{"id":8268,"date":"2026-10-15T15:36:00","date_gmt":"2026-10-15T15:36:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=8268"},"modified":"2026-10-15T16:37:19","modified_gmt":"2026-10-15T16:37:19","slug":"why-is-exercise-important","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/why-is-exercise-important\/","title":{"rendered":"Why exercise matters: what exercise does for your lifespan, heart, blood sugar and mood, and how much is enough"},"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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overflow-wrap: anywhere; }\n\n\/* --- the author card (the scan pages' card, three zones) ------------------------- *\/\n.bp-blog .bp-blog-author { display: grid;\n  grid-template-columns: var(--bp-portrait) minmax(0, 220px) minmax(0, 1fr);\n  grid-template-areas: \"photo id bio\" \"meta meta meta\"; gap: var(--bp-s-5) var(--bp-s-6);\n  align-items: start; background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow-soft);\n  padding: var(--bp-s-5); margin-block: 0 var(--bp-s-4); max-width: none; }\n.bp-blog .bp-blog-author > .wp-block-image { grid-area: photo; margin: 0; width: var(--bp-portrait); }\n.bp-blog .bp-blog-author .wp-block-image img { aspect-ratio: 1 \/ 1; object-fit: cover;\n  object-position: 50% 12%; width: var(--bp-portrait); height: var(--bp-portrait); border-radius: 50%;\n  background: var(--bp-pale-teal); border: 2px solid var(--bp-lime); box-shadow: none; }\n.bp-blog .bp-blog-authorid { grid-area: id; 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}\n}\n\n\/* --- verified by: exists only for a real, confirmed verifier ------------------- *\/\n.bp-blog .bp-blog-verify { background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: inset 5px 0 0 var(--bp-lime), var(--bp-shadow-soft);\n  padding: var(--bp-s-4) var(--bp-s-5) var(--bp-s-4) var(--bp-s-6); margin-block: 0 var(--bp-s-4); }\n.bp-blog .bp-blog-verify > * { margin-block: 0 var(--bp-s-2); max-width: none; }\n.bp-blog .bp-blog-verify-name { font-size: 18px; font-weight: 700; }\n.bp-blog .bp-blog-verify-cred { font-size: var(--bp-fs-small); color: var(--bp-foot); }\n\/* T332, Jesse 2026-09-17: a SMALL box at the top, under the introduction *\/\n.bp-blog .bp-blog-verify--top { display: grid; grid-template-columns: 56px 1fr; column-gap: 14px;\n  align-items: center; padding: 12px 16px; margin-block: var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog .bp-blog-verify--top > * { margin: 0; }\n.bp-blog .bp-blog-verify--top .wp-block-image { grid-row: span 3; 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Voor een duidelijke stijging was minstens ongeveer 120 minuten training per week nodig, en langere trainingen gingen samen met iets meer. Het is een kleine verschuiving. Je eigen cholesterolwaarden bespreek je met je huisarts.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Is bewegen goed bij diabetes?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Grote cohortstudies brengen meer bewegen in verband met een lager risico om diabetes te krijgen, met de meeste winst in de stap omhoog vanaf te weinig bewegen. Het bewijs achter de Nederlandse beweegrichtlijn gaat ook over diabetes. 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In 2022, 44 per cent of people in the Netherlands aged 4 and over met it.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a>,<a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>The lifestyle scan gives you insight into 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=\"#waarom-is-bewegen-belangrijk\">Why exercise matters<\/a><\/li>\n\n\n<li><a href=\"#bewegen-en-een-langer-leven\">Exercise and a longer life<\/a><\/li>\n\n\n<li><a href=\"#lang-stilzitten\">Sitting still for long periods<\/a><\/li>\n\n\n<li><a href=\"#bewegen-diabetes-hart-en-beroerte\">Exercise, diabetes, heart and stroke<\/a><\/li>\n\n\n<li><a href=\"#bewegen-en-cholesterol\">Exercise and cholesterol<\/a><\/li>\n\n\n<li><a href=\"#bewegen-en-stemming\">Exercise and mood<\/a><\/li>\n\n\n<li><a href=\"#hoeveel-bewegen-is-gezond\">How much exercise is healthy<\/a><\/li>\n\n\n<li><a href=\"#wanneer-naar-de-huisarts\">When to see your GP<\/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=\"waarom-is-bewegen-belangrijk\">Why is exercise important<\/h2>\n\n\n\n<p class=\"bp-blog-lead wp-block-paragraph\">In this article you will find the answer to the question \u2018why is exercise important\u2019: what large studies link to moving more and sitting less, from lifespan to heart, blood sugar, cholesterol and mood, and how much activity the Dutch physical activity guideline asks for. That matters, because fewer than half of people in the Netherlands are as active as the guideline recommends: 44 per cent of people aged 4 and over in 2022, down from 47 per cent a year earlier.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> <a href=\"https:\/\/bioprofile.com\/en\/scan-lifestyle-test\/\">BioProfile&#8217;s lifestyle scan<\/a> gives you an indication of where you stand in this area 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. What the scan does not do is point to a cause. 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-justinas-slikas.webp\" alt=\"Portrait of Justinas \u0160likas\" class=\"wp-image-5796\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-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\/justinas-slikas\/\">Justinas \u0160likas, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD in chemistry from the University of Edinburgh<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 3 October 2026<\/p>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bewegen-en-een-langer-leven\">Exercise and a longer life<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The largest measured link is the one with lifespan. A meta-analysis brought together 8 cohort studies with 36,383 adults whose activity was recorded with a small device worn on the body. Over a median period of 5.8 years, 2149 of them died. In that time, the most active quarter had a much lower risk of dying than the least active quarter. Light activity counted too: the people who did the most light activity also died less often than those who did the least.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Measured in steps, the picture is the same. In 15 cohorts with 47,471 adults, followed for a median of 7.1 years, the quarter who took the most steps a day had about half the risk of dying of the quarter who took the fewest. From age 60, the benefit levelled off at about 6,000 to 8,000 steps a day, and under 60 at about 8,000 to 10,000.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put simply: every bit of movement counts, a walk too, and you don&#8217;t need to be sporty to end up in the group that does well. These studies follow people over time and show a link. They cannot prove that being active alone made the difference. How long you live is one measure and how your body ages is another; <a href=\"https:\/\/bioprofile.com\/en\/biological-age-versus-calendar-age\/\">biological age versus calendar age<\/a> explains that difference.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"lang-stilzitten\">Sitting still for long periods<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the same pooled cohorts, the quarter who sat the most had a risk of dying more than twice as high as the quarter who sat the least.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> That is why Thuisarts advises you not to sit still for too long: stand up every half hour and walk a little.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> For your day, this means it pays to break up a long stretch at your desk or on the sofa with a short walk.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bewegen-diabetes-hart-en-beroerte\">Exercise, diabetes, heart and stroke<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A review of 174 articles on cohort studies compared very active people with people who did too little exercise. The very active group had roughly a quarter less risk of diabetes, ischaemic heart disease and ischaemic stroke, roughly a fifth less risk of colon cancer and a smaller reduction for breast cancer. Most of the gain came with moderate amounts of exercise, and above that the curve levelled off.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What this means for you: moving more goes hand in hand with less diabetes, heart disease and stroke, and the first step up from very little activity brings the biggest gain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bewegen-en-cholesterol\">Exercise and cholesterol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 25 randomised studies, regular endurance training went hand in hand with a modest rise in HDL cholesterol. A clear rise took at least about 120 minutes of training a week, or about 900 kilocalories of training a week, and longer sessions went with slightly more HDL.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> Put simply: about two hours of endurance training a week goes hand in hand with a small, measurable shift in your cholesterol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bewegen-en-stemming\">Exercise and mood<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 49 prospective studies with 266,939 people, those who were very active developed depression slightly less often than those who were not very active. The link held for young people, adults and older people, and in Asia, Europe, North America and Oceania.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> For you, this means that being active goes with a lower chance of depression, at any age and in very different countries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoeveel-bewegen-is-gezond\">How much exercise is healthy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Gezondheidsraad advises adults to do at least 2.5 hours of moderate-intensity exercise a week and children at least an hour a day, with muscle- and bone-strengthening activities for both. The evidence behind that advice concerns diabetes, cardiovascular disease, depressive symptoms and fractures in older people, and the advice is to move more and sit less, for the long term.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Thuisarts puts it in everyday terms: for example 30 minutes on 5 days, sometimes 20 minutes of very vigorous activity, and twice a week something that makes your bones and muscles stronger.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> Put simply: half an hour on most days, plus strength training twice a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Since 2020, fewer people in the Netherlands have met the guideline. Young people, young adults, people in paid work and people with a higher education in particular were less active than in 2019.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> A lot of Dutch activity happens on the bike: cycling in the Netherlands is linked to about 6,500 fewer deaths a year and to a life expectancy that is half a year longer.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup> Your ride to work or to the shops is part of the reason being active pays off here. To read what else changes in the body over the years, see <a href=\"https:\/\/bioprofile.com\/en\/healthy-ageing-what-changes-with-the-years\/\">healthy ageing: what changes over the years<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wanneer-naar-de-huisarts\">When to see your GP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Call your GP if you become short of breath or find it hard to breathe during exercise or sport, 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\">6<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This article showed why exercise matters. Large studies link moving more and sitting less with a longer life, with less diabetes, heart disease and stroke, with a small rise in HDL cholesterol and with a lower chance of depression. The Dutch guideline asks adults to do 2.5 hours of moderate-intensity exercise a week plus strength training, and less than half of the people in the Netherlands reach that. Chest pain, shortness of breath, wheezing or trouble with your joints during exercise is a reason to call your GP. The lifestyle scan shows where you stand today.<\/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\">See where you stand<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Answer the questions in the lifestyle scan and your score appears in your dashboard. On the scan page you can read what the lifestyle scan measures and what the scan is based on.<\/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\">Is exercise good for your cholesterol?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In 25 randomised studies, regular endurance training went hand in hand with a modest rise in HDL cholesterol. A clear rise took at least about 120 minutes of training a week, and longer sessions went with slightly more.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> It is a small shift. Talk to your GP about your own cholesterol levels.<\/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\">Is exercise good for diabetes?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Large cohort studies link more physical activity to a lower risk of developing diabetes, with the biggest gain coming from the step up from too little activity.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> The evidence behind the Dutch physical activity guidelines also covers diabetes.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> If you already have diabetes, your GP can tell you what suits your situation.<\/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 kind of exercise is good for osteoporosis?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Dutch physical activity guideline recommends muscle- and bone-strengthening activities for everyone, and the evidence behind it includes fractures in older people.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Thuisarts recommends making your bones and muscles stronger twice a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> If you have osteoporosis, your GP will judge which activity suits you.<\/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 exercise a day is healthy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For adults, Thuisarts gives the example of 30 minutes of active exercise on 5 days a week, plus standing up briefly every half hour.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> Measured in steps, the lower risk of dying levelled off at about 6,000 to 8,000 steps a day from age 60, and at about 8,000 to 10,000 steps under 60.\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\">What does the lifestyle scan show you?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The scan is not a diagnosis. It gives you insight into where you stand with your lifestyle today, so you can compare your score over time. Looking for the cause of a complaint is work for a doctor.<\/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>Ekelund U, Tarp J, Steene-Johannessen J, Hansen BH, Jefferis B, 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>Kyu HH, Bachman VF, Alexander LT, Mumford JE, Afshin A, et al. Physical activity and risk of breast cancer, colon cancer, diabetes, ischemic heart disease, and ischemic stroke events: systematic review and dose-response meta-analysis for the Global Burden of Disease Study 2013. BMJ, 2016. <a href=\"https:\/\/doi.org\/10.1136\/bmj.i3857\">doi.org\/10.1136\/bmj.i3857<\/a><\/li>\n\n\n<li>Gezondheidsraad. Beweegrichtlijnen 2017. Den Haag, 22 August 2017. <a href=\"https:\/\/www.gezondheidsraad.nl\/documenten\/adviezen\/2017\/08\/22\/beweegrichtlijnen-2017\">gezondheidsraad.nl<\/a><\/li>\n\n\n<li>RIVM. Sport en bewegen. <a href=\"https:\/\/www.rivm.nl\/sport-en-bewegen\">rivm.nl<\/a><\/li>\n\n\n<li>Paluch AE, Bajpai S, Bassett DR, et al. (Steps for Health Collaborative). 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>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>Kodama S, Tanaka S, Saito K, et al. Effect of aerobic exercise training on serum levels of high-density lipoprotein cholesterol: a meta-analysis. Archives of Internal Medicine, 2007. <a href=\"https:\/\/doi.org\/10.1001\/archinte.167.10.999\">doi.org\/10.1001\/archinte.167.10.999<\/a><\/li>\n\n\n<li>Schuch FB, Vancampfort D, Firth J, Rosenbaum S, Ward PB, et al. Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. The American Journal of Psychiatry, 2018. <a href=\"https:\/\/doi.org\/10.1176\/appi.ajp.2018.17111194\">doi.org\/10.1176\/appi.ajp.2018.17111194<\/a><\/li>\n\n\n<li>Fishman E, Schepers P, Kamphuis CB. Dutch Cycling: Quantifying the Health and Related Economic Benefits. American Journal of Public Health, 2015. <a href=\"https:\/\/doi.org\/10.2105\/ajph.2015.302724\">doi.org\/10.2105\/ajph.2015.302724<\/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 15 October 2026 \u00b7 Last updated on 15 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>Why exercise matters: the link large studies see with lifespan, heart and mood, how much a day is enough and when to see your GP.<\/p>\n","protected":false},"author":18,"featured_media":7870,"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-8268","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>Why exercise matters: lifespan, heart, mood | 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