Staying active is crucial for maintaining a healthy body and mind. Regular physical activity improves our mood, reduces the risk of chronic diseases, and helps maintain a healthy weight. The moment we slow down and move less, the body begins to reduce both mobility and functionality, particularly with older age. As the saying goes; 'use it or lose it!'
Staying active is not just about physical health, but also about mental health and overall well-being. It also does not have to be intense to be effective. By incorporating regular physical activity into your daily routine, you can reap the many benefits that come with a healthy, active lifestyle. So, get up and get moving!
"Exercise is medicine, and every individual should strive to achieve at least 30 minutes of moderate-intensity physical activity on most, if not all days of the week for the prevention and management of chronic diseases."
- American College of Sports Medicine
Some key benefits of staying active include:
1. Improved Physical Health
Physical activity is essential for maintaining good physical health. It can help lower blood pressure, reduce the risk of heart disease, stroke, and diabetes, and improve overall cardiovascular health. Regular exercise can also help maintain a healthy weight, which is crucial for preventing obesity-related health problems.
2. Improved Mental Health
Physical activity is also beneficial for our mental health. Regular exercise can improve mood, reduce anxiety and depression, and increase self-esteem. It can also help reduce stress levels and improve cognitive function.
3. Increased Energy Levels
Engaging in regular physical activity can increase our energy levels and improve our overall sense of well-being. When we exercise, our bodies release endorphins, which are natural chemicals that promote feelings of happiness and euphoria. This can help us feel more alert, focused, and energized throughout the day.
4. Improved Sleep Quality
Regular physical activity can also improve the quality of our sleep. Exercise can help regulate our circadian rhythms, which are responsible for regulating our sleep-wake cycle. It can also help reduce stress levels, which can interfere with sleep.
5. Improved Longevity
Engaging in regular physical activity can also help us live longer. Studies have shown that physical activity can help reduce the risk of chronic diseases, such as heart disease, stroke, and cancer, which can lead to a longer, healthier life.
Several forms and techniques for staying active can be incorporated into a busy lifestyle. Choose some that suit and try include as much variety as possible. Some common forms of daily activities are:
Cardiovascular Exercise
Also known as aerobic exercise, is any activity that gets your heart rate up and increases your breathing rate. Examples include walking, running, cycling, and swimming. Aim for at least 30 minutes of moderate-intensity cardio exercise per day, or 150 minutes per week.
Strength Training
Also known as resistance training, involves using weights, resistance bands, or bodyweight exercises to build muscle strength and endurance. Strength training can help improve balance, reduce the risk of falls, and increase bone density. Aim for at least two strength training sessions per week, targeting all major muscle groups.
Flexibility Training
Otherwise known as stretching, helps improve flexibility, range of motion, and joint health. Examples include yoga, Pilates, and static stretching. Aim for at least 10 minutes of stretching per day, targeting all major muscle groups.
Active Lifestyle
In addition to structured exercise, it's important to maintain an active lifestyle throughout the day. This can include taking the stairs instead of the elevator, parking farther away from the entrance, and taking walking breaks throughout the day.
Fun Activities
Staying active doesn't have to feel like a chore. Find activities that you enjoy, such as dancing, hiking, or playing sports. This can help make exercise feel more enjoyable and sustainable.
If finding the ability to incorporate any of the above into a daily lifestyle, the five suggestions below could help you get started:
Set goals
Find a workout buddy
Join a class or group
Track your progress (apps, fitness trackers or journals)
Make it a habit!
In conclusion, staying active is essential for maintaining a healthy body and mind. Regular physical activity can improve our physical and mental health, increase energy levels, improve sleep quality, and increase longevity.
By incorporating cardiovascular exercise, strength training, flexibility training, an active lifestyle, and fun activities into our daily routines, we can stay active and reap the many benefits that come with it. Remember, staying active doesn't have to be a chore – find activities that you enjoy and make staying active a fun and sustainable part of your daily routine.