Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.
According to the World Health Organization (WHO) Insufficient physical activity causes around 3.2 million deaths worldwide each year.
Some benefits of regular physical activity include:
- reduce your risk of a heart attack
- manage your weight better
- have a lower blood cholesterol level
- lower the risk of type 2 diabetes and some cancers
- have lower blood pressure
- have stronger bones, muscles and joints and lower risk of developing osteoporosis
- lower your risk of falls
- recover better from periods of hospitalization or bed rest
- feel better – with more energy, a better mood, feel more relaxed and sleep better.
A healthier state of mind
A good number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:
- Exercise may block negative thoughts or distract you from daily worries.
- Exercising with others provides an opportunity for increased social contact.
- Increased fitness may lift your mood and improve your sleep patterns.
- Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.
Aim for at least 30 minutes a day
To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.
Do we really need to take 10,000 steps a day?
Regular walking produces many health benefits, including reducing our risk of heart disease, type 2 diabetes and depression. We often hear 10,000 as the golden number of steps to strive for in a day.
It is a good idea to see your Doctor/Pharmacist before starting your physical activity program if:
- you are over 45 years of age
- physical activity causes pain in your chest
- you often faint or have spells of severe dizziness
- moderate physical activity makes you very breathless
- you are at a higher risk of heart disease
- you think you might have heart disease or heart problems
- you are pregnant.
A Pre-exercise screening is usually conducted to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. � ���