Physical activity has nine documented advantages.

 

9 proven benefits of physical activity

Physical activity refers to all the activities we do throughout the day, such as doing housework, shopping, walking to work and exercising such as playing sports or going to the gym. Evidence continues to grow that being physically active benefits both the body and mind, as well as reduces the risk of many diseases. Here are nine proven benefits of regular physical activity.

1. HELPS MAINTAIN A HEALTHY BODY WEIGHT

Low physical activity can increase someone's risk of becoming overweight or obese. While exercise alone does not necessarily lead to weight loss, it can support successful weight loss in combination with a balanced calorie-controlled diet. Additionally, there is evidence that regular physical activity can help maintain a healthy body weight over time.

2. LOWERS BLOOD PRESSURE

High blood pressure (or hypertension) is a risk factor for many diseases, particularly stroke and heart disease. Regular physical activity can increase the strength of your heart, which reduces the effort required to pump blood throughout the body. This lowers blood pressure by reducing the force on your arteries. There is good evidence that regular physical activity helps maintain a healthy blood pressure.

3. REDUCES THE RISK OF HEART DISEASE

Regular exercise, especially aerobic exercise such as brisk walking, jogging and cycling, has been shown to reduce the risk of developing heart disease. This benefit is seen in people of all body sizes. Overweight or obese people who are physically active are much less likely to develop heart disease than those who are not.

4. REDUCES THE RISK OF TYPE 2 DIABETES

It is known that exercise helps regulate blood sugar levels and improves our body's sensitivity to insulin. Physical inactivity has consistently been shown to increase the risk of developing type 2 diabetes. Also, regular exercise is often recommended for people with diabetes to help them control their blood sugar levels.

5. REDUCES THE RISK OF CERTAIN CANCERS

Cancer is a complex disease that is affected by many factors that can be controlled (eg smoking, unhealthy diet, high alcohol consumption) and uncontrollable (eg genetics, radiation, environmental pollutants). Evidence shows that regular moderate to vigorous exercise can help reduce our risk of developing certain types of cancer, including colon, colorectal, lung and breast cancers.

6. INCREASES MUSCLE STRENGTH AND FUNCTION

Skeletal muscle serves many functions, helping maintain posture, control movement, and generate body heat. As we age, our muscle mass tends to decrease, often due to a more sedentary lifestyle. This loss of muscle mass can reduce our mobility and increase our risk of falls and muscle diseases such as sarcopenia. 5 Regular exercise, especially resistance training (lifting weights or bodyweight exercises such as squats and push-ups) can help increase muscle strength and resistance and reduce our risk of muscle disorders such as sarcopenia.

7. IMPROVES BONE HEALTH AND STRENGTH

Weight-bearing exercise (e.g., running, dancing) along with resistance training has been shown to improve bone density in adolescents and reduce the risk of osteoporosis by helping to maintain bone density in adulthood, which is especially important for older adults and menopausal women because it can help slow the natural loss of bone density that occurs with age.

8. HELPS IMPROVE POSITIVE MENTAL HEALTH

Regular exercise has been shown to have a positive effect on our mental health and psychological well-being. The mechanism by which exercise benefits our mental health is not fully understood. What is known is that regular exercise can support the release of endorphins while also helping to relieve stress and promote a healthy sleep pattern, which can all work together to improve our mood. Additionally, there is some evidence to suggest that exercise may even help treat depression and other mental disorders.

9. REDUCES THE RISK OF DEMENTATION

Regular exercise has been consistently shown to protect against cognitive decline. While how exercise reduces cognitive decline is not yet fully understood, recent evidence suggests that the release of proteins known as neurotrophic factors likely play an important role. These beneficial factors help support neuron growth and repair, which helps support normal cognitive functioning. This may partly explain why older adults who remain physically active throughout their lives have a much lower risk of developing cognitive disorders such as dementia and Alzheimer's disease.

HOW MUCH PHYSICAL ACTIVITY SHOULD WE DO?

The World Health Organization recommends: Do at least 150 minutes of moderate-intensity aerobic physical activity per week or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate-to-vigorous-intensity activity.

Aerobic activities should be done in intervals of at least 10 minutes.

For additional health benefits, adults should aim to increase their moderate-intensity aerobic physical activity to 300 minutes per week or 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of both moderate and vigorous-intensity activity.

Muscle-strengthening or anaerobic activities involving major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) should be performed 2 or more days a week.

People with pre-existing health conditions are advised to consult a healthcare professional before doing additional exercise.