Why Exercise Is Essential at Every Age

The One Habit That Impacts Everything

Exercise is not just about weight loss or looking good. It is a necessary biological function, just like eating and sleeping. Humans are designed to move. When we don't, our body and brain begin to malfunction:

• Energy levels drop

• Stress and anxiety rise

• Muscles weaken

• Blood pressure increases

• Sleep becomes disturbed

Regular exercise is one of the most powerful tools for improving both physical health and mental well-being, benefiting people of all ages.

Exercise and Dopamine: The Motivation Chemical

When you exercise, your brain releases the following chemicals:

• Dopamine - motivation, reward, focus

• Serotonin - mood, sleep, and appetite regulation

• Endorphins - provide pain relief, happiness, and stress reduction

Dopamine is key because it trains the brain to crave movement.

Unlike sugar or social media, which cause dopamine spikes followed by crashes, exercise creates a steady dopamine release, improving:

• Focus

• Motivation

• Resilience

• Long-term emotional balance

People who exercise regularly often say: "I crave it now." The brain learns that movement equals reward.

Exercise Across the Ages

Children & Teenagers (0–18): Building the Foundation

Movement helps children:

• Develop bones, muscles, and coordination

• Improve focus and academic performance

• Manage anxiety and build confidence

Recommended: 60 minutes of movement per day, including active play, sports, walking, and dancing.

Children who enjoy a sedentary life have a higher risk of chronic illness later in life. As an observation, there are far more children who appear unhealthy now, and fewer children walking, running and playing in parks.

Adults (19–50): Peak Performance Years

Exercise at this age prevents:

• Weight gain

• Heart disease

• Type 2 diabetes

• Stress and burnout

Recommended:

• 150 minutes of moderate exercise a week, or

• 75 minutes of higher-intensity exercise

• Strength training twice weekly.

This age range is also where life becomes busier, with careers, childcare, and stress. Exercise is the antidote to burnout.

Over 50s & Seniors: Maintain Independence

At this age, the focus shifts from performance to preservation:

• Maintaining balance and reducing falls

• Keeping bones strong (prevents osteoporosis)

• Preserving muscle mass (critical for longevity)

• Keeping the brain sharp and lowering dementia risk

The most important types of exercise at this age:

1. Strength training

2. Balance exercises (yoga, tai chi)

3. Low-impact cardio (walking, swimming, cycling)

Movement equals Independence, and building muscle helps towards longevity.

Food That Supports Exercise (and Life)

Exercise and nutrition are a partnership. The right foods improve performance, mood, recovery, and energy.

Best Foods Before Exercise (Fuel)

Food/Benefit

Bananas - Fast-release energy plus potassium for muscle function

Oats - Longer-lasting energy

Greek yoghurt and berries - protein plus natural carbohydrates

Whole grains (brown rice, quinoa) are a slow-release fuel

Avoid sugary energy drinks, as they cause an energy spike followed by a crash.

Best Foods After Exercise (Recovery)

Food/Reason

• Chicken, eggs, and fish rebuild muscle

• Sweet potatoes replenish energy stores

• Leafy greens reduce inflammation

• Nuts & seeds , healthy fats + magnesium

• Protein smoothie (banana + spinach) is easy for the body to absorb post-workout

Foods That Boost Dopamine Naturally

Dopamine is produced from tyrosine, an amino acid found in:

• Eggs

• Fish (especially salmon and mackerel)

• Turkey

• Almonds and pumpkin seeds

• Avocado

• Dark chocolate (70%+)

These foods support motivation, focus, and mental clarity.

The Real Goal of Exercise Isn't Fitness — It's Freedom

At every age, exercise gives you something different:

• Children: confidence and healthy development

• Adults: energy, stress control, mental health

• Seniors: Independence, balance, longevity

Final Thoughts

The most potent medicine isn't in a pill, it's in the simple act of moving your body daily. As you mature, it gets harder, but for a better quality of life, it's essential.

• You don't need a gym.

• You don't need a perfect routine.

• You only need consistency.

Move every day, however you can. Your body and your brain will thank you for the rest of your life.

I walk the dog; the irony is that he used to walk me, now that he's aged (100 in dog years). He struggles with steps and distances and is more interested in sniffing than walking. I'm determined not to struggle as I age, so I walk wherever I can. I'm never in a rush; it's pretty relaxing, too.

Please read my blog on the benefits of walking.