Being physically active is one of the most important actions that we can take to improve our health. But how much do we need to move?
The good news about exercise? Something is always better than nothing, and more is usually even better. This applies at any age.
Even if you’re not currently very active, adding just a few minutes of movement each day can make a significant difference in your health. Take a brisk walk during your lunch break, do some yoga, or park further away from your destination.
Adding more movement to your existing routine – even if you’re already somewhat active – boosts those health benefits even further.
It’s important to remember that these benefits focus on overall health rather than peak performance. So, if you are new to physical activity, or returning after a layoff, don’t worry about structured workouts or intense exercise right away. Just focus on adding more movement to your day.
The Benefits of Physical Activity
Staying physically active offers a wide range of health benefits for people of all ages. They include:
- Reduced Risk of Chronic Diseases: Regular exercise is a powerful tool for preventing and managing chronic conditions like heart disease, stroke, type 2 diabetes, and some cancers. Physical activity helps control blood pressure, blood sugar levels, and weight, all risk factors for these diseases.
- Improved Mental Health: Exercise is a natural mood booster. It releases endorphins, hormones that have mood-lifting and stress-reducing effects. Physical activity can also help combat symptoms of depression and anxiety, improve sleep quality, and boost cognitive function.
- Increased Energy Levels: Regular physical activity can improve your cardiovascular health, making your body more efficient at delivering oxygen to your cells. This can lead to increased energy levels throughout the day.
So How Much Physical Activity Do You Need?
According to the U.S. Department of Health & Human Services and the World Health Organization, adults, including older adults, should perform at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate-intensity cardio activity or 75 minutes (one hour and 15 minutes) to 150 minutes of vigorous-intensity cardio activity, or some combination of the two, each week. If you can talk comfortably, but not sing, while exercising, you are working at a moderate intensity. If you cannot say more than a few words without needing to take a breath, you are working at a vigorous intensity.
In addition, they recommend adults perform muscle-strengthening activities twice each week, which is vital to countering the natural decline in muscle mass that occurs as we age.
The Bottom Line? Move More, Sit Less!
Here’s the golden rule from the Centers for Disease Control and Prevention (CDC): just move your body more and sit less throughout the day. Your future self will thank you for it.
Related: Ignite Fundamentals
