Imagine waking up in a world where treatment rooms are replaced by gyms and medical prescriptions are substituted with targeted training strategies. While this may sound like an episode of "Black Mirror," an increasing body of scientific evidence suggests that an active lifestyle may indeed be the key to a longer and healthier life. As Seneca once said: "A sound mind in a sound body." This could be the perfect slogan for the role of sports in disease prevention in the 21st century.

Targeted exercise training refers to physical activities specifically designed to achieve certain health benefits, such as reducing the risk of chronic diseases. This includes aerobic training, which promotes endurance, and High-Intensity Interval Training HIITHigh-Intensity Interval Training, which e.g. boosts metabolism and improves insulin sensitivity. Additionally, flexibility exercises such as yoga involve approaches that enhance mobility and balance. The benefits of such training are extensive, affecting both physical and mental health aspects.

Regular exercise positively impacts a range of health risks. Aerobic training can significantly reduce the risk of cardiovascular diseases by lowering blood pressureblood pressure and cholesterolLipids in the blood, while simultaneously regulating body weight ^[1]. Research also shows that HIIT yields effective results in managing the risk for Type 2 diabetes through improvements in glucoseblood sugar and lipid metabolismfat metabolism ^[2],[3]. Furthermore, flexibility training not only promotes physical balance and reduces fall risk but also enhances cardiovascular health ^[4]. Exercise additionally contributes to lowering the overall disease risk, making it a significantly simpler and more enjoyable "miracle cure" than any pill.

The positive effects of physical activity have been explored in a variety of studies. A systematic review of RCTsRandomized Controlled Trials showed that aerobic training significantly lowers systolic and diastolic blood pressuretwo important values regarding blood pressure and reduces the risk of strokes and heart attacks ^[1]. These studies, which have passed quality assessments using the Cochrane risk of bias tool, provide reliable results despite some heterogeneity. Furthermore, meta-analyses found that HIIT significantly improves glucose metabolismglucose metabolism in Type 2 diabetes patients, making it a highly effective form of exercise ^[2]. The investigation of HIIT effects included over 1,000 patients and demonstrated significant improvements in several metabolic parameters, despite the challenges associated with random allocation and participant diversity. Finally, a study on flexibility training with yoga and Tai Chi indicated that it not only promotes cardiovascular health but specifically reduces fall risk among older women ^[4]. These research findings highlight the potential benefits of targeted exercise forms in disease prevention.

To reap the health benefits of exercise, readers should integrate regular physical activity into their daily lives. At least three times a week, high-intensity activities such as HIIT should be performed to reduce the risk of Type 2 diabetes ^[2]. Additionally, daily steps should be increased (ideally in the form of daily walks) to lower cardiovascular risk ^[5]. Yoga and Tai Chi can serve as excellent additions to promote flexibility and balance, thereby enhancing overall well-being ^[4]. These recommendations are not only easy to implement but can also foster longterm healthy habits that extend and enrich life.

The strong scientific consensus attests to the numerous health benefits derived from exercise. Targeted training can significantly lower the risk of many serious diseases. Whether it’s through lowering blood sugar levels, improving cardiovascular health, or strengthening bones... Movement is, as Henry David Thoreau expressed, truly a "building block of life." It’s time to translate these insights into daily habits and regard physical activity as essential as breathing.