Physical activity
Physical activity and diet are closely connected. What you eat affects how much energy you have to move, and your activity level affects how your body uses the nutrients you consume.
What is this?
Physical activity ranges from daily walking and taking the stairs to structured training such as strength and endurance exercise. Norwegian health authorities recommend regular activity for adults and older adults, both for muscle and bone health and for cardiovascular health.
Diet and activity influence each other. Adequate energy and nutrients provide better capacity to be active, while activity in turn can support appetite regulation, sleep and overall health.
For activity to be effective, you need both energy to carry it out and nutrients for recovery afterwards. This applies whether the goal is performance, weight management or general health.
Why does it matter?
Regular physical activity is associated with lower risk of a range of lifestyle-related conditions, better mood and better sleep quality. It also helps preserve muscle mass and bone density throughout life.
Research suggests that even moderate amounts of activity, such as daily walking, provide significant health benefits, and that highly intensive training isn't necessarily required to achieve positive effects.
How to put this into practice
Move every day
Build walking or other light activity into your daily routine, for example on your commute or during breaks.
Combine endurance and strength
Alternate between activities that raise your heart rate and strength training for a well-rounded effect.
Eat enough to have energy
Ensure adequate energy intake, especially on days with a lot of activity.
Drink enough fluids
Keep track of your fluid intake, particularly during activity in warm conditions or during longer sessions.
Plan meals around activity
A light meal before and a more protein-rich meal after activity can support performance and recovery.
Make it a habit
Choose activities you enjoy, so that movement becomes a natural, sustainable part of everyday life.
What does the research say?
Studies show that regular physical activity is associated with lower risk of cardiovascular disease, certain types of cancer and reduced functional capacity in later life.
Research suggests that combining endurance training with strength training gives broader health benefits than either form of exercise alone.
There is also research pointing to the benefits of even short bursts of activity throughout the day, such as breaking up prolonged sitting, for blood sugar and overall health.
Common misconceptions
«You have to train hard and long for it to count.»
Studies show that moderate activity, such as brisk walking, provides clear health benefits and is a good starting point.
«You should eat as little as possible to 'earn' the effects of training.»
Adequate nutrition is necessary for the body to perform well and recover after activity.
«Physical activity is only important for weight control.»
Activity affects far more than weight, including cardiovascular health, muscle strength, mood and sleep.
Who should pay extra attention?
- People with known cardiovascular disease should consult a doctor before starting new, intensive training.
- Injuries or pain during activity should be followed up by a healthcare professional.
- Very low energy intake combined with a high activity level can be harmful and should be avoided.
- Older adults unaccustomed to activity should start gradually and ideally seek guidance.
Frequently asked questions
How much physical activity do I actually need?+
General recommendations suggest regular moderate activity throughout the week, combined with strength training a couple of times a week, but every bit counts.
Do I need to eat differently if I train a lot?+
With a higher activity level, your need for energy and certain nutrients, such as carbohydrates and protein, generally increases.
Is walking enough, or do I need structured training too?+
Walking provides good health benefits, but strength training offers additional benefits for muscle and bone health that walking alone doesn't provide.
Should I eat before or after training?+
Both serve a purpose — a light meal beforehand provides energy for the session, while a meal afterwards supports recovery.
Keep reading
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No two people are alike.
That is why we do not start with a diet – we start by getting to know you. SmartEating adapts advice and meals to your body, goals and daily life, so healthy choices become easier to live with over time.
