PHYSICAL ACTIVITY: A KEY TO HEALTH AND WELLNESS

Physical activity:

Refers to any bodily movement produced by skeletal muscles that requires energy expenditure involving various activities like walking, running, dancing, sports, etc.

People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

Physical activity includes a wide range of movements from everyday tasks like walking and gardening to structured exercise routines.

Engaging in regular physical activity is crucial for maintaining and enhancing overall health and well-being.

What health benefits do you get when you Incorporate physical activity into daily life?

The health benefits of regular  physical activity are hard to ignore. Everyone benefits from exercise, no matter the age, sex or physical ability.

• Maintains a healthy weight by reducing the risk of obesity related health problems by burning the calories.

• Regular physical activity reduces the risk of chronic diseases through regular exercise, many health conditions such as heart disease, stroke, diabetes and certain types of cancers can be prevented or managed.

• Improves mood by stimulating many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

• Boosts energy in that regular physical activity can improve your muscle strength and boost your endurance and reduce fatigue.

• Promotes better sleep by improving on the sleep quality, duration and depth. However don't exercise too close to bedtime, or you may be too energized to go to sleep.

• Puts the spark back into your sex life in that regular physical activity may enhance arousal for women and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

• Can be fun and social through connecting with family or friends in a fun social setting.

Physical activity is of different types:

1. Aerobic (Cardiovascular) Exercise: Activities such as brisk walking, Running, swimming, cycling, dancing, and playing sports that  elevate your heart rate and breathing and improve cardiovascular health.

   
   

2. Muscle-Strengthening Exercise (Strength Training): Activities such as lifting weights, using resistance bands, push-ups, pull-ups, squats  make your muscles work against resistance, building strength and muscle mass. 

   
   

3. Balance Exercise: Activities such as Tai chi, yoga, standing on one leg, and walking heel-to-toe improve your ability to maintain your balance and stability thus reducing the risk of falls especially in older adults. 

   
   

4. Flexibility Exercise: Activities such as stretching, yoga, and Pilates improve your range of motion and flexibility reducing the risk of injury.

How much physical activity do I need?

Adults: It's recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week.

This can be broken down into sessions throughout the week or concentrated into fewer days, such as weekend workouts.

Children and Adolescents: They should aim for at least 60 minutes of moderate to vigorous physical activity daily, incorporating activities that strengthen muscle and bones at least three times per week. 

Tips for incorporating Physical Activity into Daily Life:

1. Set Realistic Goals: Start with manageable activities and gradually increase intensity and duration.

2. Find Social Support: Exercising with friends, family, or joining groups can enhance motivation and accountability.

3. Incorporate Variety: Engage in different types of activities to prevent boredom and work different muscle groups.

4. Track progress: Use a fitness tracker, mobile app to monitor progress and stay motivated.

Conclusion:

Regular physical activity is a powerful tool for improving overall health and wellbeing. By incorporating it into daily routines, you can significantly reduce the risk of chronic conditions, improve mental health and enhance quality of life.

At Clinison Medical Centre, we are committed to guide on the appropriate exercise that you require, check in to our facility, contact us on 0704007172/0763172308 or our website www.clinisonmedical.com our medical staff are ready to guide you

Reference

1. World Health Organization (WHO) Physical activity (2018)

2. Center for Disease Control and Prevention (CDC) Physical Activity Basics (2020)

3. https//www.mayoclinic.org>exercise>art

4. https://www.who.int>Healthtopics

5. https://www.nhlbi.nih.gov>health>physicalactivity

Author: Aluka Mary

Registerec Nurse/Lead Nurse

Clinison Medical Centre