and water should form the core of the diet.
Best Time to Exercise
Morning workouts jump-start metabolism and energy, while evening sessions help release stress and improve sleep—though exercising right before bed may disrupt rest for some.
For Those Who Don’t Usually Exercise
Even without a sports routine, daily activity can be maintained through small habits—taking the stairs, walking short distances instead of driving, stretching during breaks, doing household chores, or dancing to music.
Novruzov emphasizes that a healthy lifestyle isn’t about intense workouts—it’s about moving daily. “Health is built step by step,” he says.
