I. Introduction
Physical activity is essential for maintaining a healthy lifestyle regardless of age. It has become increasingly important to make sure that you are getting enough physical activity in adulthood. Regular exercise not only helps maintain good health and well-being but also reduces the risk of developing a range of non-communicable diseases.
This article will explore the amount of physical activity required to maintain a healthy lifestyle and the benefits of staying active. We’ll also look into the risks of sedentary lifestyles and provide tips on how to incorporate physical activity into a busy schedule.
II. Benefits of a Physically Active Lifestyle
Research supports that routine physical activity can benefit both physical and emotional health. Exercise provides an array of benefits that include reducing the risk of chronic diseases like type 2 diabetes, heart disease and high blood pressure and helping maintain healthy muscles, bones, and joints. Furthermore, it helps in weight management, promoting better sleep and improving brain function.
So, how much physical activity do you need to reap the health benefits? According to the World Health Organization (WHO), adults require an average of 150-300 minutes of moderate-intensity aerobic activity weekly or any equivalent combination of moderate and vigorous-intensity activity. That translates to 30 minutes of exercise five days a week to receive the full benefits of exercise.
III. Risks of Physical Inactivity
The benefits of physical activity don’t just lie in improving physical and mental health; inactivity can cause various health risks. The sedentary lifestyle, which has become increasingly common in today’s age of technology, including working from home, sitting down for long periods, and relying on motorized transport also plays a substantial role in our health.
A lack of physical activity is linked to cardiovascular diseases like angina, heart attack and stroke, type 2 diabetes, and cancers like colon and breast cancer. Moreover, it can contribute to mental health issues such as anxiety, stress, and depression.
IV. Physical Activity Guidelines for Adults
The WHO recommends a certain guideline for physical activity to stay healthy and maintain a balanced life. Adults should aim for at least 150-300 minutes of moderate physical activity, or 75-150 minutes of vigorous physical activity, in combination with muscle-strengthening activities at least two days per week. But what does moderate and vigorous physical activity mean?
Moderate activity involves activities such as brisk walking, swimming, cycling, or playing doubles tennis. As for vigorous activity, exercises such as running, cycling at high speeds, or playing singles tennis are all good examples.
V. Tips for Incorporating Physical Activity into a Busy Schedule
Many adults find it challenging to maintain a regular exercise routine in the midst of their busy schedules. Nevertheless, with some planning and making a few modifications, it’s realistic to incorporate physical activities into daily life and make an excellent contribution to overall health. Consider these practical tips that can help you squeeze exercise into your busy schedule and promote a healthy lifestyle:
- Pick an activity you enjoy that fits with your daily routine – like walking/ cycling to work, swimming after work and such.
- Schedule time on the calendar as an appointment with you.
- Keep it short – 15 minutes is better than nothing at all.
- Find an accountability partner to keep you accountable and motivated.
- Use technology to your advantage and set reminders on your phone or watch.
VI. The Role of Physical Activity in Weight Management
Physical activity plays an essential role in weight management. Exercise burns calories and helps maintain muscle, a critical component of a healthy metabolism. Additionally, physical activity boosts metabolism, which helps to burn fat and reduce body weight. However, not all exercise contributes to weight loss in the same way.
Moderate-intensity physical exercise helps one burn calories and helps maintain weight loss. If you have ambitious goals such as losing weight or changing ythe body composition, you may need to put in more time at higher intensities. High-intensity activities can burn more calories per minute, but they need to be performed safely
VII. Tailoring an Exercise Routine to Meet Individual Needs
Many factors influence the tailor an exercise program tailored to meet your individual needs, including age, body type, overall health, fitness level, and personal preferences. Before embarking on new physical activity, consider consulting with a doctor or certified personal trainer to ensure that the exercise routine customized to meet your specific needs. A trainer can assist select exercises that support your fitness goals, modify exercises you can’t do safely, and develop a workout plan that works consistently for you.
VIII. Conclusion
It’s essential to incorporate physical activity into our day-to-day life to stay healthy and maintain a balanced life. It is recommended that adults aim for at least 150-300 minutes of moderate physical activity per week, accompanied by muscle-strengthening exercises at least two days per week. Start by fitting exercise into your routine wherever feasible, and remember, even a brief amount of movement each day can offer health benefits. Tailor exercises to meet your individual needs and preferences, and don’t forget to consult your doctor or personal trainer before starting.
Committing to a healthy and active lifestyle starting now, we’ll mean fewer health risks in the future and keeping your mind and body in a healthy, well-balanced state.
