About 1 in 3 adults around the globe don’t obtain adequate levels of physical activity. Additionally, according to the World Health Organization (WHO), individuals with inadequate physical activity have a 20-30 percent increased chance of mortality compared to individuals with sufficient physical activity.
These figures bring up the fundamental issue: Why is physical activity so broad-ranging in its impact on overall health?
Although physical activity will have a wide range of effects on more than just body weight or muscle mass, regular physical activity will positively affect the cardiovascular system, bones, muscles, metabolism, sleep, and mental well-being. Additionally, physical activity can positively impact the risk of developing various chronic diseases.
The problem is rarely a lack of understanding; most people are aware that physical activity is good for them. However, turning this awareness into regular physical activity can be challenging. Utilizing a reasonable routine, gradual progress, and easily available tools can greatly assist in this process.
Create a More Sustainable Routine
Knowing the quantity of physical activity that is recommended is only half the battle; sustaining it is the greater challenge.
Fitness apps can serve as a viable link between medical recommendations for physical activity and daily routines. Fitness apps, such as Lasta, enable users to organize their own activity, establish goals for themselves, and document their activity more clearly. If you want to understand how such a tool works, see lasta work.
The technology itself is not intended to replace medical guidance. Rather, it provides convenience. Documenting your physical activity can aid you in determining whether you are physically active on a regular basis or whether several inactive days have developed in your weekly routine.
Additionally, establishing simple targets can provide a means of monitoring your progress. For example, perhaps you begin with a daily walk and then incorporate two resistance training sessions each week. After you feel confident in your ability to sustain these sessions, you can either extend the duration or increase the intensity of these sessions.
Activity and Heart Health
Similar to muscles throughout the body, your heart adapts to physical activity through frequent use by becoming more efficient.
Brisk walking, cycling, swimming, jogging etc., can contribute to improved cardiovascular fitness. In addition to supporting cardiovascular fitness, physical activity also contributes to maintaining healthy blood pressure and reduces the risk of coronary heart disease and stroke. Cardiovascular disease is identified by WHO as one of the main health risks for which physical activity can both help to prevent or manage risk.
You do not necessarily need to engage in an intense workout every single day in order to promote your heart’s health. Engaging in a post-work brisk walk, using a bike to travel to the local grocery store, engaging in a brief home-based workout etc., can significantly contribute to increasing your physical activity during the course of your week.
Repetition is likely going to be a key factor for most individuals. Having engaged in one hard workout and then had multiple inactive days has limited practical application compared to having established a routine that you could consistently perform over the course of weeks/months/years.
Stronger Bones and Muscles
In addition to its positive impacts on cardiovascular health, physical activity has a significant role in promoting musculoskeletal health.
Activities that involve bearing weight (i.e. running/walking/jumping etc.) can promote healthy bones whereas activities that utilize resistance (i.e. lifting weights/resistance bands/etc.) can help to preserve muscle strength and functional capabilities. As individuals grow older, they often experience a decline in muscle mass and lose some degree of mobility. Both factors contribute to an individual losing independence and increases their likelihood of experiencing a fall.
WHO recommends that adults perform strengthening exercises for all primary muscle groups at least twice per week. Furthermore, adults are encouraged to attempt to achieve 150 – 300 minutes of moderate-intensity aerobic physical activity per week or 75 – 150 minutes of high-intensity aerobic physical activity per week or an equivalent combination thereof.
However, what if you presently do not participate in any form of exercise?
You do not need to immediately meet the minimum recommendation. WHO encourages inactive adults to start slowly and gradually increase the frequency, intensity and duration of their physical activity.
Metabolic Function and Disease Risk
Regular physical activity can have numerous benefits on an individual’s metabolic function.
Engaging in regular physical activity promotes energy utilization and supports normal blood glucose regulation. Individuals who regularly participate in physical activity are at lower risk of developing type II diabetes. Physical activity also has associations with lower risk rates for several forms of cancer (e.g. breast cancer, colon cancer).
It does not mean that participating in regular physical activity will completely eliminate your risk of developing all types of diseases. Factors influencing disease development include genetics, age, nutritional intake, sleep quality, medications being taken, and others. Physical activity represents one component within a broader scope of strategies related to health promotion.
Therefore, consistency is essential. The objective is not achieving the ideal workout. The goal is providing your body with regular opportunities to engage in physical motion.
Mental Well-being Also Matters
Beyond the physiological aspects of your body, exercise offers additional value.
Regular participation in physical activity can support mental wellness, reduce symptoms associated with anxiety/depression and enhance sleep quality. WHO also suggests that physical activity is linked to enhanced cognitive functioning.
A short walk may appear inconsequential relative to completing a lengthy workout. Nevertheless, performing small acts towards creating a more active lifestyle can ultimately lead to forming a sustainable routine due to physical activity assuming a scheduled position in your routine.
Therefore, consistency trumps perfection.
Creating Small Steps Toward Long-Term Successes
To develop a sustainable routine of regular physical activity does not require an idealized schedule or an expensive gym membership. Activities such as walking/cycling/household chores/recreational sports/planned workouts are examples of types of physical activities.
The most valuable routine is one that aligns with your health status/schedule/preference/fitness level at present.
If you suffer from a chronic condition or recently sustained an injury or possess another health-related concern, consult with a healthcare provider concerning the optimal volume/type/frequency of exercise based upon your specific circumstances.
For all other individuals: establish a routine that begins at your current point; select realistic activities; and remain committed to your routine. Your heart/muscle/bones/metabolism/mind will all reap positive rewards from your consistent efforts.