The Benefits of Physical Activity

Physical inactivity is now the fourth leading risk factor for global mortality (6% of deaths globally) (WHO, 2010). It is “estimated as being the principal cause for approximately 21-25% of breast and colon cancer burden, 27% of diabetes and approximately 30% of ischaemic heart disease burden” (WHO, 2010). Physical inactivity is an issue both globally and locally. Less than half (48%) of all American adults meet physical activity guidelines and less than 3 in 10 high school students get at least 60 minutes of physical activity every day (CDC, 2012).

According to the Centers for Disease Control and Prevention, “regular physical activity is one of the most important things you can do for your health” (February 16, 2011). It plays a vital role in helping to: reduce one’s risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and some cancers; strengthen one’s bones and muscles; improve one’s mental health, mood, and ability to do daily activities; prevent falls in older adults; and increase one’s chances of living longer. As one ages, strengthening bones and muscles become especially important in helping mitigate arthritis, maintaining muscle mass and improving one’s ability to do everyday tasks. If you are a cancer survivor, getting regular physical activity “not only gives you a better quality of life, but also improves your physical fitness” (CDC, February 16, 2011).

In addition to helping maintain weight loss and prevent excess weight gain, combatting health conditions and diseases, and improving mood, physical activity has several other benefits. Mayo Clinic notes that it also boosts energy and endurance and promotes better sleep (2011). The benefits of physical activity are hard to ignore. By taking the necessary steps to improve their physical fitness, individuals can improve their lives on a number of different levels.

The World Health Organization recommends varying levels of physical activity for different age groups. Children and young people 5-17 years of age are encouraged to engage in at least 60 minutes of moderate- to vigorous-intensity physical activity daily and to incorporate vigorous-intensity activities, including those that strengthen muscle and bone, at least three times per week (2010). Adults 18-64 years of age should engage in 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. In addition, muscle strengthening activities, involving major muscle groups, should be done on two or more days a week. Those 65 years old and above should follow the same guidelines as the 18-64 age group, or be as physically active as their abilities and conditions allow (2010).

What counts as aerobic activity? The CDC states that aerobic activity is movement that “gets you breathing harder and your heart beating faster” (December 1, 2011). The level of intensity determines how hard one’s body is working. Moderate-intensity aerobic activity raises one’s heart rate enough to break a sweat. Forms of movement at this level include walking briskly, doing water aerobics, riding a bike on relatively level terrain, playing doubles tennis and pushing a lawn mower. Vigorous-intensity aerobic activity increases heart rate enough to make breathing hard and fast. Forms of movement at this level include jogging or running, swimming laps, riding a bike on hilly terrain, playing singles tennis and playing basketball (CDC, December 1, 2011).

According to the CDC, as long as physical activity is done at a moderate or vigorous effort for at least 10 minutes at a time, it is fine to split it up into smaller segments of time throughout the day (December 1, 2011). Making time to meet recommendations does not have to be monotonous or boring. Physical activity can be a chance to unwind, enjoy the outdoors and connect with friends or family in a fun social setting. Mayo Clinic (2011) suggests taking a dance class, discovering new hiking trails or joining a sport team, but the possibilities are endless!

References

Centers for Disease Control and Prevention. (2011, February 16). Physical activity and health. Retrieved from http://www.cdc.gov/physicalactivity/everyone/health/index.html

Centers for Disease Control and Prevention. (2011, December 1). How much physical activity do adults need? Retrieved from http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Centers for Disease Control and Prevention. (2012, August 7). Facts about physical activity. Retrieved from http://www.cdc.gov/physicalactivity/data/facts.html

Mayo Clinic. (2011). Exercise: 7 benefits of regular physical activity. Retrieved from http://www.mayoclinic.com/health/exercise/HQ01676

World Health Organization. (2010). Global recommendations on physical activity for health. Retrieved from http://whqlibdoc.who.int/publications/2010/9789241599979_eng.pdf