The best way to care for your health is by making daily lifestyle choices that help support your body. That’s especially true when it comes to movement.
Regular physical activity is one of the most important preventative health measures and one of the best ways to increase overall well-being. Exercising can seem intimidating if you’re not used to it and don’t know where to start.
Anyone can find some sort of physical activity that works for them. Learn why physical activity is essential for physical and mental health and how to practice it daily.
Physical activity and your body
Many people think of physical activity as a way to change their body’s appearance. It’s essential to a balanced lifestyle and to support your overall physical health.
According to the World Health Organization (WHO), physical activity is any bodily movement that uses energy by moving your muscles. Activities that are both moderate-intensity like walking and vigorous-intensity like lifting weights are great for your health.
Physical activity plays a huge role in preventing and managing chronic illnesses like cardiovascular diseases, strokes, certain types of cancer, and diabetes, yet one in four adults do not meet the global recommended levels of physical activity.
These are some of the top benefits of staying physically active:
- Improved bone health
- Improved cardiovascular health
- Improved blood sugar regulation
- Maintain a healthy body weight
- Better sleep
There are so many more benefits that physical activity can do for your health. It is one of the most important foundational pieces for the health of your body.
Physical activity for your mental health
Regular physical activity isn’t just important for your physical health, it’s also important for your mental health. Have you ever noticed your mood change after walking or moving your body? That’s the power of physical activity and much of that is thanks to hormones.
Hormones are chemical messengers in your body that regulate all bodily processes like mood, sleep, and mental health. When you exercise, you release chemicals in the brain like endorphins and serotonin. These hormones make you feel good and are essential for your mental health. Endorphins are released to help relieve pain or stress – such as when exercising. Serotonin carries messages from your brain to your body and plays a big role in mental health, sleep, and hunger.
Above it’s mentioned that physical activity helps improve your sleep, which is important for your mental and physical health. When you get better sleep, it makes it easier to manage your mood and symptoms of stress.
There is extensive research on the role physical activity has on mental health. People who get regular physical activity have significantly lower rates of mental health conditions like anxiety and depression. While it’s not a cure-all for anyone, especially those with clinical conditions, it can help improve symptoms.
Researchers have found that 30–35 minutes of low-intensity aerobic exercise – 3–5 days a week, for 10–12 weeks – was best for increasing positive moods. Walking, cycling, pilates, and yoga are all great forms of low-intensity aerobic exercise.
Here are just a few of the many ways physical activity can support your mental health:
- Improve your cognition and focus
- Increase feelings of relaxation
- Decrease stress levels
- Distract you from negative thoughts
- Increase energy levels
Besides being essential for your health, moving your body in new and sometimes challenging ways is rewarding. Physical activity can help build your confidence, improve self-esteem, and give you the satisfaction of achieving a goal.
How much physical activity do you need?
Physical activity needs to work with your body and your lifestyle. Not everyone has the same physical abilities, accessibility, or time when it comes to physical activity and that’s ok.
Still, there are general recommendations for how much physical activity the average person should get every week. Adults aged 18 to 64 need at least 20 to 40 minutes of moderate-intensity aerobic physical activity per day, like riding a bike. An hour to two hours of vigorous physical activity every week like swimming, is also recommended. You can also switch between moderate and vigorous activities throughout the week.
Children and adolescents ages 5 to 17 should aim for an average of 60 minutes per day of moderate to vigorous intensity physical activity. That can look like playing an organized sport or just playing with their friends outside.
When you think about how much physical activity you get each week, also factor in work and lifestyle. If you’re on your feet all day at work then you’re getting a lot more physical activity than someone who works a desk job. For people that work desk jobs, or don’t get much movement during work, you may need to carve out more time for physical activity outside of work.
People with disabilities, chronic conditions, or those who are pregnant may need some extra guidance on finding what works for them, like from their medical care team. Remember that any movement is better than none, even if it’s a ten-minute walk after dinner!
The best kinds of physical activity
Physical activity shouldn’t be intimidating, so any movement you add to your day is a great start. Ideally, that should include moderate and vigorous movement, cardiovascular activity, and strength training. Essentially it’s important to get your heart rate up regularly (if it’s healthy for you to do so) and engage and strengthen your muscles.
There is no “best kind” of physical activity, but it helps to have a guideline or “menu” to choose from.
These are all great options for moderate-intensity physical activity:
- Riding your bike
- Dancing
- Gardening
- Brisk walking
- Hiking
- Yoga
You can also try these vigorous-intensity exercises:
- Circuit training
- Jumping rope
- Running
- Boxing or kickboxing
- Cycling sprints
You may already be doing things in your daily life that you don’t realize are contributing to your overall physical fitness. Things like doing household chores, chasing after a toddler, or walking to school or work are all great forms of moderate physical activity.
Find what works for you
It can be overwhelming to start exercising if you’re not used to doing it. Many people believe physical activity needs to be a huge endeavor like training for a marathon.
While it is important to push your body a little bit, physical activity should be something you can do sustainably. That means it’s something that’s accessible and practical enough that you can easily incorporate it into your daily life.
When figuring out what type of physical activity is best for you, accessibility doesn’t just mean what your body is capable of, it also means what makes sense financially. You don’t have to pay a lot of money to join a gym or get a personal trainer. Moving your body can be completely free!
Physical activity also doesn’t have to be boring! One way to make it more sustainable is by finding things you love doing that bring you joy. That could be hiking or joining a group sport. If you’re just starting, try walking around your neighborhood, practicing a sport you liked when you were a kid, or finding a workout video on YouTube. Physical activity should be accessible, so it needs to make sense for your body and lifestyle.
There’s no “perfect” way to practice physical activity, the most important thing is that it works for you, your body, and your lifestyle. Even if you only have time for a little bit here and there, every minute counts!
