9 Proven Benefits of Physical Activity

Physical activity refers to all the movements we make throughout the day, such as doing housework and shopping, walking to work, and exercising, such as playing sports or going to the gym. Evidence is mounting that physical activity benefits both the body and the mind, and reduces the risk of many diseases. Here are nine proven benefits of regular physical activity.

1. It helps maintain a healthy body weight

Low levels of physical activity increase the risk of becoming overweight or obese.  Although exercise alone does not necessarily lead to weight loss, it can contribute to successful weight loss when combined with a balanced, calorie-controlled diet. In addition, there is evidence that regular physical activity contributes  to the long-term maintenance of a healthy body weight

2. It lowers blood pressure

High blood pressure (or hypertension) is a risk factor for many diseases, especially stroke and heart disease. Regular physical activity can increase your heart’s strength, which in turn reduces the effort needed to pump blood around your body. This reduces the pressure in your arteries, which lowers blood pressure. There is good evidence that regular physical activity helps maintain healthy blood pressure.

3. It reduces the risk of heart disease

Regular exercise, particularly aerobic exercise such as brisk walking, running and cycling, has been shown to  reduce the risk of developing heart disease .This benefit is seen in people of all body sizes. Individuals who are overweight or obese and who are physically active are much less likely to develop heart disease than those who are inactive.

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4. It reduces the risk of type 2 diabetes

It is known that exercise helps regulate blood sugar levels and improves our body’s sensitivity to insulin. On the other hand, physical inactivity has been shown to increase the risk of developing type 2 diabetes . In addition, regular exercise is recommended for diabetics to help control their blood sugar level.

5. It reduces the risk of certain types of cancer

Cancer is a complex disease influenced by many controllable (eg, smoking, unhealthy diet, excessive alcohol consumption) and uncontrollable (eg, genetics, radiation, environmental pollutants) factors. Evidence suggests that regular, moderate to intense exercise may help reduce our risk of developing certain types of cancer, including colon, rectal, lung and breast cancer. ^<a

6. It increases muscle strength and function

Skeletal muscle performs many functions – supporting posture, controlling movement, and generating body heat. As we age, our muscle mass typically decreases, often due to a more sedentary lifestyle. This loss of muscle mass can reduce our mobility and increase our risk of falls and developing muscle diseases such as sarcopenia. ⁵ Regular exercise, particularly resistance training (such as weight lifting or bodyweight exercises such as squats and push-ups) can help improve muscle strength and resilience and reduce our risk of muscle disorders such as sarcopenia.

7. It improves bone health and strength

Body weight exercises (eg, running, dancing) and resistance training have been shown to improve bone density in adolescents and help maintain bone density in adulthood, leading to a reduction in the risk of osteoporosis . ¹ This is especially important for older adults and menopausal women because it slows the natural loss of bone density that occurs with age.

8. It contributes to promoting positive mental health

Regular exercise has been shown to have positive effects on our mental health and psychological well-being. ¹ The exact mechanism by which exercise benefits our mental health is not yet fully understood. What is known is that regular exercise supports the release of endorphins, helps reduce stress, and promotes healthy sleep patterns, all of which combine to improve our state of mind. In addition, there is some evidence that exercise may even help treat depression and other mental disorders.

9. It reduces the risk of dementia

Regular exercise has been shown to protect against cognitive decline. ¹ Although it is not fully understood how exercise reduces cognitive decline, emerging evidence suggests that the release of proteins known as neurotrophic factors plays an important role. These beneficial factors help promote the growth and repair of neurons, which helps support normal cognitive function. ⁷ This may partly explain why older adults who remain active throughout life have a significantly lower risk of developing cognitive disorders such as dementia and Alzheimer’s disease. ^7 , 8

How much physical activity should we do?

The World Health Organization recommends the following: ¹

1. We should do at least 150 minutes of moderate-intensity aerobic physical activity per week, or at least 75 minutes of vigorous-intensity aerobic physical activity per week, or the equivalent combination of moderate-intensity and vigorous-intensity activity.
2. Aerobic activities should be performed in bouts of at least 10 minutes.
3. For additional health benefits, adults should aim to increase their moderate-intensity aerobic physical activity to 300 minutes per week or 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activities.
4. Muscle strengthening or anaerobic activity involving the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) should be performed at least 2 days per week.

Individuals with previous health problems are advised to seek medical advice before undertaking additional activities.

Tips to increase your physical activity

In today’s hectic society, maintaining regular physical activity can prove difficult and require time and effort. Here are some tips that can help you increase your physical activity level:

• Set realistic goals: Making a commitment to increase your physical activity is an important first step. Setting a goal (e.g., walking 10,000 steps a day) and planning what you need to do to reach that goal (e.g., walking part of your commute) can help you stay focused and committed.
• Take the stairs: An easy way to increase your daily physical activity is to take the stairs instead of the elevator wherever possible.
• Get your friends involved: Exercise is better with friends – try joining a sports team or inviting a friend to go for a run or brisk walk.
• Walk part of your commute: Try getting off one stop earlier or parking further away and walking part of your commute.
• Break your sitting regularly: Many of us spend most of our day sitting, whether at work or at home. Try to break your sitting regularly to walk around and stretch your legs, and avoid long periods of sitting.
• Have fun: Much like eating a healthy and balanced diet, exercising shouldn’t be a chore. If we don’t enjoy it, we won’t be able to keep it up for long. Try to find an activity that you enjoy and can stick with over time.