importance of physical activity

 Physical activity refers to the activities we do during the day, such as housework, 

shopping, walking to work, and exercise, such as playing sports or going to the 

gym. Physical activity benefits both indoor and outdoor environments. So today I 

am going to share more than 9 benefits of physical activity. You may get these 

health benefits if you are more active than someone who is not active at all.

Regular physical activity can have immediate and long-term health benefits that 

reduce the risk of developing diseases such as type 2 diabetes, cancer, and 

cardiovascular disease, and can reduce the risk of premature death by 20–30%. 

This is why understanding how physical activity benefits us is even more 

important.

Physical activity has been shown to be an important risk factor for the prevention 

of at least 35 chronic diseases and is a fundamental component in maintaining a 

person's quality of life over the years. This is why the World Health Organization 

(WHO) has established April 6 as World Physical Activity Day.

1. helps maintain a healthy body weight: 

A little physical activity can increase the risk of being overweight or obese. 

While exercise alone does not necessarily lead to weight loss, in combination 

with a balanced, calorie-controlled diet, it can support successful weight loss. In 

addition, 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 around 

the body. This decreases the force on your arteries, lowering blood pressure. 

There is good evidence that regular physical activity helps maintain healthy 

blood pressure. 

3. lowering the risk of heart disease: 

Regular exercise, especially aerobic exercise such as brisk walking, running, 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 get heart disease compared to those 

who are not.

4. reduces the risk of type 2 diabetes:

Exercise is known to help regulate blood sugar levels and improve the body's 

sensitivity to insulin. Physical inactivity, on the other hand, has been consistently 

shown to increase the risk of developing type 2 diabetes. In addition, regular 

exercise is often recommended for people with diabetes to help control blood 

sugar levels.

 5. Reduces the risk of certain types of cancer:

Cancer is a complex disease influenced by many controllable 

(smoking, unhealthy diet, high alcohol consumption) and uncontrollable 

(genetics, radiation, environmental contaminants) factors. Evidence suggests 

that regular moderate-to-vigorous exercise may help reduce our risk of 

developing certain types of cancers, including colon, colorectal, lung, and breast 

cancers.

 6. It increases muscle strength and function:

Skeletal muscles perform many functions, helping to maintain posture, 

controlling movement, and generating body temperature. 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. Regular exercise, particularly 

resistance training (such as lifting weights or bodyweight exercises such as 

squats and push-ups), can help improve muscle strength and endurance and 

reduce our risk of muscle disorders such as sarcopenia.

 7. It improves bone health and strength:

Bodyweight training (running, dancing) as well as resistance training have 

been shown to improve bone density in adolescents and help maintain bone 

density in adulthood, reducing the risk of osteoporosis.This is particularly 

important for older adults and menopausal women, as it can help slow the 

natural loss of bone density that occurs with age.

8. Helps promote positive mental health: 

Regular exercise has been shown to have a positive effect on our mental health 

and psychological well-being. The exact mechanism by which exercise benefits 

our mental health is not fully understood. What is known is that regular exercise 

can promote the release of endorphins, as well as help relieve stress and 

promote a healthy sleep pattern, which can work together to improve our mood.

Furthermore, there is evidence to suggest that exercise may even help in the 

treatment of depression and other mental disorders.

9. It reduces the risk of dementia and improves brain memory:

Physical activity improves blood flow to the brain and helps brain health and 

memory. Among adults and older adults, it can help protect mental function.

Regular exercise has been consistently shown to protect against cognitive 

decline. Although it is not yet fully understood how exercise reduces cognitive 

decline, recent evidence suggests that the release of proteins known as

neurotrophic factors likely plays a role. These beneficial factors help promote the 

growth and repair of neurons that help support normal cognitive functioning. 

This may partly explain why older adults who remain physically active throughout 

life have a much lower risk of developing cognitive disorders such as dementia 

and Alzheimer's disease. 

10. slows down the aging process: 

A recent study found that frequent physical activity reduces the likelihood that an 

older person will experience a physical disability.

It postpones the aging process, increases the longevity of life and also keeps 

bones strong and reduces the risk of osteoporosis.

How much physical activity should we do?

The World Health Organization recommends that-

Do a minimum of at least 150 minutes of moderate-intensity aerobic physical 

activity per week or at least 75 minutes of vigorous-intensity aerobic physical 

activity per week or an equivalent combination of moderate and 

vigorous-intensity activity.

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

Adults should try to increase their moderate-intensity aerobic physical activity to 

300 minutes per week, or 150 minutes of vigorous-intensity aerobic physical 

activity per week, or an equivalent combination of moderate-and 

vigorous-intensity activity for additional health benefits.

Muscle-strengthening or anaerobic activities involving major muscle groups

(legs, hips, back, abdomen, chest, shoulders, and arms) should be performed 

2 or more days per week. For people with underlying medical conditions, 

it is advised that they consult a healthcare professional before engaging in 

additional exercise.

increase your physical activity:

In today's busy society, regular physical activity can be difficult to maintain and 

requires both time and effort. Here are some tips to help you increase your 

physical activity levels:

Make realistic goals: Committing to increasing your physical activity is an 

important first step. Setting a goal (for example, reaching 10,000 steps every day)

and planning what you need to do to achieve this goal 

(for example, planning to walk part of your commute) can help you stay focused 

and engaged.

Take the stairs: An easy way to increase your daily physical activity is to take 

the stairs instead of the elevator whenever possible.

Involve your friends: Exercise is better with friends. Try joining a sports team or 

going for a run or brisk walk with a friend.

Try leaving earlier or parking further away and walking part of the way.

Take regular breaks from sitting: Many of us spend most of our days sitting, 

whether at work or at home. Try to take regular breaks to walk and stretch your 

legs, and avoid sitting for long periods.

Make these tasks enjoyable: exercise, like a healthy and balanced diet, should 

not be a routine task; if we do not enjoy it, we will not be able to continue for an 

extended period of time.Try to find an activity that you enjoy and that you can 

stick with for the long haul.

Final Thoughts:

It's no secret that physical activity is good for our health. Physical activity 

contributes to prolonging life and improving its quality through multiple benefits. 

However, we must not forget that it is only part of a healthy lifestyle and for good 

health, we must also focus on eating a balanced diet that is rich in fruits and 

vegetables, whole grains, some dairy, nuts, legumes, eggs , lean meat, and fatty 

fish, and limit our intake of saturated fats, sugars, and salt. And now that we 

know that exercise can help improve our physical condition with the benefits of 

physical activity, what you do matters. Physical activity is a must to enjoy the 

glow of good health. By using all the above benefits, we get a healthier, more 

pleasant, and therefore longer life. If you want to know more about 

physical benefits then go here.