{"id":8220,"date":"2026-10-14T10:39:00","date_gmt":"2026-10-14T10:39:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=8220"},"modified":"2026-10-14T11:06:17","modified_gmt":"2026-10-14T11:06:17","slug":"being-active-is-good-for-you-why-how-much-and-what-kind","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/being-active-is-good-for-you-why-how-much-and-what-kind\/","title":{"rendered":"Being active is good for you: why it matters, how much is enough and which kinds of activity studies link to a longer life"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. Measured on the\n   live site 2026-08-28 rather than chosen: bioprofile.com's own coloured blocks\n   come in two families, full-bleed strips (w=1440 edge to edge, radius 0, 40px\n   side padding) and inset panels (the lime block w=677 and the sand block w=576,\n   both radius 16px). Ours cannot be the first: the theme's content wrapper is\n   1140px, so a coloured section here stops 150px short of the screen on both\n   sides and reads as an inset panel with square corners, which is the thing the\n   operator saw. So it takes the panel treatment. The radius is this template's\n   own --bp-radius-card (20px, shared with the scan pages) rather than the site's\n   16px, so the page carries ONE panel radius instead of a third value.\n   The small vertical margin is what lets the corners read where two coloured\n   panels stack (the CTA, the FAQ wash and the sources beige run consecutively). *\/\n.bp-blog .bp-blog-sec--beige, .bp-blog .bp-blog-sec--wash, .bp-blog .bp-blog-cta {\n  border-radius: var(--bp-radius-card); margin-block: var(--bp-s-3); }\n.bp-blog-sec--foot { padding-block: var(--bp-s-5) var(--bp-s-7); border-top: 1px solid var(--bp-sand); }\n.bp-blog .bp-blog-rule { height: 6px; border: 0; margin-block: 0; max-width: none;\n  background: linear-gradient(90deg, #005859 0%, #006B62 38%, #228A62 66%, #B7CB33 100%); }\n\n\/* --- core blocks by element ------------------------------------------------- *\/\n.bp-blog p { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body); margin-block: 0 var(--bp-s-5); }\n.bp-blog h1 { font-size: var(--bp-fs-h1); font-weight: 700; line-height: 1.22; letter-spacing: -0.01em;\n  margin-block: 0 var(--bp-s-4); color: var(--bp-ink); max-width: var(--bp-measure); }\n.bp-blog h2 { font-size: var(--bp-fs-h2); font-weight: 700; line-height: 1.3; letter-spacing: -0.01em;\n  color: var(--bp-ink); margin-block: var(--bp-s-4) var(--bp-s-4); padding-block-start: var(--bp-s-4);\n  position: relative; max-width: var(--bp-prose); }\n.bp-blog h2::before { content: \"\"; position: absolute; top: 0; left: 0; width: 56px; height: 4px;\n  border-radius: 2px; background: var(--bp-lime); }\n.bp-blog h3 { font-size: var(--bp-fs-h3); font-weight: 700; line-height: 1.35; color: var(--bp-teal);\n  margin-block: var(--bp-s-2) var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog ul, .bp-blog ol { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  margin-block: 0 var(--bp-s-5); padding-left: var(--bp-s-5); }\n.bp-blog li { margin-block-end: var(--bp-s-2); }\n.bp-blog a { color: var(--bp-teal); text-decoration: underline; text-underline-offset: 2px; }\n.bp-blog a:hover { color: var(--bp-green); }\n.bp-blog strong { font-weight: 600; }\n.bp-blog .wp-block-quote { border-left: 4px solid var(--bp-lime); margin: 0 0 var(--bp-s-5);\n  padding: var(--bp-s-2) 0 var(--bp-s-2) var(--bp-s-5); font-style: normal; }\n.bp-blog .wp-block-quote p { margin-block: 0 var(--bp-s-2); }\n.bp-blog .wp-block-quote cite { font-size: var(--bp-fs-small); color: var(--bp-foot); font-style: normal; }\n.bp-blog .wp-block-table { margin: 0 0 var(--bp-s-5); overflow-x: auto; }\n.bp-blog .wp-block-table table { border-collapse: collapse; width: 100%; font-size: var(--bp-fs-small); }\n.bp-blog .wp-block-table th, .bp-blog .wp-block-table td { border: 1px solid var(--bp-sand);\n  padding: var(--bp-s-2) var(--bp-s-3); text-align: left; vertical-align: top; }\n.bp-blog .wp-block-table th { background: var(--bp-beige); font-weight: 600; }\n.bp-blog .wp-block-image { margin: 0 0 var(--bp-s-5); }\n.bp-blog .wp-block-image img { display: block; width: 100%; height: auto;\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-image figcaption { font-size: var(--bp-fs-foot); line-height: 1.6; color: var(--bp-foot);\n  text-align: left; margin-block: var(--bp-s-2) 0; }\n.bp-blog .wp-block-separator { border: 0; border-top: 1px solid var(--bp-sand); margin-block: var(--bp-s-6); }\n\n\/* --- buttons: two classes so core's own rule cannot win ------------------------ *\/\n.bp-blog .wp-block-buttons { display: flex; justify-content: flex-start; margin-block: 0 var(--bp-s-3); }\n.bp-blog .wp-block-button__link { display: inline-flex; align-items: center; justify-content: center;\n  min-height: 52px; background: var(--bp-teal); color: var(--bp-white); font-size: var(--bp-fs-btn);\n  font-weight: 700; line-height: 1.2; border-radius: var(--bp-radius-btn); padding: 15px 40px;\n  text-decoration: none; transition: background 250ms ease; box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-button__link:hover { background: var(--bp-green); color: var(--bp-white); }\n\n\/* --- the head: category, title, the meta line, the picture ------------------- *\/\n.bp-blog .bp-blog-eyebrow { font-size: 15px; font-weight: 600; letter-spacing: 0.08em;\n  text-transform: uppercase; margin-block: 0 var(--bp-s-3); }\n.bp-blog .bp-blog-eyebrow a { color: var(--bp-green-aa); text-decoration: none; }\n.bp-blog .bp-blog-eyebrow a:hover { text-decoration: underline; }\n.bp-blog .bp-blog-meta { font-size: var(--bp-fs-small); line-height: 1.6; color: var(--bp-foot);\n  margin-block: 0 var(--bp-s-5); max-width: var(--bp-measure); }\n.bp-blog .bp-blog-meta a { color: var(--bp-foot); }\n\/* A text link is a thumb target of at least 44px (T332b). 