Physical Activity Health Benefits |

“The evidence is clear—physical activity can make you feel better, function better, and sleep better. Even one session of moderate-to-vigorous physical activity reduces…”.¹

Umbrella
What may the Physical Activity Health Benefits Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

Active Living
Exercise
Fitness
Health
Health Benefits
Physical Activity

Definition

What is physical activity?

DotS the definition of physical activity may vary. In Physical Activity: What Is Physical Activity? the World Health Organization’s (WHO) definition is:

“WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health”.²

Health Benefits

Is there an association between health benefits and physical activity?

In Physical Activity the WHO elaborate on:

“Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being”.³

In Physical Activity: Physical Activity Basics – How Much Physical Activity Do You Need? the (United States) Centers for Disease Control and Prevention elaborate on:

“The evidence is clear—physical activity can make you feel better, function better, and sleep better. Even one session of moderate-to-vigorous physical activity reduces anxiety, and even short bouts of physical activity are beneficial. Being physically active also fosters normal growth and development, improves overall health, can reduce the risk of various chronic diseases”.⁴

In Exercise: Benefits of Exercise: Health Benefits the (United Kingdom) NHS elaborate on:

“It’s medically proven that people who do regular physical activity have lower risk of:

Coronary heart disease and stroke
Type 2 diabetes
Bowel cancer
Breast cancer in women
Early death
Osteoarthritis
Hip fracture
Falls (among older adults)
Depression
Dementia”.⁵

Breast Cancer

Is there an association between breast cancer and physical activity?

In Physical Activity and Cancer: What Is Known About the Relationship Between Physical Activity and Cancer Risk? the (United States) National Cancer Institute elaborate on:

“Breast cancer: Many studies have shown that physically active women have a lower risk of breast cancer than inactive women. In a 2016 meta-analysis that included 38 cohort studies, the most physically active women had a 12–21% lower risk of breast cancer than those who were least physically active. Physical activity has been associated with similar reductions in risk of breast cancer among both premenopausal and postmenopausal women. Women who increase their physical activity after menopause may also have a lower risk of breast cancer than women who do not”.⁶

Mood

Is there an association between mood and physical activity?

In Depression: How Can I Take Care of Myself? the (United States) National Institute of Mental Health note:

“Try to get some physical activity. Just 30 minutes a day of walking can boost mood”.⁷

On page 56 in Physical Activity Guidelines for Americans, 2nd Edition: Chapter 4. Active Adults – Key Guidelines for Adults the (United States) Department of Health and Human Services explain:

“Regular moderate-to-vigorous physical activity also reduces feelings of anxiety and depression and improves sleep and quality of life. Even a single episode of physical activity provides temporary improvements in cognitive function and state anxiety”.⁸

Never Too Late To Start

Is it never too late to start physical activity?

In Physical Activity & Exercise the (Australian) Jean Hailes for Women’s Health (JH) explain:

“It’s never too late to become more physically active. Beginning or resuming exercise at any age will benefit your health.

Activity for 30 minutes on most days of the week will provide you with sustainable health benefits”.⁹

Health Care Provider

What if I am going to start doing physical activity?

If you are going to start doing physical activity, it may be in your best interest to choose to talk to your health care provider about this.

In Physical Activity: Information – Getting Started the (United States) MedlinePlus note:

“IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

You have diabetes, heart disease, lung disease, or another long-term illness
You are obese
You have not been very active lately
You get chest pains or shortness of breath when you are active”.¹⁰

In Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise the (United States) Mayo Clinic caution:

“Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis”.¹¹

In Physical Activity & Exercise: Starting An Exercise Program – Exercise Physiologists the JH caution:

“If you have a medical condition, are overweight, are pregnant, over 40 years of age or have not exercised regularly for a long time, see a health professional for medical advice before increasing your activity. They can refer you to an accredited exercise physiologist who can help you design an activity plan that is safe and helpful to your individual needs”.¹²

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