Benefits of Physical Activity

Weight Management

Both dietary habits and physical activity levels play a significant role in weight management. When you consume more calories through eating and imbibing than you expend, including those burned during physical activity, you acquire weight.

To maintain your weight: Work your way up to 150 minutes per week of moderate physical activity, such as yard work or dancing. You could reach your target of 150 minutes per week by exercising 30 minutes per day, five days per week.

 

The amount of physical activity required by individuals for weight management varies widely. To attain or maintain a healthful weight, you may need to be more active than others.

To lose weight and keep it off: Unless you alter your eating habits and decrease the number of calories you consume through food and drink, you will need to engage in a great deal of physical activity. Regular physical activity and healthful diet are required for achieving and maintaining a healthy weight.

See more information about:

• Getting started with weight loss.
• Getting started with physical activity.
• Improving your eating patterns.

Reduce Your Health Risk

Cardiovascular Disease

In the United States, heart disease and stroke are two of the primary causes of mortality. At least 150 minutes per week of moderate physical activity can reduce the risk of developing these diseases. With increased physical activity, you can reduce your risk even further. Additionally, regular physical activity can reduce blood pressure and enhance cholesterol levels.

Type 2 Diabetes and Metabolic Syndrome

Regular physical activity decreases the likelihood of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a combination of excessive abdominal obesity, high blood pressure, low high-density lipoprotein (HDL) cholesterol, elevated triglycerides, and high blood sugar. People begin to experience the benefits of physical activity even if they do not satisfy the recommended 150 minutes of moderate physical activity per week. Additional physical activity appears to reduce risk even further.

Some Cancers

Being physically active lowers your risk for developing several common cancers.  Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:

• Bladder
• Breast
• Colon (proximal and distal)
• Endometrium
• Esophagus (adenocarcinoma)
• Kidney
• Lung
• Stomach (cardia and non-cardia adenocarcinoma)

If you are a cancer survivor, getting regular physical activity not only helps give you a better quality

Strengthen Your Bones and Muscles

It is essential to protect your bones, joints, and muscles as you age because they support your body and allow you to move. Maintaining healthy bones, ligaments, and muscles will allow you to engage in daily activities and be physically active.

Weightlifting and other muscle-strengthening exercises can help you increase or maintain your muscle mass and strength. This is crucial for geriatric adults who experience a decline in muscle mass and strength. No matter your age, increasing the weight and number of repetitions you perform during muscle-strengthening exercises will provide you with additional benefits.

Improve Your Ability to do Daily Activities and Prevent Falls

Included in daily activities are ascending stairs, grocery purchasing, and playing with your grandchildren. A functional limitation is the inability to perform commonplace tasks. Physically active middle-aged or elderly adults are less likely to develop functional limitations than inactive individuals.

 

Diverse physical activity enhances physical function and reduces the risk of falls and fall-related injuries in older individuals. Include activities such as aerobic conditioning, muscle strengthening, and balance training. Physical activity with multiple components can be performed at home or in the community as part of a structured program.

 

A tumble can cause a critical health condition known as a hip fracture. Hip fractures have life-altering consequences, particularly for senior adults. Active individuals have a lower risk of hip fracture than inactive individuals.

Increase Your Chances of Living Longer

 

If Americans aged 40 and older increased their moderate-to-vigorous physical activity by a minor amount, an estimated 110 thousand fatalities per year could be avoided. Even an additional 10 minutes per day would make a difference.

 

Additionally, taking more steps per day reduces the risk of premature mortality from all causes. The risk of premature mortality leveled off between 8,000 and 10,000 steps per day for adults younger than 60. The risk of premature mortality leveled off between 6,000 and 8,000 steps per day for adults aged 60 and older.

Also read: Artificial sweeteners: Any effect on blood sugar?

Manage Chronic Health Conditions & Disabilities

Regular physical activity can aid in the management of chronic conditions and impairments. In particular, regular physical activity can:

• Reduce arthritis symptoms and improve function, mood, and quality of life in adults..
• Help individuals with type 2 diabetes manage their blood sugar levels and reduce their risk of cardiovascular disease and nerve injury.