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}\n  .bp-blog .bp-blog-author { grid-template-columns: 1fr; grid-template-areas: \"photo\" \"id\" \"bio\" \"meta\"; }\n  .bp-blog .bp-blog-takeaways { padding: var(--bp-s-4) var(--bp-s-4) var(--bp-s-4) var(--bp-s-5); }\n}\n@media (prefers-reduced-motion: reduce) { .bp-blog * { transition-duration: 0ms; } }\n\nbody.single-post .entry-title {\n  font-family: 'Poppins','Segoe UI',Arial,sans-serif; font-size: 40px; font-weight: 700;\n  line-height: 1.22; letter-spacing: -0.01em; color: #212527; text-align: left; max-width: none;\n  padding-inline: max(40px, calc((100% - 875px) \/ 2)); margin-block: 44px 0;\n}\n@media (max-width: 767px) {\n  body.single-post .entry-title { font-size: 29px; padding-inline: 20px; margin-block: 24px 0; }\n}\n<\/style>\n\n\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"@id\": \"https:\/\/bioprofile.com\/bewegen-is-gezond-waarom-hoeveel-en-welke-soort\/#bp-article\",\n      \"mainEntityOfPage\": {\n        \"@type\": \"WebPage\",\n        \"@id\": \"https:\/\/bioprofile.com\/bewegen-is-gezond-waarom-hoeveel-en-welke-soort\/\"\n      },\n      \"url\": \"https:\/\/bioprofile.com\/bewegen-is-gezond-waarom-hoeveel-en-welke-soort\/\",\n      \"headline\": \"Bewegen is gezond: waarom het ertoe doet, hoeveel genoeg is en welke beweging in studies samenhangt met een la\",\n      \"description\": \"Bewegen is gezond: waarom, hoeveel per dag genoeg is, welke beweging samenhangt met een langer leven en wanneer je bij het sporten naar de dokter gaat.\",\n      \"inLanguage\": \"nl-NL\",\n      \"author\": {\n        \"@type\": \"Person\",\n        \"name\": \"Jesse van der Velde\",\n        \"jobTitle\": \"Oprichter van BioProfile\",\n        \"url\": \"https:\/\/nl.linkedin.com\/in\/jessevdv\",\n        \"image\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"BioProfile\",\n        \"url\": \"https:\/\/bioprofile.com\/\",\n        \"logo\": {\n          \"@type\": \"ImageObject\",\n          \"url\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2024\/08\/logo.svg\"\n        }\n      },\n      \"datePublished\": \"2026-10-14\",\n      \"dateModified\": \"2026-10-14\",\n      \"articleSection\": \"Gezond ouder worden\",\n      \"wordCount\": 1520,\n      \"about\": {\n        \"@type\": \"Thing\",\n        \"name\": \"Gezond ouder worden\"\n      },\n      \"citation\": [\n        {\n          \"@type\": \"CreativeWork\",\n          \"name\": \"Thuisarts.nl (NHG). 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In de Rotterdam Studie leefden oudere volwassenen die veel fietsten jaren langer, en dat gold ook voor vrouwen die veel huishoudelijk werk deden en mannen die veel tuinierden. 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That matters, because the gain is greatest for the people who move the least, and fewer than half of Dutch people met the physical activity guidelines in 2025.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> <a href=\"https:\/\/bioprofile.com\/en\/scan-lifestyle-test\/\">The BioProfile lifestyle scan<\/a> gives you an indication of where you stand with your lifestyle today. The scan is not a diagnosis. It is insight, to see where you stand today and to help you make better choices in your diet and lifestyle. The scan does not point to a cause and does not say what is going on in your body. Only a doctor can do that.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-verify bp-blog-verify--top is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz.webp\" alt=\"Portrait of Sonia Sanz Mu\u00f1oz\" class=\"wp-image-6217\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz-768x960.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-verify-name wp-block-paragraph\">Verified by <a href=\"https:\/\/bioprofile.com\/experts\/sonia-sanz-munoz\/\">Sonia Sanz Mu\u00f1oz, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD from the University of Wollongong<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 9 October 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Adults are advised to be active for at least two and a half hours a week, for example 30 minutes on five days. On top of that, the advice is to strengthen your bones and muscles twice a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>The biggest difference in the risk of dying lies between doing nothing and meeting the guideline of two and a half hours a week. Beyond that, each extra hour lowers the risk by less.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>Light activity counts too. In studies using activity trackers, adults who only did more light activity also had a lower risk of dying over the course of the research.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/li>\n\n\n<li>In 2025, 47 per cent of people in the Netherlands aged 4 and over met the physical activity guidelines.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> A lifestyle scan shows where you stand today. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#bewegen-is-gezond-waarom-eigenlijk\">Being active is good for you: but why?<\/a><\/li>\n\n\n<li><a href=\"#hoeveel-bewegen-per-dag-is-gezond\">How much activity a day is healthy?<\/a><\/li>\n\n\n<li><a href=\"#wat-er-gebeurt-als-je-meer-beweegt\">What happens when you move more<\/a><\/li>\n\n\n<li><a href=\"#welke-beweging-het-best-is-voor-je-lichaam\">Which activity is best for your body<\/a><\/li>\n\n\n<li><a href=\"#waarom-lang-zitten-ook-telt\">Why sitting for long periods counts too<\/a><\/li>\n\n\n<li><a href=\"#wanneer-je-naar-de-dokter-gaat\">When to see a doctor<\/a><\/li>\n\n\n<li><a href=\"#wat-de-leefstijlscan-meet\">What the lifestyle scan measures<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bewegen-is-gezond-waarom-eigenlijk\">Being active is good for you: but why?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Gezondheidsraad, which advises the Dutch government on health, concludes that enough activity goes together with a lower risk of chronic diseases such as diabetes and cardiovascular disease, of depressive symptoms and, in older people, of broken bones.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The largest summary to date pooled 94 cohorts with more than 30 million adults. Adults who reached the recommended amount, around 150 minutes of moderate-intensity activity a week, had a clearly lower risk of dying during the studies than adults who did nothing. The difference came close to a third for death from any cause and for death from heart and vascular disease, and it was smaller for death from cancer. If all the adults who moved too little had met the guideline, around one in six early deaths would not have happened.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> For you, this means that going from sitting still to meeting the guideline is the step that counts most.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The same pattern holds for your mood. In 15 cohorts with 191,130 adults, people who did half the recommended amount had about a fifth less risk of depression than people who did nothing, and people who did the full amount about a quarter less.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> Even half the advice already brings something. These studies follow people over a period of years. They show that more movement goes together with a lower risk, and that is a weaker statement than showing that movement alone causes that lower risk.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoeveel-bewegen-per-dag-is-gezond\">How much movement a day is healthy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For adults, Thuisarts advises at least two and a half hours of movement a week, for example 30 minutes of active movement on five days, sometimes 20 minutes of very active movement, and strengthening your bones and muscles twice a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Children are advised to be active for at least an hour a day and also to do activities that strengthen their muscles and bones.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Steps give you a second yardstick. In 15 cohorts with 47,471 adults, the risk of death kept falling with more steps up to 6,000 to 8,000 a day in people aged 60 and over, and up to 8,000 to 10,000 a day in younger adults.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> Put simply: a daily walk already takes you a good way along that curve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most people in the Netherlands are not there yet. In 2025, 47 per cent of people aged 4 and over met the guidelines: 60 per cent of children aged 4 to 11, 41 per cent of young people, 48 per cent of adults aged 18 to 64 and 41 per cent of people aged 65 and over.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> So if you stay below the advice, you are in the majority and you have the most to gain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-er-gebeurt-als-je-meer-beweegt\">What happens when you move more<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">One study pooled 36,383 adults who wore an activity tracker, so their movement was not just remembered but also measured. Compared with the least active quarter, the next quarter had about half the risk of dying during the study period, and the most active quarter about a quarter of that risk. Light movement on its own, such as slow walking or chores around the house, was also linked to a clearly lower risk.