Do I Need Physical Activity?

Regular physical activity is one of the most important parts of maintaining your health. Being physically active has several health benefits, and everyone can experience these benefits – regardless of their age, size, gender, or physical ability. 

What Are The Health Benefits of Physical Activity?

• Maintain Weight/Promote Weight Loss

No matter what physical activity you engage in, you are burning calories which can help prevent excess weight gain or even help aid weight loss. 

• Decrease Risk for Heart Disease

Research has shown that regular physical activity can increase heart muscle function, strength, and oxygen delivery; research has also shown improvements with physical activity through a decrease in blood pressure and cholesterol levels, which can benefit those with high blood pressure.2 

• Reduce Risk for Type 2 Diabetes

Regular physical activity can aid in controlling blood sugar levels and decreasing nerve damage for those with type 2 diabetes.3 

• Decrease Cancer Risk

Individuals who engage in adequate amounts of physical activity have been shown to exhibit a reduced risk of developing the following cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.3 If you are a cancer survivor, physical activity can benefit you by improving your overall quality of life and physical fitness. 

• Strengthen Bones and Muscles

Choosing physical activities that strengthen your muscles, such as lifting weights, can greatly increase and/or maintain your muscle mass and strength.3 This is especially important for older individuals due to the loss of muscle mass and strength that is naturally associated with aging. 

• Increase Life Expectancy

According to the CDC, approximately 110,000 deaths annually could be prevented in the US if adults age 40 and older were to slightly increase their moderate to vigorous physical activity (even just adding 10 more minutes).4 Adequate physical activity helps to lower the risk of early death, therefore increasing your lifespan. 

• Improve Mood

Physical activity activates many chemicals in the brain that promote happiness and relaxation, making you feel less anxious and stressed. Physical activity can also boost your confidence level and improve your overall self-esteem.1 

• Promote Energy

Individuals who engage in regular physical activity may have greater energy levels due to improved muscle strength and endurance.1 Regular exercise helps your heart and lungs deliver oxygen and nutrients more efficiently, which may improve energy levels throughout the day. 

• Improve Sleep 

Regular exercise can improve your sleep schedule by helping you fall asleep faster, get better quality sleep, and deeper sleep.1 

How Much Physical Activity Do I Need?

For the majority of healthy adults, the U.S. Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, a combination of the two activity intensities.1 For maintaining and/or aiding weight loss, at least 300 minutes (5 hours) of physical activity a week is recommended. 

Aerobic activity is any activity that increases your heart rate and benefits your heart.5 Examples of moderate-intensity activity include brisk walking (at least 2.5 miles/hour), water aerobics, ballroom or social dancing, gardening, tennis (doubles), and biking (slower than 10 miles/hour). 

Vigorous aerobic activity requires more effort and examples include: hiking uphill, swimming laps, aerobic dancing, heavy yard work, tennis (singles), running, and biking (more than 10 miles/hour).5 

For strength training, the U.S. Department of Health and Human Services recommends activity that exercises all major muscle groups at least two times a week.1 Some examples of strength training exercises include squats, push-ups, reverse lunges, crunches, and planks. 

Where Do I Start?

If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes.5

• If you are safe to participate in physical activity, remember that everyone has to start somewhere. 
• Look for ways you can decrease the amount of time sitting and increase the amount of time you spend moving during the day; try making it a habit to go for a walk before or after dinner. 
• Start with activities, locations, and times that you enjoy. 
• Try getting others in your household to be physically active with you – this can be a great source of motivation and encouragement!
• Use apps and websites to get inspired and find fun ways to be physically active.
• Break your physical activity into short times throughout the day to make it easier to complete. 

Remember: any amount of movement is better than none. Don’t get stuck in the all-or-nothing mentality – you can work up toward the recommended amount by increasing your physical activity as you get stronger. 

Sources: 

1. 7 great reasons why exercise matters. (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#:~:text=Exercise%3A%207%20benefits%20of%20regular%20physical%20activity%201
2. Anderson, E., & Durstine, J. L. (2019). Physical activity, exercise, and chronic diseases: A brief review. Sports medicine and health science, 1(1), 3–10. https://doi.org/10.1016/j.smhs.2019.08.006
3. CDC. (2021, November 1). Benefits of physical activity. CDC.gov; CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
4. Saint-Maurice PF, Graubard BI, Troiano RP, et al. Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA Intern Med. 2022;182(3):349–352. doi:10.1001/jamainternmed.2021.7755
5. American Heart Association. (2018, April 18). American Heart Association Recommendations for Physical Activity in Adults and Kids. Www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults