Physical activity and regular exercise are foundational for maintaining overall health and well-being, especially for UNRWA staff who often face demanding work environments. These habits not only boost mood, improve sleep, and help prevent a wide range of chronic conditions but also enhance our resilience and capacity to serve Palestine Refugees effectively. Incorporating consistent movement into your routine, whether through structured workouts or everyday activities, plays a vital role in living a longer, healthier, and more fulfilling life, contributing positively to your personal well-being and your ability to contribute to the UNRWA mission.
Exercise & Fitness
Engaging in physical activity on a regular basis — ideally daily — is one of the most effective steps you can take to support your overall health. In the immediate term, it helps regulate appetite, improves sleep quality, and lifts mood. Over the long term, it lowers the likelihood of developing chronic illnesses such as heart disease, stroke, diabetes, depression, dementia, and certain types of cancer.
Benefits of Exercise
A consistent fitness routine offers wide-ranging advantages for both body and mind. Physically, it supports heart health by helping to manage blood pressure and strengthen the cardiovascular system. Mentally, it plays a powerful role in mood regulation — studies show that physically inactive individuals are significantly more likely to experience depression. Remarkably, even modest levels of activity, such as 90 minutes a week, can produce improvements similar to those of some medications by promoting the release of mood-enhancing chemicals like serotonin and dopamine.
Exercise also aids in weight control by increasing calorie burn and building lean muscle mass. While diet is a key factor in weight management, combining cardio workouts with strength training creates a well-rounded approach that not only reduces fat but also supports strong bones and healthy metabolism. There’s no single “best” exercise — the ideal one is whatever keeps you motivated and consistent.
How Much Exercise Do You Need?
- Cardio Goals: Try to reach at least 150 minutes of moderate aerobic activity or 75 minutes of high-intensity movement weekly. You can spread this out in a way that suits your schedule — for example, 30 minutes five days a week.
- Strength Training: Incorporate resistance or weight training two to three times per week, targeting all major muscle groups, and allow time for rest and recovery.
- Balance & Stability: For those concerned about balance, especially older adults, specific exercises can improve stability and reduce fall risk. Aim for a mix of balance-focused workouts and light walking throughout the week.
- Flexibility: Stretching is important to maintain mobility. It’s best done after warming up or finishing a workout to help reduce stiffness.
- Recovery: Mild soreness is normal, but excessive fatigue may indicate overtraining. Pay attention to your body and adjust your routine as needed. Older adults, in particular, may benefit from longer recovery periods between sessions.
Staying Healthy
Living a healthy life means more than just exercising — it also involves eating nourishing foods, getting adequate sleep, managing stress, and attending regular health checkups. A balanced diet full of whole, minimally processed foods — including fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats — supports long-term vitality.
Movement doesn’t have to come from the gym. Activities like walking, cycling, gardening, or playing recreational sports can all contribute to fitness. These habits not only reduce disease risk but also boost energy levels, preserve independence, and promote a more positive outlook.
Incorporating these practices into your routine can lead to lasting improvements in both physical and mental health, helping you feel better, move more freely, and enjoy a better quality of life.
Source:
https://www.health.harvard.edu/topics/exercise-and-fitness
Wellbeing Arena 