Benefit
     Exercise lowered levels of toxic tau proteins and increased blood flow in the brains of people with early memory changes that put them at risk for dementia. 4 months of intense exercise improved symptoms like anxiety, irritability, and depression in people with Alzheimer’s. 6 months of exercise did improve memory and cognitive abilities in people diagnosed with vascular dementia.

     Exercise may boost mobility in old age (webmd*). Aerobic exercise, in particular, affects telomeres. In past studies*, masters athletes have been shown to have longer telomeres in their white blood cells than sedentary people of the same chronological years, suggesting that at a cellular level, the athletes are more youthful. According the researchers at the Norwegian University of Science and Technology in Trondheim, people with above-average cardiovascular fitness generally had longer life spans than people with lower aerobic zone. Study from Finland* provides powerful evidence that exercise really does positively transform the health of both bodies and brains, with its absence going in the other direction, researchers* at the University of Jyvaskyla in Finland “sustained aerobic exercise might be most beneficial for brain health also in humans.” Try to check yourself for online calculator*. British journal* of sports medicine - Regular physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers by at least 30%. Regular exercise helps reduce cholesterol levels in the blood. Many studies have confirmed that sport helps to prevent the progress of diabetes. Physical activities help to increase oxygen capacity of the blood, that means a better oxygen supply to the body. Exercise cuts the risk of heart disease by raising “good” cholesterol (high-density lipoprotein, or HDL) and reducing unhealthy fats (triglycerides) in our blood, helping to prevent blood vessel blockages that could result in a heart attack or stroke. When we exercise, our brains release a chemical called endorphin that makes us feel good, increases our optimism and diminishes the sensation of pain. The experience of euphoria produced by release of endorphins is often referred to as “runners' high.” Sports help to find new friends.

     Workout, sport, power exercises, is also very useful for mental health, especially in adolescence. For teenagers, in today's society, are often lacks the ability to throw out “young energy”, hence: psychosis, drugs, crime. Nothing soothes better, for example, as a run race for 3 km. Believe me, it's cool down anyone for a long time.

     Norm.
     All of the above benefits, a person can get with the exercise as a fitness or sport at the amateur level, etc., but not with the professional sports or out higher zone*, which will be discussed below. Exercise - at least 3 hours, or 180 minutes, of vigorous physical activity each week. That’s significantly more than the 150 minutes a week that government guidelines recommend. Vigorous physical activity is any exercise that makes you pant and sweat. And it requires people to get their heart pumping at 70% to 80% of their age-related maximum heart rate. Once again, the pulse calculator*. The Norm of physical activity is at least: 40 minutes of walking a day²; daily workout; weekly big walking with exercises. And small loophole¹ for very busy people.

     Many people think of exercise as something that is planned and high-intensity and a lot of work. Physical activity is a more inclusive term. Any movement can be considered physically active and beneficial, even if you just walk around the house instead of sitting on the couch. We want to convey the idea that you don't have to hard exercise, just move more.

     Exercise is generally measured in metabolic equivalents (METs). The 150 minutes of moderate and 75 minutes of vigorous activity correspond to 600 METs/week, but statistics show that 600 METs/week had very little effect on the risk of breast cancer, bowel cancer, diabetes, heart disease and stroke – for example, people who got just this amount had a 2% reduced risk of diabetes compared to those who got none.
     People getting the highest amounts of exercise in the study (at least 8,000 METs/week) compared to people with the lowest levels (less than 600 METs/week), had 14% reduced risk for breast cancer, 20% reduced risk for colon cancer, 28% reduced risk for diabetes, 25% reduced risk for heart disease and 26% reduced risk for stroke.
     That said, getting these more extreme amounts of exercise wasn’t absolutely necessary–there were “diminishing returns” at levels beyond 3,000-4,000 METs/week, which the paper suggests could be an optimal amount.
     A person can achieve 3,000 METs/week by incorporating different types of physical activity into the daily routine—for example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes and walking or cycling for transportation 25 minutes on a daily basis. (Source: Polderman TJC, Benyamin B, de Leeuw CA, van Bochoven A, Visscher PM, Posthuma D. Meta-Analysis of the Heritability of Human Traits based on Fifty Years of Twin Studies. Nature Genetics. 2015.)
     To the above it is necessary to add that to generate sufficient ATP in the body, which is important not only for the functioning of muscles but also for the functioning of the nervous system, needs fresh air (walk in the park) and healthy nutrient.

     Out of norm.
     Professional sport absolutely not related with health. Overstrain* - almost always leads to irreversible consequences (nytimes*). In addition, some types of exercises can also lead to undesirable consequences.
Running - stress for the joints, which are described as a nailing hammer. Only, in this case, nails are our feet.
Yoga - pose with extreme position of the head and neck, which can lead to injury, carotid and vertebral arteries.

     Here's what Tony Horton told about the biggest mistake*: "I think that most people who start workout programs put all their energy on the scale, a tape measure, the reflection in the mirror and the hope that people will say really nice things about how they look in the future." "And none of that has anything to do with your health, your wellness, your fitness, your durability, your lack of vulnerability to illness and injuries, and that's where you should start. So it's all about prioritizing and purpose, if your purpose is more about 'I wanna do more, feel better, be less vulnerable, be more durable, and actually function well in my own flesh,' then that's a good way to do it."

    ¹ Not for all.
     Theory - short explosive workout at maximum strength as effective as long-term. And even more, fitness training would "burn" 500 calories per hour. A short, 10 minute workout at maximum force can "burn" as much or even more. The fact is that this stress for the body in which it is consumed as soon as possible "reserves" and continued their "burn" sometime after you have finished training. Do not use in case of problems with joints.
     One minute of arduous exercise was comparable in its physiological effects to 45 minutes of gentler sweating. For example: Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. (journals*)

     ² Don’t sit when you can stand, Don’t use transport when you have the ability to walk, etc. Study from the Moriguchi City Health Examination Center in Osaka, Japan found*:
Compared to drivers, public transportation users were:
44 percent less likely to be overweight;
27 percent less likely to have high blood pressure; and
34 percent less likely to have diabetes.