April 25, 2026, 6:35 am | Read time: 6 minutes
What I see daily in the hospital has led me to a clear conviction: Exercise is not an option, but a decision about how we age. I myself train every morning before work–not out of discipline, but because I know what’s at stake.
In my consultations, I hear the same sentence almost daily
In my consultations, I hear the same sentence almost daily: “I would like to exercise, but I don’t have time.” Then I have my patients describe their daily routine in detail. Most of the time, it quickly becomes clear: Time is available–it’s just used differently.
The data is clear: Physical activity is probably the most effective “pill” for a long, healthy life. Yet about half of Germans don’t move enough. According to Techniker Krankenkasse, 48 percent cite lack of time as the main reason for inactivity.1 “No time” has thus become one of the most convenient excuses in our society. The truth is simple: We have time. We just don’t take it. And that’s where a significant misconception lies. Because exercise doesn’t cost time–exercise creates life time.
One of the greatest misconceptions of our time
Most people view exercise as an additional burden in an already full day. But medically speaking, the opposite is true: Movement is not a leisure activity, but a biological necessity.
Our bodies were built for movement over millions of years of evolution. Only in the last few decades has our lifestyle dramatically changed: We sit constantly. As a result, our metabolism, cardiovascular system, and muscles are in a state of chronic underuse. The consequences are evident in the statistics–and I see them personally every morning in the hospital.
The silent killers of our lives
Today, most people no longer die from acute infectious diseases or accidents, but from chronic diseases. The deadly sextet includes:
- Metabolic disorders (insulin resistance, diabetes, fatty liver)
- Cardiovascular diseases
- Cancer
- Dementia
- Muscle and bone loss (sarcopenia, osteoporosis, osteoarthritis)
- Microbiome disorders
These diseases develop unnoticed over decades. Often, people feel healthy for a long time while processes are already underway in the background that damage vessels, promote inflammation, and slowly destroy organs. An example is insulin resistance–the process often begins 20 to 30 years before a metabolic disorder is diagnosed.
This is where exercise comes into play.
Also interesting: The 6 “silent killers” in the body and how we can control them for as long as possible
Exercise works against all 6 silent killers
There is hardly any medical intervention as comprehensive as regular physical activity. Exercise simultaneously combats all components of the deadly sextet!
- Exercise improves metabolism (specifically: insulin sensitivity, blood sugar regulation, and fat metabolism). Even a walk after a meal can significantly stabilize our blood sugar.
- Exercise lowers blood pressure, improves vascular elasticity, reduces vascular inflammation, and lowers the risk of heart attack and stroke.
- Numerous studies show that physical activity significantly reduces the risk of several types of cancer, including colon, breast, and prostate cancer.
- Exercise acts like a biological anti-dementia program, as it improves blood flow to the brain and stimulates the formation of new nerve cells. Especially endurance training!
- From age 40, we lose muscle mass. Strength training is one of the most important factors for a long, autonomous life, as it protects against weakness, falls, bone fractures, and loss of independence.
- Exercise changes the gut flora towards a greater diversity of healthy bacteria–a crucial factor for the immune system, metabolism, and inflammation regulation.
150 Minutes per Week
Arnold Schwarzenegger once put it aptly: “The day has 24 hours. You sleep six hours–that leaves 18. Don’t tell me you don’t have time to train.” Of course, that’s exaggerated. But the core is true: Exercise doesn’t require two hours daily. Just 150 minutes of activity per week are enough to drastically reduce the risk of many diseases. That’s just 20 minutes a day.
Also interesting: Cardiologist: “This is the optimal training volume for heart health”
Germany no longer dies suddenly—we die quietly! This “pill” could prevent it.
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Studies on Plus 10, Plus 15 to 20 Years
When people view exercise as a waste of time, they make a fundamental error in thinking: Movement is not a time-waster. Movement is an investment in more energy, better health, more performance, and more vital years of life. Studies show that a healthy lifestyle can extend our lifespan by about ten years–and our healthy lifespan by even 15 to 20 years. These years don’t happen by chance. They result from decisions.
Conclusion: The Hour That Extends Your Life
We all have the same 24-hour day. The crucial question is not: “Do we have time for exercise?” The crucial question is: “How important is our future to us?” Because every workout acts like a deposit into a biological account. An account that pays off as we age! Exercise is perhaps the best method to gain vital years of life.
About the Author: Prof. Dr. med. Thomas Kälicke is a specialist in surgery, orthopedics, and trauma surgery with additional qualifications in special trauma surgery, hand surgery, and physical therapy. In early 2011, he became chief physician at the GFO Clinics Bonn at the age of 38. Since 2025, he has also been the chief physician of general surgery at CURA Hospital in Bad Honnef. In addition to his clinical work, he has been advising and supporting people who want to change their lifestyle and stay healthy long-term for many years. As a sought-after speaker, he conveys scientifically sound insights into longevity in an understandable and practical way. He is the author of the book “LNGVTY – LÄNGER – BESSER – LEBEN.”