Why is exercise important?
Physical activity has many benefits for your body and your mind. It’s an important part of a healthy lifestyle and anyone can benefit from exercise, no matter how old you are. And the more time you spend being physically active , the greater the benefits are likely to be. Read on to discover why exercise is important and how staying active can help your mental health.
Regular exercise has benefits for everyone.
This information is based on the UK recommendations for adults.
You'd be surprised just how many benefits there are, and the good news is it can be as easy as getting off the bus a little earlier. Introduce active habits to your day and you'll be well on your way.
So what are the benefits of regular exercise? Regular exercise is great for the heart, reducing your risk of a stroke and cutting your chance of cardiovascular disease by a third. Why not take a lunchtime walk, leave your car at home or up your walking pace when you're out and about? Regular exercise keeps your muscles, bones and joints strong and functioning well, but also helps prevent falls and fractures. Try doing exercises that strengthen your bones and muscles twice a week. Exercise burns calories and helps to maintain a healthy weight which in turn reduces your risk of many health problems.
But be sure to maintain a healthy balanced diet alongside exercise. Help maintain a healthy weight by walking to the shops or cycling the children to school. A healthy weight in turn reduces your risk of certain cancers. In fact you can cut your risk of breast and bowel cancer by around a quarter if you exercise regularly. If you have children encourage healthy habits and routines from an early age and they'll be more likely to continue being active through life.
A healthy weight also reduces your chances of diabetes. It's estimated that around 3.5 million people in the UK have it. Regular exercise is hugely important to help reduce your risk of type 2 diabetes and if you have type 2 diabetes, exercising regularly can help you manage it by lowering blood glucose levels. Exercising regularly is also good for your mind. It's thought that it can reduce your risk of developing depression and dementia. Exercise can help relieve stress and anxiety and improve your mood. Use the great outdoors, it's a hit for your physical and mental health - there's no catch!
Start reaping the benefits of exercise today.
What are the health benefits of exercise?
Being physically active helps to keep your heart strong and your lungs healthy. Even better, it reduces your chance of developing a long-term health condition. Exercising regularly:
- improves your strength, balance, and movement skills
- helps you maintain a strong muscles and healthy bones
- reduces your risk of developing high blood pressure (hypertension), heart disease, stroke, type 2 diabetes, depression, dementia, and some cancers
- helps you maintain a healthy weight and reduces your risk of becoming overweight
- helps you manage stress and sleep better
- can reduce joint and back pain
What kind of exercise should I do?
Whatever your stage of life, there are plenty of different activities to try. Being active doesn’t have to mean going to the gym, heading out for a run, or playing a sport. It can be as simple as taking a brisk walk to and from work instead of getting in the car. What’s important is to sit less and move more, whatever that activity is. Any activity is better than none, but the more you can do, the better.
The UK guidelines on physical activity recommend three areas to focus on.
- Strengthening activity. These kinds of activities improve your muscle strength, bone and joint health, and balance. Yoga, Pilates, using weights at the gym, and carrying heavy bags (such as your shopping) are all strengthening activities.
- Cardiovascular activity. This is sometimes called aerobic activity. These kinds of activities make you breathe harder and faster, and make your heart and muscles work harder. Cardiovascular activities include swimming, brisk walking, cycling, and playing a sport.
- Reducing sedentary time. This means sitting down less. If you’re spending a long time working at a desk, for example, it’s a good idea to get up regularly and do some activity. How much physical activity should I do?
All adults should aim to do at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity, each week. You can do this in short blocks of time, such as 10 or 15 minutes at a time. You can also mix up the intensities and do some moderate and some vigorous exercise.
You should do strengthening exercises at least twice a week. Older adults should also do activities that help with balance, such as tai chi or dancing, twice a week. There are also low-impact activities, such as gardening and water aerobics, which put less stress on your joints and reduce your risk of injury.
If you don’t currently do any physical activity, or haven’t done for a while, it needn’t take much effort to get started. After all, doing some physical activity is better than doing none. Even doing a little more exercise than usual can help reduce your risk of some long-term health conditions.
Whether you’re just starting or have always been active, it’s a good idea to take steps to stay injury-free. Take things gradually to start with and build up from there. It’s also important to eat the right foods to provide the fuel you need to be active, and to drink enough water to keep you hydrated.
Can physical activity improve your mental health?
Physical activity increases the levels of endorphins in your body, which help make you feel good. Endorphins can also help reduce pain and improve your mood.
Physical activity can also increase your confidence and self-esteem. When you’ve been to the gym or an exercise class, you’ll often find yourself feeling pleased with what you’ve accomplished. By distracting you from any thoughts and worries, exercise can give you a break from daily stresses and provide something else to focus on. Evidence shows that exercise could also be an effective treatment for depression. There are lots of other benefits that can help you to feel better, including:
- better sleep - physical activity helps improve the quality of your sleep and can help you fall asleep more quickly
- being better able to manage stress and anxiety
- having a social life and a way to connect with other people
- improving the way your brain works – which can reduce the chances of developing dementia in the future
These examples show just how important physical activity is for looking after your physical and mental health.
The Bupa weight management plan is designed for people with a BMI over 30 (or over 27 if you have a weight related condition). The plan is designed to empower you to achieve and maintain a healthy weight in a sustainable way.
Discover more about our medicated weight loss plan.
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