If you’re not active, start with just a few minutes of activity a day, and gradually increase it. Experts recommend including endurance (aerobic) exercise, flexibility routines and strength-training exercises that work many muscle groups at once.
Sneak physical activity in all day: walk instead of driving or taking the elevator, jog around the soccer field during practice, bike to a friend’s house and park at the back of the lot.
1. Lowers your risk of chronic diseases
Regardless of age, regular physical activity lowers your risk for many chronic diseases and can improve your quality of life. It can help prevent and control health problems such as heart disease, diabetes, high blood pressure, cancer, depression and Alzheimer’s disease. In addition, it can boost self-esteem and mood, improve sleep quality and energy and reduce feelings of stress and anxiety.
Inactive lifestyles increase your chances of developing these long-term (chronic) conditions and can result in more visits to the doctor, hospitalisations, and expensive medical care. In fact, chronic diseases account for 7 out of 10 deaths and they cause over half of all health spending in the United States.
We have become a society that spends a lot of time sitting down, either at work or in leisure activities such as watching TV, using the computer and riding a bus or train for long journeys. This type of inactivity is known as sedentary behaviour and has been called a “silent killer”. It raises your risk of getting certain types of cancer, cardiovascular disease and obesity and increases your risk of mental health problems such as stress and clinical depression.
Fortunately, being active can be easier than you think and even small amounts of physical activity can provide health benefits. Aim for at least 30 minutes of moderate physical activity on most days of the week, which can include brisk walking, swimming, dancing, gardening or following an exercise video or class. If you have a health condition or injury, talk to your doctor before you begin any new exercise program. They can suggest ways to manage your injury or illness and keep you safe and healthy while you’re being active.
2. Helps you maintain a healthy weight
It is important to get regular physical activity as it can help you maintain a healthy weight and reduce your risk of heart disease, cancer, diabetes and other chronic diseases. Being active can also keep your bones and muscles strong, improve your posture and balance and increase your energy levels.
The health benefits of being active are available to people of all ages and abilities, regardless of their body size or shape. Adults should aim for 150 minutes (2 1/2 hours) of moderate or vigorous intensity physical activity on most, preferably all, days of the week.
Finding ways to be more active can be a challenge, but the good news is that being active can be easy! Sneak in some activity throughout the day – try cycling or walking to work instead of driving, take the stairs rather than elevators, go for a brisk walk during your lunch break, get off your bus or train one stop earlier and walk the rest of the way, or park at the back of the lot when shopping. You can also do some fun activities with your family, like jogging around the soccer field during your child’s practice, going on a neighbourhood bike ride or hiking trip, or playing tag in the backyard.
3. Keeps your bones and muscles strong
We all know that exercise is good for our body, helping us to reduce our risk of long-term (chronic) conditions such as heart disease, type 2 diabetes and some cancers. But did you know that regular physical activity also helps to strengthen bones?
Studies show that adults who are active have higher bone mineral density and stronger, more flexible muscles. In addition, doing muscle-strengthening activities at least two days each week can help reduce the loss of bone density that happens with age.
The most effective ways to increase your daily activity are by cycling or walking instead of driving, taking the stairs, getting off a bus or train one stop early and walking to work or home or by playing sport with the children, gardening or taking the dog for a walk. Other ways to be more active include taking a short walk during your lunch break, dancing, going for a swim or playing tennis.
It is important to try to do some weight-bearing exercises, such as walking, jogging or climbing the stairs, at least four to five times each week. However, non-weight-bearing exercises such as swimming, cycling and chair exercises can also help you build muscles and improve flexibility and balance.
Everyone can enjoy the health benefits of being active, regardless of their age, abilities or fitness level. In fact, older people who take more physical activity tend to have lower rates of death and disability compared with those who do less. Exercise may even help to prevent or slow down the onset of certain diseases such as cardiovascular disease, dementia and Alzheimer’s disease. And being physically active can also boost mental health and well-being by reducing stress, depression and anxiety.
4. Reduces your risk of heart disease and stroke
Only a few lifestyle choices have such a profound impact on your health as regular physical activity. It can improve your brain health, help you control your weight, lower your risk of disease and strengthen bones and muscles.
It also reduces the chance of other conditions that put stress on your heart, like high blood pressure and diabetes. Adults should try to get at least 30 minutes of moderate-to-vigorous intensity physical activity on most days of the week. Walking, gardening, housekeeping, taking the stairs and playing sports count toward that goal.
The good news is that almost 80% of premature heart disease and stroke can be prevented with healthy behaviours like eating well, being active, not smoking and managing other risk factors like high blood pressure or diabetes. That’s why it’s important to work with your health care team to build a powerful prevention plan that you can stick to.
Everyone can benefit from being physically active – no matter age, ability or body type. Even short bouts of activity can offer heart benefits, so don’t be discouraged if you aren’t meeting the guidelines. Bike to work instead of driving, jog around the soccer field during your kid’s practice, go for a walk after lunch at the office or set aside time to play tag with your kids.
5. Keeps you mentally active
We know physical activity improves our mood and helps us sleep better, but it can also help with mental health. Being active is a great way to boost your self-esteem and manage stress, depression and anxiety. In addition, studies show that people who exercise regularly are less likely to develop depression and more likely to feel a sense of purpose.
Being active doesn’t have to mean going to the gym, or at least it shouldn’t. You can do almost anything that gets you moving: walking, playing a sport, yoga, swimming or dancing. But it’s important to make it a regular part of your routine, especially at this time of year when shorter days, colder temperatures and family events may interfere with your exercise habits.
It can be difficult to stay motivated to be active, but try to keep in mind that it will improve your overall wellbeing. If you’re struggling to find the motivation, consider getting a workout buddy or joining an exercise group. This can help you stay accountable and enjoy the activities more. You could even set fitness goals for yourself and use a wearable device to track your progress.
If you can’t stick with a specific workout routine, try to sneak it in on days when you’re not busy or stressed. Even small changes such as taking the stairs instead of the elevator or parking your car a little further away from the shopping centre can count towards your weekly exercise goal. You can also try doing your exercise outside, in a park or on the beach – this can be a fun and relaxing change from your usual workout routine.