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> In short: light movement counts too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Above the advice, the extra gain gets smaller. Most of the difference lay between doing nothing and meeting the advice, and above about twice the advice the differences became small and uncertain.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A Dutch cohort shows the same thing. In Lifelines, with 142,493 adults in the three northern provinces, healthy people who were active at all had roughly a quarter less risk of a serious heart or blood vessel event, or of death, than inactive people. For these healthy people, moving even more lowered the risk only a little further. In people who already had heart or vascular disease, more activity went together with a steadily lower risk.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> If you already live with a heart condition, every extra step up in activity still showed in the figures.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"welke-beweging-het-best-is-voor-je-lichaam\">Which kind of exercise is best for your body<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Rotterdam Study followed people over 55 and compared walking, cycling, housework, sport and gardening. Men who cycled a lot lived 3.7 years longer and women 2.1 years longer, with more of those years free of cardiovascular disease. Women who did a lot of housework lived 2.6 years longer, and men who did a lot of gardening 2.7 years longer.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup> The best activity is often the one that is already part of your day. You can read how those years show up in the body in <a href=\"https:\/\/bioprofile.com\/en\/biological-age-versus-calendar-age\/\">biological age versus calendar age<\/a>, and <a href=\"https:\/\/bioprofile.com\/en\/healthy-ageing-what-changes-with-the-years\/\">what changes as you get older<\/a> gives the wider picture.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"waarom-lang-zitten-ook-telt\">Why long periods of sitting count too<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the activity tracker study, the quarter of adults who sat the most had a risk of dying during the study period more than two and a half times as high as the adults who sat the least.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> If you sit for long stretches, the advice is to get up every half hour and walk around for a moment.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> A short walk between your tasks is part of the advice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wanneer-je-naar-de-dokter-gaat\">When to see a doctor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stop and contact your GP if, while moving or exercising, you become short of breath or your chest feels tight, you hear a wheezing sound when you breathe, you get chest pain or your joints start to bother you.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-de-leefstijlscan-meet\">What the lifestyle scan measures<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The lifestyle scan asks about your habits and gives you a score as a starting point. A questionnaire does not look inside your heart, your lungs or your joints. The scan is not a diagnosis. Do the scan again later and you have two numbers to compare instead of a feeling.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Being active is good for you because enough activity goes together with a lower risk of diabetes, cardiovascular disease, depressive symptoms and broken bones.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> The advice is two and a half hours a week, plus exercises for your bones and muscles twice a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> The biggest gain comes from going from nothing to meeting the advice.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> Light activity, cycling and gardening all count.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a>,<a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Answer the questions about your habits and your lifestyle score appears in your dashboard. What the lifestyle scan measures, and what the scan is based on, is explained on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/scan-lifestyle-test\/\">Start the lifestyle scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Why is exercise good for you?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Getting enough exercise goes together with a lower risk of diabetes, heart and vascular disease, depressive symptoms and, in older people, broken bones.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> Across 94 cohorts, adults who reached the recommended amount had a clearly lower risk of dying during the studies than adults who did nothing.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How much movement a day is healthy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For adults, about 30 minutes of active movement on five days a week, plus exercises for bones and muscles twice a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Children are advised to be active for at least an hour a day.