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Regular physical activity is one of the most important habits that we can all adopt for overall health and well-being. Nonetheless, while being critical for health, it is oftentimes one of those activities that can feel like a chore and thus executed inconsistently. However, there is incontrovertible evidence that regular physical activity can contribute to the prevention of certain diseases and is also associated with reduced incidences of premature death (Warburton, D, et.al. 2006).
On the other hand, a sedentary lifestyle has been shown to have a negative effect on our overall health and well-being. But where can I find the time? Has been one of the most asked questions over the years. However, this question can only be answered by you through some serious assessment of your lifestyle as well as your health and wellness goals. Remember, becoming physically active does not have to mean you neglecting important obligations or spending hours at the gym. Let’s discuss!
The Discussion
More and more research has indicated that regular physical activity can dramatically contribute to the prevention of certain diseases and of course, a healthier life. Some of the benefits associated with being physically active include the reduction of one’s risk of cardiovascular disease, reduced risk of Type 2 Diabetes, some types of cancers particularly breast and colon, weight management, mental health and well-being among others.
Five (5) Health Benefits of Exercising:
- Reduce the risk of cardiovascular disease.
- Help with diabetes.
- Reduce the risk of some types of cancers.
- Help with weight management.
- Benefits one’s mental health and well-being.
Exercise and Cardiovascular Disease
Physical inactivity has long been established as a risk factor for cardiovascular diseases. Cardiovascular diseases (CVDs) are a group of disorders of the heart and blood vessels and include coronary heart disease – a disease of the blood vessels supplying the heart muscle, cerebrovascular disease – a disease of the blood vessels supplying the brain as well as deep vein thrombosis and pulmonary embolism – blood clots in the leg veins, which can dislodge and move to the heart and lungs among others.
According to an article in the Jamaica Gleaner in February 2017, cardiovascular diseases account for around 34.8% or 6,476 of all deaths in Jamaicans over the age of 5 years old. This was concurred by a World Bank Report (2014) which denoted that the probability of a Jamaican dying (all ages, both sexes) of cardiovascular disease is Thirty-seven (37%) percent.
However, becoming physically active for at least 150 hours (30 minutes per day,5 days per week) through aerobics and strength training activities can reduce one’s risk of dying of cardiovascular disease. As such, regular physical activity can reduce one’s blood pressure which in turn improves cholesterol levels through a reduction of triglycerides which are risk factors for cardiovascular diseases.
Exercise and Diabetes Mellitus and Metabolic Syndrome
Aerobics, as well as resistance training, are associated with one’s decreased risk of type 2 diabetes and metabolic syndrome (Warburton, DE et. al 2001). Metabolic syndrome is a combination of several factors including having too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) or what is called ‘good’ cholesterol as well as high blood sugar. As such, moderate intense levels of physical activity for at least 150 minutes per week have been shown to be protective against the development of these conditions.
Exercise and the Reduced Risk of Some Types of Cancers
Research suggests that routine physical activity is associated with a reduction in the incidences of certain cancers, in particular, breast and colon cancer (Thune I, 2001). Several researchers denoted that physically active men and women exhibited a 30% -40% reduction in the relative risk of colon cancer while physically active women showed a 20%-30% reduction in the relative risk of breast cancer compared with their inactive counterparts (Lee, IM, 2003). Regular physical activity has also been associated with the overall quality of life for cancer patients.
Exercise and Weight Management
Being physically active can help you to both lose those extra pounds as well as maintain a healthy weight. As such, both diet and exercise are crucial factors for weight management. You gain weight when the calories you burn are less than the calories you eat. As such, exercise-induced weight loss. However, we all require different amounts of calories to ensure that our bodies are nourished, and we are energized throughout the day.
Further, our body’s composition and lifestyle will help to dictate the amount of physical activity that is needed on a daily or weekly basis. However, research has shown that even 30 minutes a day with a sensible diet can help us to achieve or maintain a healthy weight. Just get physically active and you will be amazed at the benefits you could achieve.
Exercise and Mental Health and Well-being
Regular physical activity is not only good for our physique but can also positively impact our mental health and well-being. This is because exercise affects certain chemicals in the brain such as dopamine and serotonin which affects our mood and thinking. You tend to feel happier, calmer and more confident after a workout.
To this end, regular physical activity has been shown to reduce one’s risk of developing depression and dementia, make you sleep better, and reduce stress which can impact our general health and mental clarity. Scientific evidence suggests that even moderate intensity levels of physical activity for at least 30 -60 minutes per day, 3 – 5 times a week can allow you to reap the benefits of mental health and well-being.
Illustrative Summary
Here is an illustrative summary of the BENEFITS of EXERCISING or PHYSICAL ACTIVITIES.
Let’s Sum Up!
Regular physical activity should be an important component of any health and wellness plan. While the thought of exercising sometimes just remains ‘a thought,’ gradually including some aspect of physical activity can make a world of a difference. Importantly, physical activity not only benefits our physical appearance but also helps to reduce our chances of developing some types of chronic diseases such as cancer and diabetes, as well as helps with mental clarity which in turn helps us to ward off depression and stress as well as improve our sleep.
So, why not activate your happy center and get on that treadmill or take a walk in the park or around the house, whatever you do, get up off the couch and move. Here is a guide that can help you create a ‘HIIT’ fitness routine.
Now that we have explored some of the benefits of exercising, let me ask – Do you exercise? What are some of the benefits you have experienced? Share it nuh?
You can also check out these posts as they relate to the further benefits of exercising as well as some of the best exercises you can do at home for toning the entire body.
Exercise and mental health – Is there a positive link?
- Five (5) Best Exercises to Do at Home to Strengthen and Tone the Entire Body!
Editor’s Notes: This post was first Published on October 19, 2018, and Updated in January 2024 and July 2, 2024.
- Lee, I.M. (2003). Physical activity and cancer prevention – data from epidemiologic studies. Med. Sci. Sports Exerc, 35, 18237.
- Thune, I. Furberg, A.S. (2001). Physical activity and cancer risk: dose-response and cancer, all sites and site-specific. Med Sci Sports Exerc, 33, 530-50.
- Warburton, D. E, Nicol, C.W. and Bredin, S.D. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801-809.
- Warburton, D.E, Glendhill, N, Quinney, A. (2001). A musculoskeletal fitness and health. Can J Appl Physiol, 26, 217-37.
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