Physical activity is important for preventing chronic and life-threatening diseases, such as heart disease, diabetes, depression and back pain. Talk to your doctor or a fitness professional before starting an exercise program.
Start by adding small bursts of activity to your routine. For example, ride your bike to work instead of driving or walk part way to a destination, like the grocery store.
Improved Mental Health
When you feel stressed, low or tired it’s easy to let exercise fall by the wayside. With shorter days, colder weather and busy festive seasons it can be harder to maintain routines and find the motivation you need to get moving. But staying active can improve your mood, help you sleep better and give you a natural energy boost. Plus activities like yoga, swimming and dancing can help reduce stress and keep you in a healthy headspace. It’s important to find activities you enjoy – this will make it easier to stick with them, especially when you don’t feel like exercising!
Lower Risk of Chronic Diseases
Most chronic diseases—like heart disease, diabetes, cancer and osteoporosis—are preventable by avoiding unhealthy behaviors like smoking and being physically inactive. If you have a family history of a certain disease, it’s even more important to be active and healthy. A regular exercise program, including both aerobic and strength training, can help you reduce your risk of developing the disease and also lower your blood pressure.
Being physically active can also help you manage the symptoms of some chronic conditions such as arthritis, fibromyalgia and chronic fatigue syndrome. Physical activity can help you stay in good shape and increase your strength and flexibility, which can make living with these conditions much easier.
Regardless of your age, gender or body weight, it’s always better to be active than not. Even small amounts of activity are beneficial, and every bit counts! The goal is to get moving, and that can mean taking the stairs instead of the elevator or going for a bike ride. It could also be playing a sport with friends, participating in a standing or walking meeting at work, walking to the other building on your campus, gardening or taking your kids or dog for a walk.
In addition to being fun, being active can be a great way to relieve stress and improve your mood and quality of life. Plus, being active helps you feel your best so that you can live a healthier lifestyle.
Getting the recommended amount of physical activity—150 minutes per week of moderate-to-vigorous intensity, mostly aerobic activity—can significantly decrease your risk of death and disability. It can also reduce your risk of high blood pressure, heart disease, stroke, obesity and diabetes and strengthen muscle and bone.
People of all ages and abilities can achieve these health benefits by working at their own pace to build safe and healthy physical activity habits. It’s important to encourage employees to find a reason that motivates them to be active, especially if they haven’t been previously active or are struggling with a chronic disease or other health condition. Encourage them to start with one thing they can do and continue to add more activities as they progress.
Better Overall Health
Getting regular physical activity helps you achieve better overall health, including lower blood pressure and a healthier body weight. It also helps prevent or delay chronic diseases, boosts mood, improves sleep and quality of life, and can help you deal with depression, anxiety, stress and more.
The downside to a sedentary lifestyle is that you’re at greater risk for many health problems, including heart disease, diabetes and certain types of cancer. Physical inactivity also reduces your lifespan and can lead to a decline in your ability to perform everyday tasks, which can affect your independence and quality of life as you age.
Aim for a minimum of 30 minutes of moderate to vigorous-intensity physical activity on most days of the week. This may include brisk walking, cycling, swimming, running, or playing sports and should incorporate muscle-strengthening activities on two days of the week. Try to reduce your sedentary time by taking the stairs instead of using the elevator, parking at the back of the lot and walking into work, or getting off the bus or train a stop early and walking the rest of the way.
Exercise can be a fun and social experience, so consider exercising with friends or joining a group or class to keep you motivated and on track with your fitness goals. A fitness tracker can help you set daily targets and stay accountable.
Don’t worry if you can’t find the time for a full-on workout every day. Studies have shown that even small increases in daily physical activity can provide significant health benefits. Take the stairs instead of the elevator, walk to a colleague’s office rather than calling or emailing, bike around your neighborhood, play tag with your kids in the park, or jog during your coffee break.
Being active is something everyone can do, no matter their age, fitness level or health history. However, it’s important to talk to your doctor before starting any new exercise routine, especially if you’re taking medications for a condition such as high blood pressure, cholesterol or heart disease. They can help you develop a safe and effective exercise plan.