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> Measured in steps, the risk of death kept falling up to 6,000 to 8,000 steps a day in people aged 60 and over, and up to 8,000 to 10,000 in younger adults.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What happens when you exercise a lot?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The gain keeps coming, but in smaller steps. Above about twice the advice, the differences in risk became small and uncertain.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> For depression the picture was the same: the steepest part was at low levels of activity.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Which kind of exercise is best for your body?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Activity you can keep up, plus some strength training. In the Rotterdam Study, older adults who cycled a lot lived years longer, and the same was true for women who did a lot of housework and men who did a lot of gardening.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup> Exercises that make your bones and muscles stronger are part of the advice.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">When do I stop and call the doctor?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you become short of breath or tight-chested while moving or exercising, hear a wheezing sound when you breathe, get chest pain or have trouble with your joints.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Thuisarts.nl (NHG). Ik wil gezond bewegen. <a href=\"https:\/\/www.thuisarts.nl\/gezond-leven\/ik-wil-gezond-bewegen\">thuisarts.nl<\/a><\/li>\n\n\n<li>Garcia L, Pearce M, Abbas A, et al. Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose-response meta-analysis of large prospective studies. British Journal of Sports Medicine, 2023. <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2022-105669\">doi.org\/10.1136\/bjsports-2022-105669<\/a><\/li>\n\n\n<li>Ekelund U, Tarp J, Steene-Johannessen J, et al. Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ, 2019. <a href=\"https:\/\/doi.org\/10.1136\/bmj.l4570\">doi.org\/10.1136\/bmj.l4570<\/a><\/li>\n\n\n<li>RIVM \/ CBS Gezondheidsenqu\u00eate en Leefstijlmonitor. Kernindicator Beweegrichtlijnen. Sport en Bewegen in Cijfers. <a href=\"https:\/\/www.sportenbewegenincijfers.nl\/kernindicatoren\/beweegrichtlijnen\">sportenbewegenincijfers.nl<\/a><\/li>\n\n\n<li>Gezondheidsraad. Beweegrichtlijnen 2017. Advisory report, 22 August 2017. <a href=\"https:\/\/www.gezondheidsraad.nl\/documenten\/adviezen\/2017\/08\/22\/beweegrichtlijnen-2017\">gezondheidsraad.nl<\/a><\/li>\n\n\n<li>Pearce M, Garcia L, Abbas A, et al. Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry, 2022. <a href=\"https:\/\/doi.org\/10.1001\/jamapsychiatry.2022.0609\">doi.org\/10.1001\/jamapsychiatry.2022.0609<\/a><\/li>\n\n\n<li>Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 2022. <a href=\"https:\/\/doi.org\/10.1016\/S2468-2667(21)00302-9\">doi.org\/10.1016\/S2468-2667(21)00302-9<\/a><\/li>\n\n\n<li>Bakker EA, Lee DC, Hopman MTE, Oymans EJ, Watson PM, Thompson PD, Thijssen DHJ, Eijsvogels TMH. Dose-response association between moderate to vigorous physical activity and incident morbidity and mortality for individuals with a different cardiovascular health status: A cohort study among 142,493 adults from the Netherlands. PLoS Medicine, 2021. <a href=\"https:\/\/doi.org\/10.1371\/journal.pmed.1003845\">doi.org\/10.1371\/journal.pmed.1003845<\/a><\/li>\n\n\n<li>Dhana K, Koolhaas CM, Berghout MA, Peeters A, Ikram MA, Tiemeier H, Hofman A, Nusselder W, Franco OH. Physical activity types and life expectancy with and without cardiovascular disease: the Rotterdam Study. Journal of Public Health, 2017. <a href=\"https:\/\/doi.org\/10.1093\/pubmed\/fdw110\">doi.org\/10.1093\/pubmed\/fdw110<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/healthy-ageing-what-changes-with-the-years\/\">Healthy ageing: what measurably changes over the years, what a 30-year Dutch cohort puts at the top and what a lifestyle scan measures<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/biological-age-versus-calendar-age\/\">Biological age versus calendar age: what biological age tests measure, what the numbers are linked to and what a lifestyle scan shows<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 14 October 2026 \u00b7 Last updated on 14 October 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Being active is good for you: why, how much a day is enough, which activity is linked to a longer life and when to see a doctor about exercise.<\/p>\n","protected":false},"author":18,"featured_media":7824,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-8220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-aging-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Being active is good for you: why, how much 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