Exercise for Young People

Radio Voice of Life, dear listeners, hello! You are listening to our voice from Radio Voice of Life, which is broadcast every morning on a shortwave of 41 metres. This is the Youth Programme. Dear listeners and young people, I am very happy to connect with you through the Youth Programme. You are listening to the Youth Programme on Radio Voice of Life, and I warmly welcome you to your show, which is the Hope of Youth Programme. I also thank you, esteemed listeners, for allowing me to be a guest in your homes, workplaces, and shops. As usual, I will introduce myself; I am Faiz. In this part of the programme, we will listen to the first segment, and then we will return to continue with the programme.

In this part, we will come back to continue. Ahmad, my dear, it’s time! It’s already 7 o’clock! You said you would exercise in the morning for just five more minutes. Are you really happy with only five minutes? Five minutes? That can be one hour of exercise! It’s not just good for the body, Ahmad; it’s beneficial for your soul too. Do you remember what you said last week? Oh, yes! Well, sometimes I make decisions, but putting them into action is hard. Last night, I fell asleep very late, I admit it, but exercise should be like a healthy habit. You are young; your body should be active. If you don’t start now, it will be too late. You’re right, dear; I understand. Sometimes I feel I lack motivation. Ahmad, motivation isn’t always in your mind; sometimes you have to push yourself. It is also written in the Bible that therefore, dear believers, because of God’s mercies, I urge you to present your bodies as a living sacrifice, holy and pleasing to God; this is your reasonable service. See, dear? Even our bodies must be healthy and ready to serve God. You said something very good; the body is indeed a gift from God, and we must take care of it. Exactly, dear! Let’s start with some light exercise today, like running or doing home workouts. We can head out for a jog in the park near our house. See, Ahmad, doesn’t it feel good? It’s like your mind is cleared of stress and problems. Oh dear, I really needed this! I’ve felt this urge for a long time; my body hurts a little, but my heart is calm. They say exercise is good for the soul—it’s really not a lie! It even helps you feel less anxious and boosts your concentration.

Ahmad, I always used to think exercise was just about losing weight, but now I understand its benefits are far greater. Oh, let’s take a minute to breathe deeply. Ahmad, the Bible also mentions that while exercise is beneficial for the body in some respects, godliness is beneficial in all things, holding promise for both the present life and the life to come. This means that exercising is important for both our bodies and our faith. Ah, this verse is very blessed! Maintaining a balance between spirit and body means that not only prayer and devotion are necessary, but also the health of our bodies. Exactly! We young people must keep our bodies healthy because we have only one body. God created us to be active, not to sit in front of computers and phones all day. You’re right, Nargis! We should commit to preparing our programmes every morning. Let’s exercise for half an hour every day, whether it’s walking or doing workouts at home. We will do this together! It will create a family activity for us. We will also include our mother. Thank God I have a wife like you. I fully understand that exercise not only strengthens the body but also uplifts the human spirit.

Dear young people and esteemed listeners, we warmly welcome you to this segment of the programme. The topic of our programme today is a very important and practical subject. Dear friends, our topic today is exercising for youth. Yes, dear young people, we also have the collaboration of our dear friend Faiz in the programme, who will share his thoughts related to our topic. Hello, Faiz, welcome to the programme! I also greet you, Nargis, and all the dear listeners from wherever they hear our voice. Nargis, you chose the topic of exercise. Today, we will discuss how we can promote exercise and health among youth. There are many important issues to address. Indeed, it’s a sensitive topic that we need to talk about. Yes, my friend, let’s start our programme with a very important question. Faiz, could you tell our listeners what impact exercise has on youth and how important it is?

Yes, of course, Nargis. If we talk about the importance of exercise, it is one of the most critical issues regarding health and the future of a generation and a community. Nargis, to start, I want to share an interesting point from scientific research. Studies show that physical activity, apart from its psychological effects, stimulates the production of a protein called BDNF, which acts like a fertiliser for defensive and nerve cells. Moreover, research in epidemiology has proven that regular exercise in youth helps in the energy storage needed after the age of 40 and 50. This is because if we exercise, our bodies remain healthy. Our skeletal structure continues to develop healthily over time. An interesting point I want to share today, Nargis, is that we should practice our exercises using computer-based routines or programmes designed for youth. What else is there? The issue arises from our busy lifestyles; we often sit for hours at desks, behind computers, or as office workers with books and pens in hand. There’s no need for young people to spend long hours in gyms or clubs. We know that micro-workouts exist; for example, a person can work for an hour, then exercise for ten minutes. In those ten minutes, they can focus on a specific muscle group or do squats or other movements. Micro-exercise doesn’t require you to go to a gym or club. In today’s world, exercise serves as a remedy for the fatigue of screen time and the lack of movement in our digital age. We should use exercise as a means for maintaining our biological well-being.

