When it comes to an understanding the relationship between our health and physical activity, it’s quite simple.
There’s no health without exercise.
Exercise or physical activity is responsible not only for your physiological health but your mental health too. If you’re suffering from a mental health disorder, you need physical activity as much as your medication. On the other hand, if your life is affected by your mental illness, but you haven’t consulted a mental health professional yet, visit your doctor as soon as possible. Mental health medications can help you relieve your symptoms effectively. However, medication should only be taken with the doctor’s approval. Check out getdiazepam for authentic mental health treatments.
Statistics show that around the world, 1 in 4 adults don’t get enough physical activity daily. This means that one-fourth of the adult population exercises less than an hour a day globally. This is highly concerning because people who are not active enough have a 20% to 30% increased risk of death compared to sufficiently active people. Unfortunately, more than 80% of the world’s adolescent population is not physically active enough. This also showed increased mental and physical health disorders in young adults worldwide.
Top health benefits of physical activity
When you are physically active, you significantly reduce the risk of obesity. Obesity, nicknamed the ‘mother of all diseases, is a precursor for conditions like type 2 diabetes, metabolic syndrome, heart diseases, liver and kidney diseases, and even certain types of cancer. (1)
When you work out, you use up excess fat tissue by burning calories. This helps to maintain your weight and keeps you fit and active. Weight management is crucial for your mental health as well. According to medical studies, most obese people suffer from mental disorders, including anxiety, depression, and bipolar disorder. Therefore, exercise regularly for at least an hour for your physical and psychological health.
Working out regularly improves your blood circulation, which helps improve your heart’s health. Smooth blood flow reduces strain on your heart and allows it to work with less stress and pressure build-up. This helps to prevent heart conditions like hypertension (high blood pressure), blood clots, and heart attacks. (2) Physical activity also greatly reduces the chances of heart failure.
Bones and muscles
Exercising regularly tones your muscles which helps prevent muscular and bone problems. Working out keeps your bones strong and helps your muscles stretch and relax. This helps develop your core strength, increased flexibility, smooth joint movements, and better coordination. (3)
Regular workouts make you feel active and vital and prevent several muscle, joint, and bone diseases, including arthritis, certain forms of bone cancer, and other muscle disorders. Studies show that exercising daily for at least 30 minutes slowed down the onset of Parkinson’s significantly in older people.
Strong immunity is a key factor in a fit and healthy body. This is where you need exercise. Being physically active improves blood circulation, which in turn, improves your lymphatic system. When you have healthy lymph nodes, you have good immunity. (4) Stronger immunity means you won’t get sick easily and have a high chance of recovery from any illness.
Physical activity doesn’t only affect you physically; your mental health also depends on it. Working out daily for an hour or more improves blood circulation and oxygen levels in your brain, which boosts neural activity and cognitive function. (5) Exercise improves memory and helps prevent several mental illnesses, including depression, anxiety, and forgetfulness. A workout every day makes you feel light, active, and fresh. As a result, you naturally feel optimistic and motivated.
Physical activity is a key factor in having youthful skin. It supports the production of antioxidants in your body, which help protect the skin from oxidation. (6) Increased blood circulation also improves skin regeneration and repair mechanisms. When you finish working out, you get a flushed and radiant look due to increased blood circulation. This makes you appear healthy, fresh, and young.
You always sleep better when you’re physically tired. A good workout helps you sleep faster and better in this way. People who suffer from sleeping difficulties such as insomnia should practice remaining physically active more. (7) Exercise will help you improve your sleeping patterns and make setting a good sleeping routine easier. A night of good sleep is essential for your physical and mental well-being.
How much physical activity should I do daily?
According to the World Health Organization (WHO), the recommended physical activity hours per day for different age groups are as follows:
- Children under five years old should get physical activity multiple times a day. They should at least play for 2 hours per day.
- Children and teenagers between the ages of 5 to 17 should be physically active for at least an hour per day.
- Young adults and adults between 18 to 64 should exercise for at least 45 minutes daily.
- Seniors 65 years or above should exercise for at least 30 minutes daily.
What are some ways to increase physical activity?
There are so many ways by which you can increase your physical activity.
- You can play outdoor sports like badminton, tennis, cricket, basketball, football, swimming, and cycling.
- Hobbies like gardening, skating, dancing, hiking, and camping are also suitable physical activities.
- Chores like lawn mowing can be considered light to moderate physical activity.
- Other exercise methods are yoga, Zumba, aerobics, skipping, etc.
- You can also go for a walk with your pet.
- Another remarkable way to work out is participating in group sports like running a marathon.
Physical activity or exercise affects our physical, emotional, or mental health. Lack of physical activity increases the risk of serious health issues, including type 2 diabetes, hypertension, metabolic syndrome, depression, and cancer. Conversely, remaining physically active will help you to avoid all these dangerous disorders and stay fit. According to WHO, you should exercise for at least 60 minutes daily if you’re a child or adult. If you’re above 65 years of age, you should do some moderate exercise for at least 30 minutes every day. Physical activity is crucial and shouldn’t be taken lightly, especially in present times.