Benefits of Physical Activity

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The immediate and long-term benefits of physical activity provides clear evidence that the human body is made to move. Examples of powerful benefits of movement include:

• Lower blood pressure
• Better regulation of blood sugar
• Lower resting heart rate
• Better control of body fat
• Improved immune function
• Increased muscular strength and endurance
• Improved cardiorespiratory functioning
• Increased flexibility
• Better join health
• Improved mental functioning
• Higher quality of sleep

In just a few minutes, physical activity boosts our metabolism. Research shows that physical activity decreases depression and increases self-esteem. This list could go on and on. Further, it is important to realize that the human body contains more than 600 muscles, which is an indication that the body was constructed for amazing physical capabilities.

The human body functions best when it is active. There is power in motion!

Consequences of Physical Inactivity

Further proof that the human body was designed to move, are the consequences of not moving. Physical inactivity leads to deterioration, such as:

• Loss of bone density
• Stiffening of joints
• Weakening of muscles
• Weakening of the heart and lungs
• Degeneration of the cellular energy systems

As soon as one sits down, electrical activity shuts off in the leg muscles. Calorie burning is significantly reduced (potentially to as little as one calorie or less, depending on one’s height, weight, gender, etc.) and lipase, an enzyme in the legs that assists with the breakdown of fat, dramatically and rapidly drops.

After two hours of sitting, HDL (the so-called good cholesterol) levels drop by 20 percent.

After 24 hours of sitting, insulin effectiveness drops 24 percent and the risk for diabetes rises.

Sitting increases the risk of death up to 40 percent.

Inactivity is killing people and is arguably one of the greatest threats of our time. The World Health Organization (WHO) asserts that physical inactivity constitutes the fourth leading cause of death globally, causing an estimated 3.2 million deaths globally

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How much?

150 minutes of moderate intensity activity per week is the current government guidelines such as walking, cycling, swimming, hiking or even dancing.

75 minutes of vigorous activity per week such as running, walking stairs, swimming, skipping or martial arts.

Strength based exercise at least two times per week such as weight training, circuit training, spinning class, HITT or Pilates to work all the major muscle groups.

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The aim is to mix up the levels of intensity, include several sessions of short sharp vigorous activity