Physical Activity

Physical activity is key to improving the health. By being active physically will lower your risk of getting a disease such as Diabetes, Heart and Vascular Disease, also Obesity.

The Benefits of Physical Activity

Regular physical activity is one of the most important things you can do for your health.

If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.

It’s important to start slowly and gradually increase your level of activity.

If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. What’s important is that you avoid being inactive.

1. Physical activity : Control Your Weight

Looking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in controlling your weight.

You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink.

When it comes to weight management, people vary greatly in how much physical activity they need.

You may need to be more active than others to achieve or maintain a healthy weight.

To maintain your weight:

Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It’s possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To lose weight and keep it off:

You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you’re eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

2. Physical activity : Reduce Your Risk of Cardiovascular Disease

Coronary heart disease and stroke are two of the leading causes of death globally.

But following the Guidelines and getting at least 150 minutes a week (2 hours and 30 minutes) of moderate-intensity aerobic activity can put you at a lower risk for these diseases.

You can reduce your risk even further with more physical activity.

Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

3. Physical activity : Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome.

Metabolic syndrome is a condition in which you have some combination of :

too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar.

Research shows that lower rates of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30 minutes) a week of at least moderate-intensity aerobic activity. And the more physical activity you do, the lower your risk will be.

4. Physical activity : Reduce Your Risk of Some Cancers

Being physically active lowers your risk for some types of cancers.

Research shows that:

Physically active people have a lower risk of colon cancer than do people who are not active.
Physically active women have a lower risk of breast cancer than do people who are not active.

By being physically active, you reduce your risk of endometrial and lung cancer.

Although the research is not yet final, some findings suggest that your risk of endometrial cancer and lung cancer may be lower if you get regular physical activity compared to people who are not active.

Improve your quality of life.

If you are a cancer survivor, research shows that getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.

5. Physical activity : Strengthen Your Bones and Muscles

As you age, it’s important to protect your bones, joints and muscles.

Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.

Build strong, healthy muscles. Muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Slowly increasing the amount of weight and number of repetitions you do will give you even more benefits, no matter your age.

6. Physical activity : Improve Your Mental Health and Mood

Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age.

It can also reduce your risk of depression and may help you sleep better.

Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits.

Some scientific evidence has also shown that even lower levels of physical activity can be beneficial.

7. Physical activity : Improve Your Ability to do Daily Activities and Prevent Falls

A functional limitation is a loss of the ability to do everyday activities such as climbing stairs, grocery shopping, or playing with your grandchildren.

How does this relate to physical activity? If you’re a physically active middle-aged or older adult, you have a lower risk of functional limitations than people who are inactive

Already have trouble doing some of your everyday activities?

Aerobic and muscle-strengthening activities can help improve your ability to do these types of tasks.

Are you an older adult who is at risk for falls?

Research shows that doing balance and muscle-strengthening activities each week along with moderate-intensity aerobic activity, like brisk walking, can help reduce your risk of falling.

8. Physical activity : Increase Your Chances of Living Longer

Science shows that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

This is remarkable in two ways:

Only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.
You don’t have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.

Everyone can gain the health benefits of physical activity – age, ethnicity, shape or size do not matter.

How much of physical activity is recommended?

WHO recommends:

Children and adolescents aged 5-17years

Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.
Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

The intensity of different forms of physical activity varies between people. In order to be beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration.