What are the Benefits of Physical Activity for Your health and Well-Being?

Are you wondering if you're moving enough daily? Not sure where to start incorporating more exercise into your life? Curious about the connection between physical activity and health? This guide will help you understand why staying active is essential for your health, how to find the right physical activities for you, and how to become less sedentary.

What are the Benefits of Physical Activity for Your health and Well-Being?

What is Physical Activity?

Physical activity involves moving your body in any way, such as walking, cycling, vacuuming, cooking, gardening, cleaning windows, dancing, exercising, playing sports, swimming, running, and even going to the gym. It can encompass daily movement, household tasks, leisure activities, and work or school-related activities.

Sport vs. Physical Activity

Physical activity is a broader concept than sport because it includes all forms of movement in daily life. Sports, on the other hand, require specific rules and often involve a goal-oriented effort and competition.

Why is Physical Activity Important?

Regular physical activity offers numerous health benefits, including strengthening the heart, improving circulation, increasing muscle mass, reducing body fat, maintaining bone health, and improving lung function. It also helps prevent chronic diseases such as cardiovascular diseases (high blood pressure, heart attacks), obesity, type 2 diabetes, cancer, osteoporosis, and arthritis. Furthermore, it reduces symptoms of depression and anxiety and boosts cognitive abilities like thinking and learning. Physical activity can also improve sleep quality, digestion, and overall mental well-being, contributing to a higher quality of life.

How Physical Activity Helps Reduce Stress

Physical activity reduces stress by stimulating the release of endorphins, hormones that promote a sense of well-being. Taking time to move allows you to focus on the present moment, away from daily worries—especially if you're in nature.

Risks of a Sedentary Lifestyle

A sedentary lifestyle, characterized by excessive sitting or lying down, is associated with many chronic diseases such as diabetes, hypertension, kidney and heart failure, obesity, and colon cancer. Additionally, lack of physical activity can lead to muscle atrophy and increased body fat.

How to Move More Daily

To incorporate more movement into your routine, consider walking or cycling instead of driving. Take the stairs instead of the elevator or escalator. If you have to sit for long periods, such as during work, make it a habit to get up and stretch at least every 2 hours. Why not walk around while talking on the phone? If you have a pet, take it for longer walks.

Can You Stay Active in a Wheelchair?

Even if you have mobility challenges and use a wheelchair, it's crucial to avoid staying still for extended periods. Some health professionals, like physiotherapists or occupational therapists, can guide you in staying active. Regular movement, stretching, and wheelchair sports help maintain mobility and strength. Moving your arms, back, and hands to propel the wheelchair is a form of physical activity, too.

Benefits of Physical Activity for Wheelchair Users

For wheelchair users, regular movement helps maintain digestion, flexibility, and muscle strength, preventing deformities, stiffness, and pain.

Physical Activity After 60

Physical activity remains important after 60, offering benefits such as reducing the risk of falls, preserving bone mass and density, maintaining tendon and joint flexibility, and improving coordination. Engaging in group activities also helps combat social isolation. If you're over 40 and want to start exercising, it's recommended to consult with your doctor to ensure you're free from health restrictions.

For those over 60, endurance activities are preferred over strength-based exercises. Recommended activities include walking, hiking, jogging, cross-country skiing, cycling, swimming, yoga, and dancing.

Exercise During Pregnancy

It's safe to exercise during pregnancy as long as activities are adapted to the various stages of pregnancy. Low-impact activities like walking, stationary cycling, swimming, and yoga are great choices. Avoid high-risk sports or activities that might cause injury or stress on the body.

Adapted Physical Activity (APA)

Adapted Physical Activity is a specialized form of exercise prescribed by a doctor for individuals with long-term medical conditions (chronic illnesses).

Warning Signs That You Need to See a Doctor Before Exercising

If you experience chest pain, abnormal shortness of breath, heart palpitations, dizziness, or any other concerning symptoms during or after exercise, seek medical advice. Also, avoid exercise if you're feeling feverish or experiencing flu-like symptoms.

How to Stay Motivated to Exercise

Staying motivated to exercise can be difficult, but there are plenty of reasons to do so: enjoyment, stress relief, better health, and social interaction. The key to long-term motivation is setting realistic goals, scheduling regular workout sessions, and celebrating your progress.

How Much Physical Activity Should You Do?

Adults should aim for at least 30 minutes of moderate physical activity daily, while children and teenagers need at least one hour of dynamic physical activity each day.

When Should You Exercise?

There is no ideal time to exercise, but it's best to avoid vigorous exercise within a few hours before bedtime.

What to Eat Before Exercise

Before exercising, focus on carbohydrate-rich foods like rice, pasta, or cereals to fuel your body. If you're hungry shortly before exercise, fruits are a good option. Avoid foods high in fat or sugar before your workout.

What to Eat After Exercise

After a workout, if you're hungry, fruits are a good choice. For a full meal, include proteins and stay hydrated.

When to Drink During Exercise

It's important to stay hydrated before, during, and after exercise. For longer and more intense workouts, sports drinks can help replenish lost minerals and electrolytes, especially in hot weather.

Conclusion

Physical activity is vital for everyone, regardless of age or ability. It can prevent chronic diseases, improve mental health, and enhance overall well-being. Whether you're starting a new routine or looking to stay active despite health challenges, it's never too late to begin moving more. Always consult with a healthcare provider when starting a new physical activity program, especially if you have pre-existing health conditions.

Medical Sources:

• World Health Organization (WHO) - Physical Activity and Health
• American Heart Association - Physical Activity and Heart Health
• National Institute on Aging - Exercise and Physical Activity