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Physical activity is more than just going to the gym, it has life altering effects.
Benefits
Overall positive impact on our health - reduces mortality - prevents various cancers - prevents musculoskeletal and cerebrovascular diseases - improves metabolism - improves mental health Lets dig deeper into detail... Cancer: decreases the risk of colorectal cancer, breast cancer, bladder cancer, endometrial cancer, esophageal cancer, kidney cancer, lung cancer, and stomach cancer. Cerebrovascular Disease: improves obesity and insulin resistance and controls hypertension, diabetes, and dyslipidemia, thereby preventing cerebrovascular disease. Musculoskeletal disease: it prevents osteoporosis, reduce fractures, and improve the function of patients with rheumatoid and degenerative arthritis. Mental health: it improves depressive symptoms, reduces anxiety and stress, improves quality of sleep, and improves cognative function including dementia, and psychological well-being through memory, concentration, and learning ability. (Yang, 2019)
Recommendation
The United States Physical Activity Guidelines suggest 150 to 300 minutes of moderate intensity or 75 to 150 mintues of vigorous intensity physical activity. Along with two days of muscle strengthening activity. More minutes is linked to more health benefits. Avoid sedentary activities and move as much as possible. (Yang, 2019)
The Breakdown
Moderate-intensity workouts: (you can talk, but you can't sing) - brisk walking - water aerobics - some house chores Vigorous-intensity workouts: (talking is difficult and you need breaks to take a breath) - running - jumping - skipping - dancing Muscle strengthening exercises: - dumbbells - weight-lifting - push-ups - sit-ups - knee-flexion and extension - moving objects (Yang, 2019)
