Getting plenty of physical activity lowers the risk for many long-term (chronic) conditions and boosts your energy, mood and sleep quality. It also reduces your risk for stress, clinical depression and dementia.
You don’t have to go to the gym to be active. Try picking up a hobby, finding a workout buddy or sneaking exercise into your day—such as taking the stairs instead of an elevator.
1. It’s good for your heart
People who are active have a lower risk of many long-term (chronic) conditions including heart disease, diabetes and some cancers. They also have better self-esteem and are more likely to sleep well and feel healthy, able and energetic.
Physical activity is any movement that uses muscle and makes your heart beat faster, for example brisk walking. It doesn’t need to be strenuous – you can start small and work up to more vigorous exercise as your body gets used to it. It can be fun and social too – try joining a group or exercising with friends. You can also keep track of your activity by using a fitness tracking app or diary, which may help you stay motivated and reach your goals.
Being active helps you maintain a healthy weight and reduces your risk of heart disease, high blood pressure and type 2 diabetes. Regular exercise also strengthens muscles and tendons, improves balance and coordination, and protects against low back pain and osteoporosis. In addition, it can boost energy levels and mood, and reduce the risk of stress, clinical depression and dementia.
It’s important to talk to your GP before you begin any new exercise, to make sure it’s safe for you. They can recommend suitable exercises and offer advice on how much you should be active.
Too many of us lead sedentary lifestyles, spending most of our time sitting down at home, at work or on transport. Sitting down for long periods of time is thought to be one of the most significant risk factors for ill health, particularly in older age. Even if you do enough physical activity to meet the weekly guidelines, it’s still important to reduce how much time you spend sitting down.
2. It’s good for your bones
The skeleton needs exercise just as much as the rest of the body. The bone-building benefits of weight-bearing exercise (like running, walking or weight training) can help you keep your bones strong and reduce the risk of osteoarthritis and osteoporosis. These activities also burn calories and can help you maintain a healthy weight, which can reduce the risk of heart disease and other chronic health conditions.
Despite the many benefits of physical activity, some people don’t get enough exercise. This is partly because of the way we live. We often spend more than 7 hours a day sitting down at work, on transport and in leisure time, which is why being active is important for everyone – regardless of age, ability, ethnicity or shape.
If you want to get active, start slowly and increase your activity levels gradually. It’s important to speak with your GP or healthcare professional to make sure that the exercise you do is safe for you.
Some types of exercise can be fun and social, which can help you stay motivated. If you’re not sure what to do, try searching online for activities that interest you or ask friends and family for suggestions. You could also join a gym or group class, such as a dance class or a walking club.
A lack of physical activity has been linked to a number of health problems, including obesity, heart disease, high blood pressure and some cancers. Regular physical activity is one of the most powerful and cost-effective tools to prevent and manage these health problems. It can also improve mental health and overall quality of life. It’s worth the effort!
3. It’s good for your mind
The word active is a synonym for movement or action. It can refer to physical movement, such as Lucy’s cat running around chasing shadows or playing with toys, or mental activity, like working the mind.
Research has shown that people who exercise regularly tend to have better mental health than those who don’t. This may be because physical activity stimulates the brain, helping to improve concentration and mood.
There are many reasons to be active, and it’s important to find ways to overcome any obstacles that might be standing in your way. Some common roadblocks include thinking that exercise is boring, being too busy to fit in regular exercise, or not knowing where to start. (1). These roadblocks are particularly relevant during the winter months, when weather, shorter days, and holiday celebrations can disrupt daily routines and make it more difficult to be physically active.
5. It’s good for your sleep
There are many benefits to physical activity, from building muscles to managing depression. It can trim your waistline, boost sex life and add years to your life. It helps prevent non-communicable diseases, such as heart disease and diabetes, maintain a healthy weight and improves mental health, quality of life and mood. It is recommended to engage in moderate- or vigorous-intensity activities daily to achieve and maintain good health. However, it’s easy to neglect these activities with shorter days, holiday distractions and busy lifestyles. Being active doesn’t have to mean structured exercise each day, but little changes throughout the day can make a difference.