Relevance of Physical Activity and Exercise in Promoting Health

Preamble.

Do you always use the elevator to climb to the first floor even though you are physically fit to use the stairs? Do you always use a vehicle to travel short distances, even if it is feasible to trek? Are you the type that hardly gets involved in any health-promoting activity like jogging or cycling? Suppose your answer to the afore question is affirmative or negative. In that case, the following information will motivate you to engage in healthy physical activities or increase the amount and intensity of your exercises. Before I delve into the substance of this article, let me lay out the fundamental conceptualizations of the following terms: physical activity, exercise, and health promotion, based on the definition given by the World Health Organization. Physical activity is any bodily movement produced by the contraction of skeletal muscles that requires energy expenditure. Thus, any bodily movement can be termed as physical activity. However, exercise is a type of physical activity that is purposeful, organized, and executed to improve or sustain physical fitness. On the other hand, health promotion enables people to increase control over and improve their health. To understand the importance of physical activities and exercises, I will present the information by attempting to answer the following critical questions: why is physical activity meaningful; what are the specific benefits of physical activity; what are the specific risks of physical inactivity; what is the recommended level of physical activity; how can people boost their physical activity level?

Why is physical activity important?

We can deduce this by examining some facts about physical activity’s antonym, physical inactivity. Physical inactivity is one of the leading causes of chronic non-communicable diseases and disorders such as cardiovascular diseases, chronic obstructive pulmonary diseases, metabolic disorders, joint arthropathies, obesity, and cancer. Globally, it is estimated that about 5.2 million people die prematurely per annum as a result of physical inactivity. Moreover, physical inactivity costs the entire health system a whooping sum of US$27 billion a year, projected to reach about US$ 300 billion by 2030.

Physical inactivity or sedentary life affects males and females of all ages across the three economic levels: high-income, middle-income, and low-income. Globally, a third of adults (≥18 years) are physically inactive, especially women. People in the Eastern Mediterranean Region or the Middle East have a higher level of physical inactivity than the rest of the world, exceeding most countries by about 40%. Notably, in Iraq (including the Kurdistan Region), physical inactivity is exceptionally high, with about 47% of adults living a sedentary lifestyle, especially among women (women are two times more likely to be sedentary than men).

What are the specific benefits of physical activity?

Regular physical activity is like a medicine with minimal to no adverse effects but tremendous benefits to our overall health. Regular physical activity, such as walking, cycling, dancing, swimming, and active participation in sporting activities, can improve our body systems, especially the musculoskeletal, cardiovascular, respiratory, nervous, and integumentary systems, thus resulting in overall good health. In adults (18 to 64 years) and older adults (65 years and above), regular and optimal levels of physical activity benefit our health. Physical activity decreases the risks of mortality and premature death. Physical activity prevents the occurrence of hypertension and improves blood pressure. Physical activity reduces the chances of developing various types of cancers, such as bladder and breast cancers. Physical activity prevents and helps in the management of type-2 diabetes. Physical activity prevents falls and improves balance and physical functioning, especially among older adults. Physical activity improves sleep, cognition, and overall mental health (by reducing the signs and symptoms of stress, anxiety, and depression).

What are the specific risks of physical inactivity?

Lack of physical activity or a sedentary lifestyle can harm our overall health in various ramifications, such as physical, psychological, and spiritual dimensions. Physical inactivity increases the risk of developing chronic conditions like metabolic disorders such as obesity and diabetes and cardiovascular disorders like hypertension and heart disease. These chronic conditions are associated with risks of developing disabilities. For instance, a sedentary lifestyle can precipitate hypertensive heart disease, which can lead to stroke and subsequent inability to perform activities of daily living, including participation in mainstream social life. Moreover, physical inactivity can further predispose an individual to risk of chronic obstructive pulmonary diseases, cancers, osteoporosis, falls, fractures, and cognitive impairment, especially in older adults. Furthermore, insufficiently active people have a 20% to 30% increased risk of premature death compared to sufficiently active individuals.

What is the recommended level of physical activity?

