Performing regular physical activity provides many health benefits and has a positive effect on mood, self-worth and confidence. It can reduce the risk of stroke, developing heart disease, osteoporosis, type 2 diabetes, some cancers and high blood pressure. Stress release and weight control are other benefits of doing regular physical activity.
30 minutes a day, five days a week is an ideal amount of time to commit to a moderate intensity level of physical movement; two sessions of muscle-strengthening activities should also be introduced to your weekly routine, however it is recommended that these are not performed on consecutive days.
What Is Physical Activity?
Physical activity is movement of the body that uses more energy than resting, by using your muscles.
- Everyday activities – housework, gardening, walking to work or school, or any manual work you may do as part of your job
- Recreational activities – walking or cycling for recreation, dancing or playtime with children
- Sport – exercise classes including gym, organised team sports, individual training like swimming or competitive matches, for example, football, tennis or soccer.
Dr Alastair Brown from dearjane.com.au explains that there are four main types of physical activity: aerobic, muscle strengthening, bone strengthening and stretching:
- Aerobic – moves large muscles, namely arms and legs; running, swimming, walking and dancing are all examples of aerobic activities. It increases the heart rate and causes you to breathe harder. Your heart and lungs will become stronger and be able to work harder over time, if performing aerobic activities regularly
- Muscle strengthening – by performing push ups, lifting weights, climbing stairs or sit ups, you can improve the power, endurance and strength of your muscles
- Bone strengthening – lifting weights, running, walking and jumping rope strengthens your bones as they are supporting your body’s weight during these activities
- Stretching – improves joint movement and flexibility. Yoga, toe touching and side stretches are great examples of this.
What Are The Health Benefits Of Physical Activity?
The health benefits of an active life are numerous, on both a physical and mental level.
- Coronary heart disease – including heart attacks and angina are greatly reduced, almost by half, when regular physical activity is introduced into your daily routine. Having already suffered from heart disease does not limit or stop you from performing physical activities, in fact can greatly improve your chances of not experiencing further difficulties and improving your quality of life. Physical rehabilitation programmes and specialists exist to help those who have suffered from heart disease continue to live an active life
- Stroke – regular physical activity can reduce your risk of having a stroke by almost a third, as opposed to those who do not exercise regularly
- Cholesterol – high-density lipoprotein (HDL) cholesterol is raised in people who perform regular physical activities. This is a good cholesterol that prevents small fatty lumps called atheroma from forming in the lining of the arteries, and thus helps protect against and prevent cardiovascular disease that includes stroke and coronary heart disease
- High blood pressure – blood pressure levels can be lowered by regular physical activities, and can even be prevented from rising if you do not suffer from high blood pressure. High blood pressure is a common risk factor in heart disease and stroke
- Diabetes – you have a lower risk of developing type 2 diabetes if you are physically active on a regular basis, as opposed to those who are inactive. Those who have been diagnosed with impaired glucose tolerance (prediabetes), regular physical activities can typically prevent the onset of diabetes and those who already live with diabetes can improve their control of the disease with regular physical activity
- Weight control – combined with a healthy diet, regular physical activity is the most effective way to burn excess fat, and maintain a healthy lifestyle and keep your weight under control
- Joint and bone problems – thinning of the bones, or osteoporosis, can be prevented with regular bone strengthening physical activities such as running, walking or dancing. Osteoarthritis and lower back pains have been shown to decrease in people who maintain a physically active lifestyle. With joint and bone issues some assistance may be needed at home and bathroom.
- Cancer – the risk of developing some cancers like colon, or bowel cancer, and breast cancer, can be almost halved in people who make regular physical activity a regular part of their daily routine
- Mental health – regular physical activity can help you sleep better, lower stress, anger and anxiety, boost energy levels and serotonin levels in the brain which improves mood, attitude and self-esteem
- Memory loss and dementia – maintaining an active lifestyle by regular physical activity keeps the brain active and may help to prevent some forms of dementia. As you age, physical activity will help you remain mobile much later in life. Stretching exercises will help with your flexibility, and bone and muscle strengthening activities will help you lead a more independent lifestyle
- Smoking cessation – an increased level of physical activity can help smokers with withdrawal symptoms and also decrease the desire to smoke
Health benefits for children who are regularly physically active are numerous. They are less likely to become overweight and it helps with growth and development. On a social level children who are active are more likely to interact positively with other children and can help them achieve greater results academically.
How Much Physical Activity Should I Do?
All age groups should limit the amount of time spent sitting during the day and adults should aim to combine a mixture of muscle strengthening and aerobic activities.
- Under 5’s – water based and floor based activities conducted in a supervised, safe environment should be encouraged from birth; children who are able to walk unaided are recommended to spend a total of three hours spread over a day engaging in physical movement activities
- Children and young people – bone strengthening and muscle strengthening activities at a vigorous intensity level such as sport should be encouraged several times a week, and a minimum of 60 minutes of moderate intensity level activities such as walking should be achieved on a daily basis
- Adults (16 – 64 years) – at least 30 minutes a day, five days a week of moderate intensity level physical activities should be achieved; this can be substituted by 75 minutes of a higher level intensity physical activity three times a week
- Older adults (65+ years) – 30 to 60 minutes of a moderate intensity level of physical activity such as aerobics or walking on a daily basis is encouraged.
What Are The Risks With Physical Activity?
On the whole, there are many benefits associated with physical activity, even for those who struggle with ill health or heart disease. Under the guidance of a health care professional, these people are still able to live an active lifestyle. There are however a few risks that can be associated with physical activity:
- Sprains, strains and breakages can occur as a result of physical activity. These are less likely to happen if you stretch before commencing and wear the appropriate footwear
- Stress fracture in bones can occur from some endurance sports
- In very rare cases sudden death can occur, generally if there is an undiagnosed heart condition present. Always consult your doctor before implementing any major changes to your physical activity routine.
Also consult your doctor if you have suffered from chest pains before you commence a physically active lifestyle change or if you experience chest pains, dizziness, breathlessness or joint pain after you have begun physical activity.
Tips To Consider When Increasing Physical Activity Levels
- Gradually increase your physical activity levels. Start with moderate intensity levels for shorter periods of time and then slowly build up.
- Feelings of helplessness and a desire to give up are common when pursuing new or healthier goals. Don’t give up.
- Make small changes to your daily routine that can help boost levels of physical activity. Take the stairs instead of the elevator; get off the bus one stop earlier so you have to walk further; walk instead of drive to the shops. Small things can make a big difference.
- Keep your new attitude to physical activities high on your list of priorities. Make it an integral part of your daily routines.
- Remember to stretch and include muscle and bone strengthening activities, such as weight lifting, walking, running, swimming and yoga.
- Use a pedometer. This is a small device that you can attach to your belt or waistband that counts the steps you take. This is a great motivational tool that can help you really see the difference you are making every day.
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