Our lives have changed dramatically over the past 50 years with advancements in technology making many physical tasks easier. However, these changes have also affected how we spend much of our time, meaning that most of our waking lives are now spent sitting. Recent studies have found that sitting for more than eight hours without any physical activity is associated with a mortality risk comparable to that caused by obesity and smoking. Research has shown that low to moderate-intensity physical activity on a daily basis can reverse the negative health effects caused by prolonged sitting. The American College of Sports Medicine (ACSM) recommends low to moderate intensity exercise for 30 to 60 minutes, four to six days per week. Exercise not only increases life expectancy and quality of life, but has many other benefits, including:

Cardiovascular health

The heart is considered the pump of the body, being responsible for circulating blood which carries vital hormones, oxygen, nutrients that your body needs to function, plus carbon dioxide as a waste product. Regular exercise helps to strengthen the muscles that make up the wall of the heart, improving circulation. This in turn lowers blood pressure and the risk of coronary heart disease and reduces the risk for strokes.

Improved muscle, bone and joint health

The body is comprised of bones making up the skeletal system, with the area where the bones meet being called the joint. The muscles are responsible for moving and supporting the bones, providing movement through the joints. Following a regular exercise programme helps to strengthen the bones, increase muscle strength and overall joint health. The ACSM has advised that people should include resistance exercises for the major muscle groups a minimum of twice per week. This can be done with weights, body-weight exercises or resistance bands.

Mental health and stress management

Studies have shown that exercise plays a key role in managing stress, reducing depression, improving memory and boosting mood through the release of endorphins (the brain’s feel-good neurotransmitter). Exercise is a great way of meeting new people, either through exercise classes or sport, and can also provide an opportunity to spend active time with family or friends. It also gives an overall boost to self-esteem. One of the major aspects of our lives that has changed in the 21st century is our sleep, both in the amount we get and the quality of the sleep itself. Research tells us that exercise improves the amount a person sleeps, as well as the quality of that sleep and this, in turn, greatly affects both mood and mental health.

Weight loss and management of Diabetes

Weight management has been a growing concern in today’s society, with the consumption of food containing more sugars and saturated fats. The prevalence of Types 1 and 2 Diabetes is on the rise as a result of our poor diet, meaning more people need medication to manage these conditions. Regular exercise has shown to improve and even, in some cases, reverse Type 2 Diabetes (non insulin-dependent), allowing the individual to lower, or even stop, some medications while they are in remission. Many conditions, such as high cholesterol, have been linked to obesity, and exercise is a great way to manage this along with weight and body composition. Exercise increases HDLs (good cholesterol, essential to the body) and lowers LDLs (the harmful type of cholesterol).

Exercise can be done in a variety of ways such as walking, swimming, dancing, exercise classes or through a wide range of sports. Find an activity that you enjoy, maybe even done with a friend, and soon you will be reaping the rewards of multiple health benefits.