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 (NCDs) 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:

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?

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?

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: 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”.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

Links

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  52. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  53. Infographic: Exercise Is Medicine
  54. Infographic: High Intensity Interval Training (HIIT)
  55. Infographic: Physical Exercise Is Good Medicine
  56. Let’s Get Physical
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  58. Mayo Clinic Minute: Updated Exercise Guidelines for Cancer Patient, Survivors
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  62. Moveyourway [Move Your Way: Walk. Run. Dance. Play. What’s Your Move?] Move Your Way
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  75. Physical Activity & Exercise: Tools To Help – Why Exercise & Physical Activity Is So Important
  76. Physical Activity Boosts Brain Health
  77. Physical Activity Does More Than Help You Look Good
  78. Physical Activity and Cancer
  79. Physical Activity and Your Mental Health
  80. Physical Activity for A Healthy Weight
  81. Physical Activity: Adding Physical Activity To Your Life
  82. Physical Activity: Benefits of Physical Activity
  83. Physical Activity: How Much Physical Activity Do Adults Need?
  84. Physical Activity: How To Be Physically Active While Social Distancing
  85. Physical Activity: Physical Activity Basics
  86. Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
  87. Physical Activity: Why It Matters
  88. Staying Active: Physical Activity and Exercise: FAQ
  89. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
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  91. Tips To Help You Get Active
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  93. Tips To Lower Stress Infographic
  94. Tips for Getting Your Steps In
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  96. Walking
  97. Walking: A Step In the Right Direction
  98. Walkingforhealth.org.uk [Walking for Health]
  99. 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: 08 May 2021. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 31 May 2021
  2. Physical Activity. What Is Physical Activity? 26 November 2020. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 31 May 2021
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 31 May 2021
  4. Physical Activity: Physical Activity Basics – How Much Physical Activity Do You Need? Page Last Reviewed: 08 May 2021. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 31 May 2021
  5. Exercise: Benefits of Exercise: Health Benefits. Page Last Reviewed: 11 June 2018. NHS https://www.nhs.uk/live-well/exercise/exercise-health-benefits/#health-benefits Accessed: 31 May 2021
  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: 31 May 2021
  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: 31 May 2021
  8. Physical Activity Guidelines for Americans, 2nd Edition: Chapter 4. Active Adults – Key Guidelines for Adults. 2018:56. Department of Health and Human Services https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=55 Accessed: 31 May 2021
  9. Non Communicable Diseases and Their Risk factors: Physical Activity. World Health Organization https://www.who.int/ncds/prevention/physical-activity/introduction/en/ Accessed: 31 May 2021
  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: 31 May 2021
  11. Physical Activity: Information – Getting Started. Review Date: 13 May 2019. Page Last Updated: 25 May 2021. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 31 May 2021
  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: 31 May 2021
  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: 31 May 2021

Topic Last Updated: 10 June 2021 – Topic Last Reviewed: 31 May 2021
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