We all know that if we don’t play sports, we dramatically increase our risks of chronic diseases and serious ailments – cardiovascular disease, high blood pressure, certain types of cancer, anxiety and depression. Conversely, by increasing physical activity, we significantly reduce these risks. This is especially true for people who are overweight or obese. And with age, it becomes even more relevant.
Knowledge may be power, but it does not always lead to action. Remember: do you get regular physical activity at least 5 times a week for 30 minutes a day? Speaking of such a load, I do not mean a marathon or climbing Everest, but an ordinary walk, playing ball with children, climbing stairs, etc.
What happens to the body if this load is absent in our life?
Weak bones
Do you think milk and calcium supplements are the best way to maintain bone density and prevent osteoporosis? Myth! According to Harvard School of Public Health, increased calcium intake does not help to strengthen bones.
What is Best for Bone Mass? Certainly not milk, cottage cheese and yogur, which only destroy bones! Put on your sneakers and go outside. Vitamin D and outdoor jogging are vital for your bones, especially as you age.
Sadness
Lack of physical activity spoils not only our physical health, but also our mental state. Prenatal yoga, for example, can help compensate for anxiety and depression in expectant mothers. And the concept of “runner euphoria” has a real basis. For example, I can smile all day after going to the gym ? Even walks in nature help fight a bad mood.
Poor sleep – feeling unwell
Today, sleep is considered as important to a healthy lifestyle as diet. Lack of exercise can jeopardize your sleep, causing a myriad of ailments, including depression, weight gain, inflammation, increased stress levels, and chronic conditions such as heart disease and diabetes.
Decreased mental ability
Regular physical activity is necessary (especially as we age) to maintain mental processes, improve learning and judgment skills. A sedentary lifestyle is very negative for cognitive function.
Shortened life expectancy and premature death
Research shows that regular exercise can help you live longer and significantly reduce your risk of early death. Exercise for less than 30 minutes a week can increase your risk of premature death. And by moving 7 hours a week, you can reduce that risk by 40%. If this sounds unrealistic to you or is out of your comfort zone, consider how even 2,5 hours of moderate-intensity workout weekly can significantly extend your life.
You don’t have to go in for sports: it’s important to just move!
You don’t need to think that your workouts have to be long or very intense. Movement and sports are not always the same. Walking, stretching, running are good for your health, but it is very important to even just get off the couch and stretch. Research results over and over again make it clear that the most important thing is just to move and give the body physical activity. The benefits of physical activity and movement are vast, from fighting fatigue to curing breast cancer, lowering blood sugar, and lowering the risk of diabetes.
You can prolong your life by getting up from your desk every hour for just 5 minutes to take a quick walk around the building, visit the toilet or go to fetch water. Leaving your car away from the office, walking up the stairs several times a day, walking your dog more often counts towards your daily 30 minutes. Here’s my article with tips on how to increase your physical activity. Keep it simple – look for an opportunity to exercise yourself while solving everyday tasks!