Physical activity - it's important

Physical activity and exercise bring both immediate and long-term health benefits. Most importantly, being regularly active can improve your quality of life, and as little as 30 minutes a day can help you enjoy these benefits.

Benefits of regular physical activity#

Physical activity can improve your health and reduce your risk of developing several diseases, including type 2 diabetes, cancer, and cardiovascular disease. If you are regularly active, you may:

• reduce your risk of a heart attack
• manage your weight better
• have lower blood cholesterol
• lower your risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles, and joints, and a lower risk of osteoporosis
• lower your risk of falls
• recover better from periods of hospitalisation or bed rest
• feel better, with more energy, a better mood, more relaxation, and improved sleep

A healthier state of mind#

A number of studies have found that exercise helps with depression, and there are several views on why. Exercise may block negative thoughts or distract you from daily worries. Exercising with others adds social contact. Improved fitness can lift your mood and improve your sleep. Exercise may also change levels of brain chemicals such as serotonin, endorphins, and stress hormones.

How much should you do?#

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days. Doing any physical activity is better than doing none. If you currently do none, start with a little and build up gradually.

General weekly targets are:

• 150 to 300 minutes (2½ to 5 hours) of moderate-intensity activity, or 75 to 150 minutes (1¼ to 2½ hours) of vigorous-intensity activity, or an equivalent mix of both
• muscle-strengthening activities on at least 2 days a week

Four types of activity for good health#

A balanced routine includes:

• moderate aerobic activity for your heart, lungs, and blood vessels
• strength activities to help maintain bone and muscle
• flexibility activities to help you move more easily
• balance activities to improve balance and help prevent falls

Ways to be more active#

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of driving, getting off a bus, train, or tram a stop early and walking the rest of the way, or walking the children to school. See everyday tasks as opportunities to move.

Tips for older people (65 years and older)#

Older adults benefit from the same four types of activity: moderate activity for the heart and lungs, strength activities to maintain bone strength, flexibility activities, and balance activities to help prevent falls.

Check with your doctor first#

It is a good idea to see your doctor before starting a physical activity program if:

• you are over 45 years of age
• physical activity causes pain in your chest
• you often faint or have spells of severe dizziness
• moderate physical activity makes you very breathless
• you are at higher risk of heart disease
• you think you might have heart disease, or you have heart problems
• you are pregnant

Pre-exercise screening is used to identify people with medical conditions that may put them at higher risk of a health problem during physical activity. It acts as a filter or “safety net” to help decide whether the benefits of exercise outweigh the risks for you. It can help to complete a pre-exercise self-screening checklist and discuss it with your doctor or an exercise professional.

Key points#

• Regular physical activity brings immediate and long-term benefits and can improve your quality of life.
• Aim for at least 30 minutes of moderate-intensity activity on most days, and build up gradually if you are starting out.
• Include aerobic, strength, flexibility, and balance activities, plus muscle strengthening on at least 2 days a week.
• Look for small ways to be active throughout your day.
• Check with your doctor first if you are over 45, pregnant, or have symptoms such as chest pain, dizziness, or breathlessness.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).