There are guidelines and recommendations on the intensity and duration of physical activities and exercises required for good health. Various recommendations for different age groups and specific populations are available. I will focus on the recommendations of the World Health Organization for adults (18 to 64 years) and older adults (65 years and above).

Adults (male or female) must do at least 30 minutes of moderate-intensity aerobic physical activity (like brisk walking, jogging, trekking, etc.) daily for at least five days a week. Alternatively, a person can perform at least 15 minutes of vigorous-intensity aerobic physical activity (running, swimming, aerobic dancing, etc.) daily for at least five days a week. A person may consider doing an equivalent combination of both moderate and vigorous-intensity physical activity throughout the week for more health benefits. Moreover, adults should also do muscle-strengthening activities (such as push-ups, sit-ups, squats, hiking, etc.) at moderate intensity levels that involve all major muscle groups of the body (such as arm, forearm, thigh, calf, etc.) for at least two days a week, to provide substantial health benefits. In all the four instances above, an individual could increase the intensity and duration of physical activities for more profound health benefits.

On the other hand, older adults must follow the same recommendations as adults, however, with some slight variation. Older adults should perform varied physical activity that emphasizes balance and strength at moderate or high intensity for at least three days a week to promote functional ability and prevent falls. Various combinations of activities can be done at work or during breaks to supplement our daily requirements for physical activities and exercises. For instance, using the stairs at work unless otherwise not feasible, walking to the cafeteria, walking to the washroom, taking a short break to stroll around the vicinity of the workplace, trekking to and from the parking lot, doing some stretches in the office, the list can go on and on. No matter how little physical activity is done, regularity in performing the activity is far better than doing nothing. A sedentary lifestyle should be avoided because it is a recipe for unwanted health outcomes.

How can people boost their physical activity level?

To promote their health and overall well-being, it is pertinent to be physically active. Research studies have identified various factors contributing to a sedentary lifestyle, such as lack of time, disrupted routines, unfavorable weather conditions, lack of access to exercise facilities, attitudinal dislike of exercise, and inadequate social and financial resources. Some factors can be mitigated individually, while others require relevant stakeholder intervention. Three broad strategies are considered vital in promoting physical activity: campaign and informational approaches, behavioral and social approaches, and environmental and policy approaches. Campaign and informational approaches involve the use of strategies that are aimed at changing the knowledge and attitude of people toward physical activity and exercise. The behavioral and social approach employs techniques to teach people behavioral management skills, which is necessary for behavioral modification. It also deals with social and organizational elements of the environment that promote behavioral change. On the other hand, environmental and policy approaches employ strategies geared toward restructuring the physical and built environments so people can have accessible, safe, attractive, and convenient places to be physically active. Hence, promoting physical activity is a collective responsibility of the individual, the society, and the government.

People should consider behavioral change at the individual level by moving away from a sedentary lifestyle and engaging in healthy behavioral attitudes that facilitate adopting a health-conscious and active lifestyle. People should analyze at their level what factors hinder or facilitate their inclination toward an active lifestyle. There are several strategies for boosting physical activity levels. Firstly, a person should make engagement in physical activity at the top of their priority. Simple avoidance of motorized vehicles and leaning toward bodily effort to convey oneself from one place to another could provide the impetus for engaging in an active lifestyle. Secondly, an individual should set realistic and achievable goals to keep them going and to track their progress over time. Thirdly, people should incorporate physical activity into their daily tasks, for instance, using the stairs instead of an elevator or escalator, trekking distances in the community or place of work, bicycling to school, work, or market, and so on. Fourthly, a person should consider joining a community sports club or fitness group to sustain their motivation and engagement in physical activity. Lastly, an individual should explore and try various types of physical activities within their limit; the more varied the activities, the better the fun and the experience.

Concluding remarks.

Regular physical activity and exercise are integral to a health-promoting attitude. Evidence has shown that regular physical activity promotes health by mitigating chronic health conditions and facilitating optimal levels of health. Thus, it is pertinent for an individual to be physically active and avoid a sedentary lifestyle.

References

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World Health Organization (2022) Physical activity. In: World Heal. Organ. https://www.who.int/news-room/fact-sheets/detail/physical-activity. Accessed 26 Dec 2023

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