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…”.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 – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits”.2

Health Benefits

Is there an association between health benefits and physical activity?

Yes. In Physical Activity the WHO elaborate on:

“Regular and adequate levels of physical activity:

  • Improve muscular and cardiorespiratory fitness
  • Improve bone and functional health
  • Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression
  • Reduce the risk of falls as well as hip or vertebral fractures; and are fundamental to energy balance and weight control”.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 (National Health Service) elaborate on:

Physical Activity Health Benefits“It’s medically proven that people who do regular physical activity have:

  • Up to a 35% lower risk of coronary heart disease and stroke
  • Up to a 50% lower risk of type 2 diabetes
  • Up to a 50% lower risk of colon cancer
  • Up to a 20% lower risk of breast cancer
  • A 30% lower risk of early death
  • Up to an 83% lower risk of osteoarthritis
  • Up to a 68% lower risk of hip fracture
  • A 30% lower risk of falls (among older adults)
  • Up to a 30% lower risk of depression
  • Up to a 30% lower risk of 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?

Yes. In 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress the (United States) National Institute of Mental Health note:

“Get Regular Exercise. Just 30 minutes per day of walking can help boost your mood and improve your health”.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

Physical Inactivity

Is there an association between mortality and physical inactivity?

According to the WHO:

“Physical inactivity (insufficient physical activity) is one of the leading risk factor for noncommunicable diseases (NCD) and death worldwide. To individuals, the failure to enjoy adequate levels of physical activity increases the risk of cancer, heart disease, stroke, and diabetes by 20–30% and shortens lifespan by 3–5 years. Moreover, physical inactivity burdens society through the hidden and growing cost of medical care and loss of productivity”.9

Never Too Late To Start

Is it never too late to start physical activity?

Yes. 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”.10

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: 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”.11

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 haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns”.12

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”.13

Health Topics A-Z

Where may I find Health Topics related to Physical Activity Health Benefits?

In Health Topics A-Z you may find:

Health Topics A-Z

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Links

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  1. 5 Steps To Mental Wellbeing 2. Be Physically Active
  2. 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress
  3. American Heart Association Recommendations for Physical Activity In Adults and Kids
  4. BMI Calculator
  5. Benefits of Physical Activity
  6. Calorie Calculator
  7. Consumer Health: 7 Benefits of Regular Exercise
  8. Daily Food and Activity Diary
  9. Eat Well: Food and Drinks for Sport
  10. Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
  11. Exercise
  12. Exercise Calorie Calculator
  13. Exercise To Prevent Heart Disease
  14. Exercise and Immunity
  15. Exercise and Physical Activity
  16. Exercise and Physical Fitness
  17. Exercise and Stress: Get Moving To Manage Stress
  18. Exercise: A Guide To Tai Chi
  19. Exercise for Busy People: Making Time for Your Health
  20. Exercise for Older Adults
  21. Exercise for Your Bone Health
  22. Exercise, Lifestyle, and Your Bones
  23. Exercise: 10-Minute Workouts
  24. Exercise: Benefits of Exercise
  25. Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
  26. Exercise: Get Active Your Way
  27. Exercise: Get Fit for Free
  28. Exercise: Gym-Free Exercises
  29. Exercise: Walking for Health
  30. Fitness
  31. Fitness After 40: Building the Right Workout for A Better Body
  32. Fitness Basics
  33. Fitness Studio Exercise Videos
  34. Fitness Tips for Menopause: Why Fitness Counts
  35. Fitness and Exercise [Topics]
  36. Fitness: Basics – Fitness: Basics
  37. Fitness: In-Depth – 10,000 Steps A Day: Too Low? Too High?
  38. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
  39. Fitness: In-Depth – Fitting In Fitness: Finding Time for Physical Activity
  40. For the Best Health, Does the Intensity of Your Workout Matter?
  41. Get Active
  42. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  43. Get Walking With This 12-Week Walking Schedule
  44. Getting Active
  45. Getting Active
  46. Guide To Physical Activity
  47. Health Risks of An Inactive Lifestyle
  48. Healthy Weight: Physical Activity for A Healthy Weight
  49. How To Measure Your Waist
  50. How To ‘Move More’ and Reach Your Physical Activity Goals
  51. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  52. Infographic: Exercise Is Medicine
  53. Infographic: High Intensity Interval Training (HIIT)
  54. Infographic: Physical Exercise Is Good Medicine
  55. Let’s Get Physical
  56. Lifestyle and Behaviour Changes for Menopausal Symptoms
  57. May Is National Osteoporosis Month [United States]: 10,000 Steps A Day In May Challenge
  58. Mayo Clinic Minute: Updated Exercise Guidelines for Cancer Patient, Survivors
  59. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms
  60. Menopause and Depression
  61. Midlife Weight Gain: What’s Really Going On
  62. Move4Her [October 18, 2020]
  63. Move More!
  64. Moveyourway [Move Your Way]: Adults
  65. One Hour Per Week of Exercise Protects Against Depression Study Shows
  66. Physical Activity
  67. Physical Activity
  68. Physical Activity
  69. Physical Activity
  70. Physical Activity
  71. Physical Activity
  72. Physical Activity
  73. Physical Activity & Exercise
  74. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary
  75. Physical Activity & Exercise: Tools To Help – Why Exercise & Physical Activity Is So Important
  76. Physical Activity and Cancer
  77. Physical Activity and Your Mental Health
  78. Physical Activity for A Healthy Weight
  79. Physical Activity: Adding Physical Activity To Your Life
  80. Physical Activity: Benefits of Physical Activity
  81. Physical Activity: How Much Physical Activity Do Adults Need?
  82. Physical Activity: Measuring Physical Activity Intensity
  83. Physical Activity: Physical Activity Basics
  84. Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
  85. Physical Activity: Why It Matters
  86. Rethinking 10,000 Steps: New Study Investigates How Much Walking Older Women Really Need
  87. Risk Factors: Cardiovascular Risk Factors – Modifiable Risk Factors: Physical Inactivity and Cardiovascular Disease
  88. Staying Active: Physical Activity and Exercise: FAQ
  89. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
  90. The Exercise Effect
  91. Tips To Help You Get Active
  92. Tips To Keep Moving
  93. Tips To Lower Stress Infographic
  94. Tips for Getting Your Steps In
  95. Tips for Starting Physical Activity
  96. Walking
  97. Walking: A Step In the Right Direction
  98. Walkingforhealth.org.uk [Walking for Health]
  99. Women and Physical Activity
  100. Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Physical Activity: Physical Activity Basics – How Much Physical Activity Do You Need? Page Last Reviewed: 19 May 2020. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 21 June 2020
  2. Physical Activity. What Is Physical Activity? 23 February 2018. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 21 June 2020
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 21 June 2020
  4. Physical Activity: Physical Activity Basics – How Much Physical Activity Do You Need? Page Last Reviewed: 19 May 2020. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 21 June 2020
  5. Exercise: Benefits of Exercise: Health Benefits. Page Last Reviewed: 11 June 2018. NHS (National Health Service) https://www.nhs.uk/live-well/exercise/exercise-health-benefits/#health-benefits Accessed: 21 June 2020
  6. Physical Activity and Cancer: What Is Known About the Relationship Between Physical Activity and Cancer Risk? Reviewed: 10 February 2020. National Cancer Institute https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet#q2 Accessed: 21 June 2020
  7. 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress: Get Regular Exercise. National Institute of Mental Health https://www.nimh.nih.gov/health/publications/stress/index.shtml Accessed: 21 June 2020
  8. Physical Activity Guidelines for Americans, 2nd Edition: Chapter 4. Active Adults – Key Guidelines for Adults. 2018. Department of Health and Human Services https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=55 Accessed: 21 June 2020
  9. Non Communicable Diseases and Their Risk factors: Physical Activity. World Health Organization https://www.who.int/ncds/prevention/physical-activity/introduction/en/ Accessed: 21 June 2020
  10. Physical Activity & Exercise. Last Updated: 15 January 2020 | Last Revised: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 21 June 2020
  11. Physical Activity: Getting Started. Review Date: 13 May 2019. Page Last Updated: 02 June 2020. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 21 June 2020
  12. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise. 11 May 2019. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed: 21 June 2020
  13. Physical Activity & Exercise: Starting An Exercise Program – Exercise Physiologists. Last Updated: 15 January 2020 | Last Revised: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 21 June 2020

Topic Last Updated: 29 August 2020 – Topic Last Reviewed: 21 June 2020
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