Physical activity is not only good for your body, but also for your mind and well-being. Living a active lifestyle can help you prevent chronic diseases, improve your mood, boost your energy, and enhance your quality of life. In this article, we will explore some of the benefits of physical activity and how you can incorporate it into your daily routine.
Benefits of Physical Activity
According to the Centers for Disease Control and Prevention (CDC), regular physical activity can have immediate and long-term benefits for your health1. Some of the benefits include:
- Improved brain health: Physical activity can stimulate your brain and improve your cognitive function, memory, and learning. It can also reduce your risk of depression, anxiety, and dementia.
- Weight management: Physical activity can help you burn calories and maintain a healthy weight. It can also prevent obesity, which is a risk factor for many chronic diseases.
- Reduced health risk: Physical activity can lower your blood pressure, cholesterol, and blood sugar levels. It can also strengthen your heart, lungs, bones, and muscles. This can reduce your risk of developing cardiovascular disease, stroke, type 2 diabetes, osteoporosis, and some types of cancer.
- Increased longevity: Physical activity can help you live longer and healthier. Studies have shown that people who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese2.
- Enhanced well-being: Physical activity can improve your mood, self-esteem, and confidence. It can also help you cope with stress, relax, and sleep better. Physical activity can also provide opportunities for social interaction and enjoyment.
How to Be Physically Active
The Canadian Physical Activity Guidelines recommend that adults aged 18 to 64 should accumulate at least 150 minutes of moderate-to-vigorous physical activity per week, in bouts of 10 minutes or more3. Moderate-to-vigorous physical activity means that you are working hard enough to raise your heart rate and break a sweat. Some examples of moderate-to-vigorous physical activity are brisk walking, jogging, cycling, swimming, dancing, and playing sports.
To achieve the health benefits of physical activity, you should also do muscle-strengthening activities at least twice a week. Muscle-strengthening activities involve using your muscles against resistance, such as lifting weights, doing push-ups, or using resistance bands. These activities can help you build and maintain your muscle mass, strength, and endurance.
In addition to the recommended amount of physical activity, you should also limit your sedentary time, such as sitting, watching TV, or using the computer. Sedentary time can have negative effects on your health, such as increasing your blood pressure, cholesterol, and blood sugar levels. You should aim to break up long periods of sitting with short bouts of physical activity, such as stretching, walking, or climbing stairs.
Tips to Get Active
Being physically active does not have to be difficult or expensive. You can find ways to be active that suit your interests, abilities, and lifestyle. Here are some tips to help you get started and stay motivated:
- Set realistic and specific goals: Having a clear and attainable goal can help you track your progress and celebrate your achievements. For example, you can set a goal to walk for 30 minutes a day, three times a week, for a month.
- Choose activities that you enjoy: Doing something that you like can make physical activity more fun and rewarding. You can also try new activities or vary your routine to keep things interesting.
- Find a partner or a group: Having someone to exercise with can make physical activity more social and enjoyable. You can also join a class, a club, or a team to meet new people and learn new skills.
- Plan ahead and schedule your time: Having a regular and consistent schedule can help you make physical activity a part of your daily routine. You can also plan ahead and prepare your equipment, clothing, and snacks to avoid any barriers or excuses.
- Be flexible and adaptable: Sometimes, you may face challenges or obstacles that prevent you from being physically active, such as bad weather, injury, or illness. You can be flexible and adapt your plan to overcome these challenges. For example, you can do indoor activities, modify your intensity, or take a rest day if needed.
- Reward yourself and have fun: Being physically active can be enjoyable and satisfying. You can reward yourself for your efforts and achievements, such as treating yourself to a movie, a massage, or a new outfit. You can also have fun and enjoy the benefits of physical activity for your health and well-being.
Physical activity is one of the best things you can do for your health and well-being. Being physically active can help you prevent chronic diseases, improve your mood, boost your energy, and enhance your quality of life. You can be physically active in many ways, as long as you are moving more and sitting less. You can also find ways to be active that suit your interests, abilities, and lifestyle. By being physically active, you can improve your health and well-being, and live longer and happier.