Why is physical activity so important?

Physical inactivity is the fourth leading global risk factor for mortality, after high blood pressure, smoking and high blood glucose levels. Overall, physical inactivity is the cause of 3.2 million deaths worldwide!

Being physically active has an array of health benefits:

• Reduces the risk of heart disease and stroke
• Improves cognitive (brain) health
• Helps with weight management
• Improves bone health
• Reduces the risk of falls
• Improves sleep
• Reduces the risk of dementia
• Improves your ability to do daily activities
• Reduces the risk of certain cancers and type 2 diabetes
• Improves psychological health

How physically active do we need to be?

We should aim to be physically active everyday - any activity is better than none!

Adults of all ages should aim for at least:

• Muscle strengthening exercises on at least 2 days per week.

• 150-300 minutes moderate intensity exercise per week.
• E.g. walking, dancing, cycling, hiking etc.
• You should be able to talk but not sing!

• 75-150 minutes of vigorous intensity exercise per week.
• E.g. jogging/running, cycling up hill, swimming, aerobics etc.
• You will find it difficult to talk at this level!
   

Adults > 65 years of age & those living with chronic conditions should include:

• Exercises incorporating balance and strengthening components at least 3 days per week.
• E.g. pilates, tai chi, yoga, etc.

Most importantly: some exercise is better than none!

Cut down on time spent sitting!

Unfortunately modern lifestyle has us sitting much more than we used to. We have all heard the term “sitting is the new smoking” - but is it really?

In a study carried out in 2010, sitting for prolonged periods during the day was found to be associated with:

• 112% increase risk of diabetes
• 147% increase of a cardiovascular event occurring

Research shows that these effects cannot be eliminated by just meeting physical activity guidelines, sedentary behaviour must also be cut down.

Take home message: Keep active & reduce your time spent sitting!

Sources:

Ding, D., Mutrie, N., Bauman, A., Pratt, M., Hallal, P.R. and Powell, K.E. (2020). Physical activity guidelines 2020: comprehensive and inclusive recommendations to activate populations. The Lancet, 396(10265), pp.1780-1782.

National Centre for Chronic Disease Prevention and Health Promotion: Division of Nutrition, Physical Activity and Obesity: Benefits of Physical Activity (updated 2020).

Owen, N., Healy, G. N., Matthews, C. E., & Dunstan, D. W. (2010). Too much sitting: the population health science of sedentary behavior. Exercise and sport sciences reviews, 38(3), 105–113.

Wilmot, E.G., Edwardson, C.L., Achana, F.A. et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia 55, 2895–2905 (2012).