Nargis, the third point is that exercise benefits us in two practical and vital ways in our daily lives. It helps us manage stress. What can we do about stress? Well, exercising can reduce cortisol levels, the hormone responsible for stress, while releasing mood-enhancing hormones like endorphins and dopamine into our bodies. This helps our minds cope better with life’s pressures. If we’ve noticed, after exercising, we feel happy. Personally, when I exercise, my state of mind before and after is completely different. The endorphins and dopamine released during exercise change our entire outlook. Regular exercise teaches us that achieving results requires persistence. This regular exercise directly influences how we organise our routines, Nargis. Furthermore, scientific principles state that quality and consistency are more important than sudden intensity. We must maintain consistency—not that we exercise intensely for a month and then stop. In medicine, there’s a rule that states 150 minutes of exercise per week. If you exercise for 150 minutes during the week, you will see results. It’s essential to continue and maintain that exercise. This subject is crucial as it affects our sleep, lifestyle, and overall health.

Nargis, we have seen how important exercise is. Exercise sometimes helps us learn and develop. It transforms us from one state to another, making us better individuals. Yes, very well said! Thank you, Faiz. So, exercise isn’t just about appearance; it’s a way of respecting our bodies, which are gifts from God. Dear listeners, let’s see what God says about this topic. God has said in 1 Corinthians 6:19-20: “Do you not know that your body is a temple of the Holy Spirit within you, which you have from God? You are not your own, for you were bought at a price. Therefore, glorify God in your body.” Amen! Yes, dear youth, we read in this verse that God values our bodies, and it is our responsibility to take care of them.

Dear listeners, in this segment of the programme, let’s listen to a beautiful song. After the song, we will welcome you back to continue the programme.

[Song Lyrics]

Yes, dear young people, that was a beautiful song we listened to together, and we warmly welcome you back to the programme. Faiz, in relation to the importance of exercise and its impact on youth, let’s discuss the problems that arise from not exercising. Faiz, it’s a very important issue. As we mentioned, living a healthy life as young people means continuing with exercise. We have talked about the benefits of exercise from the perspectives of society, physiology, and neuroscience. If someone does not exercise, before I discuss the consequences of not exercising, I want to mention that exercise isn’t just for young people or those in their twenties or forties. We should exercise at any age. For instance, someone who is 60 years old should also exercise—not necessarily in a heavy manner but through walking or light activities. Our bodies need to be active at every age. If we don’t exercise, our muscles won’t strengthen. Understand that exercising is essential for everyone, from children to the elderly.

Now, Nargis, what happens if we don’t exercise? Well, there are many problems. Firstly, physical weakness occurs. Young people who lack movement tire easily, and their physical capabilities diminish over time. They might think, “What’s happening to me?” They become weaker. Secondly, if a person spends a lot of time sitting at a computer or in the office without movement, they may gain weight and face early health issues. Our weight increases gradually; for example, we may start at 50 kg and end up at 60, 70, or even 130 kg. Excess weight is a health issue, and we should not let our weight rise uncontrollably. Additionally, health problems like heart disease, lung issues, and kidney problems arise from obesity, particularly heart disease and blood-related problems caused by fat. If you consume excess fat without exercising, you will face weight gain and subsequent health problems.

The third issue is decreased concentration and energy. If we don’t exercise, our concentration and energy levels will gradually decline. The fourth issue is increased stress and anxiety. As I mentioned earlier in the programme, exercise stimulates the release of dopamine and endorphins in the brain. If these substances are not produced, stress and anxiety will increase, leaving you constantly feeling overwhelmed and in a state of stress. This poses risks to your health, dear friends and esteemed listeners. Unfortunately, many young people spend hours without moving, which is harmful to their well-being. This sedentary lifestyle can negatively affect our health over the long term.

Dear young people and esteemed listeners, we understand that exercise is very important and fundamental to our lives. Let’s consider how we can start and what we can do. I’d like to offer you a few small suggestions. The first suggestion is to start small. Don’t try to run a 10 km race right away or lift heavy weights at the gym. Start with small steps, like running 500 metres or doing half an hour of light exercises or walking.

The second suggestion is to find an exercise you enjoy. Some people like running, while others prefer weightlifting or martial arts. Consider signing up for a sport you love.

The third suggestion is to exercise with friends. Working out alone can become boring. If you can exercise alone, that’s great, but find a friend to exercise with.

The fourth point is about maintaining balance. Exercise should be a part of your life, not the entirety of it.

We can start exercising today and gradually build up our routine. Thank you, Nargis; that was excellent!

Thank you, dear listeners. We discussed the consequences of not exercising and how to incorporate exercise into our lives. We also talked about how exercise impacts our character. Engaging in exercise greatly enhances our personality; it builds confidence and increases our motivation.

Let’s make a small step today towards a healthier future. Dear listeners, this was our programme for today. Until next time, may God bless you.

[Song Lyrics]