The Hormetic Benefits of Exercise

Regular exercise is a cornerstone of a healthy lifestyle, and its hormetic effects on the body are well-documented. Exercise triggers a cascade of physiological responses, including increased production of endorphins (the body’s natural painkillers), improved cardiovascular function, enhanced muscle strength and flexibility, and better mood regulation. Numerous studies have demonstrated that exercise reduces the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.

Recommendations: Aim for a combination of aerobic, strength training, and flexibility exercises. Start with manageable intensity and duration, gradually increasing as fitness improves.

Personally I like to do 2-3 all over body strength sessions per week, 1-2 higher heart rate cardio (run/ HIIT/ Combat sports) and 1 long, low intensity walk of 90/120 minutes (in nature!) to support a rounded routine. A good 10-12 minutes of stretching and warm ups before everything but the walk supports this too.