One bright morning in April, Odun and Zubaida were out walking the sidewalks of their housing estate for their 45-minute daily ritual, which offered them the opportunity of discovering developments within the estate while exchanging light gossip and banter. Did you hear about what happened to Tunde?” Zubaida began.” I was told he collapsed while climbing the stairs to his office yesterday and had to be rushed to the hospital. He has since stabilised and has been placed on a dietary and exercise regimen to wean him back to health and wellness.” Remember, he would always sneer at us while cruising around in his air-conditioned car and asking…Why do you ladies choose to suffer? After all, you both have a good build, no weight loss is needed…you look perfect. All our attempts to enlighten him on the benefits of exercise and that he should view exercise as a necessary activity for wellness and health, fell on deaf ears. It is all HYPE! Was his quick response. Unfortunately, he had to learn the importance and benefits of exercise the hard way. Yet, as they pounded the sidewalk with intermittent jogs, they found themselves pondering a timely question: Are the benefits of exercise mere hype, or do they hold up to scrutiny as reality?

In recent decades, exercise has emerged as something of a cultural panacea. Social media brims with testimonials about how running, swimming, or yoga has transformed lives. The market for wearable fitness technology and dietary supplements flourishes, fuelled by the persistent promise that movement is a gateway to a better, longer, happier life.

Odun recounted an article they had seen just last week: “Exercise can erase stress, sharpen memory, and even make you happier than money,” it declared. An ever-skeptical Zainab, responded bemused, “Is it really that simple? Can a thirty-minute jog do all that?”

Scientific studies consistently show that regular physical activity lowers the risk of chronic illnesses such as heart disease, Type 2 diabetes, and certain cancers. Cardiovascular endurance increases when the heart is challenged by aerobic activity, as does lung capacity and muscular strength. Yet, for all its proven effects, exercise is not a magic bullet, as moderation is required to prevent fatigue and injury. While moderate, regular exercise does appear to enhance immune function, reducing the risk of common illnesses like colds. However, excessive, or strenuous exercise may temporarily suppress immunity, making athletes more susceptible during periods of overexertion. Balance—rather than extremes—is key.

Physical activity is known to stimulate the release of neurotransmitters that can elevate mood and reduce anxiety. In fact, exercise is often recommended as part of therapeutic regimens for mild to moderate depression and anxiety disorders. However, though exercise can be a powerful tool for emotional regulation and stress management, it is not a cure-all.

Does exercise truly extend life? Studies suggest that physically active individuals live, on average, longer than sedentary counterparts. The difference can be several years, even after factoring in variables such as diet, genetics, and socioeconomic status. More striking, though, is the quality of those years: Regular movement preserves mobility, cognitive function, and independence well into old age. However, to be effective, it must be woven into a holistic lifestyle—combined with sound nutrition, restorative sleep, and supportive relationships.

The World Health Organization suggests at least 150 minutes of moderate-intensity aerobic exercise weekly for adults, alongside muscle-strengthening tasks. But even smaller doses—taking the stairs, dancing in the kitchen, or gardening—can be beneficial.

The benefits of exercise are real—rooted in science, echoed in lived experience—but not without limitations. The hype, while inspiring, sometimes distorts expectations. Movement can strengthen the heart, lift the spirit, forge friendships, and enrich life, but it is no panacea. The reality is both simpler and richer: Exercise is a tool, not a miracle; a celebration of what the body can do, not a guarantee of perfection.

In the end, the greatest benefit may lie not in the promises or the advertisements, but in the simple joy of moving side by side, step by step, beneath an ever-changing sky.

Love

Havilah