Exercise is a great stress buster. It can help you keep the weight off but, more importantly, it will lower your risk of developing major chronic diseases. At least 30 minutes of moderate-intensity physical activity on five or more days a week is all it takes for you to reap the health benefits.
Children and young people need to be active for at least an hour every day, for example through active play, sport or walking to and from school.
We know that reduced or no physical activity can have serious health consequences. Even a little bit of activity can lower the risk of developing major chronic diseases, such as coronary heart disease, stroke, some cancers and type two diabetes, by up to 50%. It can also cut the risk of premature death by about 20% to 30%.
“Being active is no longer simply an option. It’s essential if we are to live healthy and fulfilling lives into old age,” says Professor Liam Donaldson, the Department of Health’s chief medical officer.
The benefits of physical activity include:
- Better health.
- More energy.
- Reduced stress.
- Stronger bones and muscles.
- Better balance, strength, suppleness and mobility.
- Improved sleep.
- Improved body shape.
- Reaching and maintaining a healthy weight.
- More social opportunities.
- A sense of achievement.
- More independence in later life.
Part of the reason why people are less active nowadays is because technology has made our lives easier. We move around less, and burn off less energy than we used to.
We drive cars or take buses. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. There are fewer people doing manual work, and most of us have jobs that involve little physical effort. Housework, shopping and other necessary activities are substantially less demanding than for previous generations.
This means that each of us needs to think about increasing the types of activities that work for our lifestyle and can easily be built into our day. For some, it may be walking a bit brisker with the kids on the way to and from school or cycling to and from work. For others, taking part in a more structured activity like a dance class or a gym session a few times a week may be the most practical way of keeping fit and building activity into a daily routine.
Every little helps and the recommended 30 minutes of moderate activity at least five times a week can be done in 10 to 15 minute blocks. Dance to your way to fitness with The Ultimate Workout Mix by Various Artists.
All movement contributes to your activity levels. But for many people, up to 60 minutes of moderate activity a day may be necessary to maintain a healthy weight.
Physical activity can also boost mental wellbeing and change your outlook on life. It can help people with anxiety and depression, and might even prevent such problems from developing in the first place.
“People who are physically active tend to feel better about themselves,” says Professor Mark Batt, a Nottingham-based NHS consultant and special professor in sport and exercise medicine.
“As you become more physically active you start thinking about other aspects of your health, such as diet, smoking and other health habits.
“It tends to lead to significant beneficial lifestyle changes.”
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- Some tips to get an active lifestyle
- The level of activity required to keep fit
- How to lose weight and maintain it for life
- Diet changes can improve older adults’ cholesterol
- Body mass and waist size can predict heart disease
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