Sports and health: the importance of practising sports

In an increasingly fast-paced and digital world, maintaining a healthy lifestyle has become a real challenge.

Between demanding routines, sedentary work, and unbalanced eating habits, physical and mental health can easily take a back seat.

It’s precisely in this context that sports play a fundamental role—not just as a way to improve physical condition, but as a true ally of overall well-being.

Regular physical activity is one of the pillars of a healthy life. Its importance is widely supported by science, which shows its positive effects across all dimensions of health: physical, mental, emotional, and social.

No matter your age, gender, or physical condition, exercise can transform how you feel, how you connect with others, and how you face everyday challenges.
 

What are the real health benefits of sports?

Regular physical activity is linked to the prevention of numerous diseases and to an overall improvement in quality of life. Its effects go far beyond aesthetics or athletic performance—they’re structural and long-lasting.
 

   Physical and clinical benefits:

     • Reduced risk of premature death

     • Prevention of cardiovascular disease and stroke

     • Lower risk of colon cancer and type 2 diabetes

     • Control of high blood pressure

     • Prevention of obesity and better weight management

     • Strengthening of bones, muscles, and joints

     • Reduced risk of osteoporosis and fractures

     • Relief from lower back and joint pain

 

   Mental and emotional benefits:

 

     • Promotion of psychological well-being

     • Reduction of stress, anxiety, and depressive symptoms

     • Boost in self-esteem and confidence

     • Improved focus and memory

 

   Social and behavioral benefits:

 

     • Prevention of risky behaviors (smoking, alcohol abuse, poor diet)

     • Encouragement of healthy habits from childhood

     • Promotion of social interaction, teamwork, and cooperation

Sports are, therefore, a powerful tool to improve both public and personal health—accessible, effective, and adaptable to any lifestyle.

 

How much physical activity is recommended?

 

The World Health Organization (WHO) provides clear guidelines for physical activity:

   • Adults (ages 18–64):

     - At least 150 minutes per week of moderate-intensity activity

     - Or 75 minutes per week of vigorous-intensity activity

   • Children and teens:

     - At least 60 minutes of physical activity per day

Now that you understand the importance of regular exercise for your health, it’s time to start building simple strategies—whether at home, at work, or during leisure time—that help you integrate physical activity into your daily routine.

 

How to start incorporating sports into your routine?

If you’re ready to change your habits and embrace a more active lifestyle, start with simple, realistic steps. You don’t need to join a gym or dive into high-intensity workouts right away—the key is consistency.
 

   Easy ways to begin:

 

     • Take morning or evening walks in parks or green spaces

     • Choose stairs over elevators

     • Take active breaks during work to stretch or move

     • Try activities that excite you: running, dancing, swimming, soccer, yoga…

Before starting any demanding activity, it’s a good idea to get a medical check-up to assess your physical condition and prevent injuries. Old injuries, joint issues, or cardiovascular concerns should be taken into account.

 

What precautions should you take during exercise?

 

To ensure your workouts are safe and effective, keep these essential tips in mind:

   • Warm up before and stretch after each session

   • Choose gear suited to your sport or activity

   • Stay hydrated throughout your workout

   • Respect your body’s limits and allow time for rest

At Portugal Store, you’ll find a wide range of training kit that ensures comfort, safety, and style—whether you’re into soccer, running, or any other sport.

From technical t-shirts that wick away sweat to accessories that enhance your performance, everything is designed to support those who want to take care of their health through sports.
 

Sports as a tool for personal transformation

More than just physical activity, sports are a form of expression, resilience, and balance. They help us manage stress, boost our mood, and build discipline. They’re also a great way to create healthy routines and strengthen the body to face daily challenges.

Even on rest days, small choices make a big difference: walking instead of driving, taking active breaks, choosing nutritious foods, and maintaining a positive attitude toward physical effort.

 

Conclusion: health and sports go hand in hand

Regular exercise is one of the most impactful decisions you can make for your health. With small, conscious choices, you’ll notice improvements in your body, mind, and even your social life. The important thing is to start—and stay committed.

Want to train in comfort and show your support for the national team? Visit Portugal Store and discover the perfect gear to turn every workout into a step toward a healthier, more active life.