Physical Activity: a Cornerstone of Health & Wellbeing
Introduction
Regular physical activity is one of the key contributors to health and wellbeing, playing an important role in the prevention and control of non-communicable diseases.
Physical activity is not just about being athletic, it is integral to our overall health not only improves physical health but also enhancing mental wellbeing, helping to prevent cognitive decline, depression, and anxiety.
The WHO Report on Global Status of Physical Activity 2022 reported that regular exercise can:
reduce the risk of premature death by 20-30%
The NHS reports that people who do regular physical activity have:
up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia
The message about the need for regular physical activity is probably not new to many of us. It is a message that we see in adverts the doctor’s office, at the gym, on public transport.
Knowing how important physical activity is for our long-term health what is stopping us making time to be active every day?
In this post we will explore the definition physical activity, the benefits and barriers that might be stopping us making this an integral part of our everyday life and we’ll offer some suggestions for you to experiment with.
Understanding Physical Activity
Physical activity is more than the time spent in the gym, out running or playing sport. It is any movement that your body requires energy to complete and can be broadly described by two categories: planned exercise and incidental activity.
Planned exercise describes activities that we do every week like going to the gym, doing a yoga class or going for a walk. Whereas incidental activity describes movement that occurs because we are going about our lives, cleaning the house, doing grocery shopping etc. Both planned and incidental activities are important for our health because together they contribute to our total weekly physical activity totals.
The choices we make on a daily basis affect how much physical activity we can accumulate every day.
The recommendations are that every adult should accumulate at least 150 minutes of moderate aerobic activity every week, ideally 30 minutes every day. But we don’t have to do it all in one session.
In fact, the more regularly we can move our bodies every day the better!
Physical Inactivity vs Sedentary Behaviour
Although often used interchangeably, physical inactivity and sedentary behaviour describe two distinct concepts. Physical inactivity refers to situations where a person does not meet the recommended 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. In contrast, sedentary behaviour describes situations where individuals sit or lie down for long periods, such as during work, screen time, or commuting.
This distinction means that someone can meet (or even exceed) the recommended levels of physical activity each week but still be at risk due to excessive sedentary habits.
Prolonged periods of sedentary behaviour can negate the benefits of regular physical activity. For instance, a person who goes to the gym every morning before work and plays a sport three evenings a week can still face health risks associated with prolonged sitting during the workday.
To mitigate these risks, it is important to break up long periods of sitting with short, frequent breaks of physical activity.
Incorporating movement throughout the day, such as taking a 10-minute brisk walk in the morning, another 10-minute walk during lunch, and a final 10-minute session in the evening. This not only meets the daily physical activity requirements but also reduces the time spent sitting.
Breaking up Sedentary Behavioiur
Research has shown that high levels of sedentary behaviour are associated with an increased risk of cardiovascular disease, type-2 diabetes, certain cancers, and even premature death. Sitting for long periods can lead to poor posture, muscle atrophy, and metabolic issues, contributing to overall poor health.
One strategy to combat the negative impacts of prolonged sitting is to take regular breaks. Standing up, stretching, or taking a brief walk every 60 minutes can help counteract the harmful effects of prolonged sitting.
Taking 5 minutes to move our bodies every hour is a small goal. Hopefully an achievable one. One that can have immediate and long-term benefits for our wellbeing and health.
But, what keeps us sitting for long periods of the day?
6 reasons for our Sedentary Behaviour
For working adults one the most common places sedentary behaviours occur are in the workplace.
Modern workplaces have become hubs of sedentary behaviour, with many employees sitting for prolonged periods each day. The habitual sitting in the workplace stems from several interconnected factors:
1. Workplace Culture and Social Norms: The culture within many offices promotes extended sitting as the norm
2. Managerial and Organisational Influences: If employees perceive their managers expectation is for them to be at their desks continuously, employees can be hesitant to take breaks.
3. Physical Workspace and Environmental Constraints: The design of the physical workspace plays a crucial role in promoting or hindering movement. A workspace that limits the need movement inevitably leads to more sitting.
4. Personal Beliefs and Psychological Factors: Many employees fear that standing or taking breaks might make them appear unproductive. There is a common misconception that constant desk presence equates to higher productivity, which discourages breaks.
5. Physical Comfort and Personal Preferences: Once seated comfortably, the inertia of staying put is hard to overcome.
6. Practical and Logistical Challenges: High workloads and tight deadlines often make it seem impossible to take time away from the desk.
Addressing these complex challenges at scale requires a holistic approach to integrating movement into the workplace culture, organisational policies and individual behaviour to foster a more active workplace.
However, there are steps we can take as individuals to safeguard our health and wellbeing.
The Health Benefits of Physical Activity
One of the first steps to making a change to our sedentary behaviours and habits is education. Understanding the health risks of sedentary behaviour and the benefit of physical activity sets the foundation for making a change in our daily lives.
The benefits of regular physical activity are well documented. Some of the big ticket items that you might have heard or read about the benefits of regular physical activity include:
Heart Health – strengthen the heart muscle, improve blood circulation and maintain healthy blood pressure levels.
Weight Management – burn calories, build muscle and contribute to healthy weight control, boosting metabolism and preventing obesity.
Strengthen Bones – stimulate bone formation and increase bone density, reducing the risk of osteoporosis and increasing overall functional capacity.
Enhance Immune Function – influence the production of antibodies and white blood cells which are important for fighting infections.
Improve Mental Health – reduce the symptoms of anxiety and depression, enhancing mood and promoting emotional wellbeing.
Brain Health – improve blood flow to the brain which can lead to improved memory, attention and processing speed.
These are some of the medium and long-term health benefits we can experience when we consistently achieve or exceed the minimum physical activity recommendations.
But there are also benefits that we might notice almost immediately. For me, these are the quicker wins that encourage me to take regular breaks to be active throughout the day.
Better Sleep: Physical activity can help regulate your sleep patterns, making it easier to fall asleep and stay asleep through the night.
More Energy: Regular exercise boosts your overall energy levels and reduces feelings of fatigue, helping you stay more alert and productive throughout the day.
Improved Mood: Engaging in physical activity releases endorphins and other feel-good chemicals in the brain, which can help lift your spirits and reduce feelings of stress and anxiety.
Increased Resilience: Physical activity can help improve your ability to cope with challenges and stresses of the workday.
Enhanced Focus and Productivity: Taking breaks to move around can refresh your mind, helping you return to tasks with renewed concentration and efficiency.
Incorporating regular physical activity into your daily routine can lead to significant improvements in both your short-term and long-term health.
Summary
Physical activity plays a vital role in the prevention and management of several non-communicable diseases, as well as contributing to improving mental health, and enhancing cognitive function.
But despite the well-documented benefits, many of us struggle to incorporate sufficient physical activity into our daily routines. Workplace culture, managerial expectations, physical workspace constraints, and personal beliefs contribute to our sedentary workplace habits and routines.
Breaking free from these sedentary patterns requires both organizational change and individual commitment. We can start to make change by familiarising ourselves with the health risks sedentary behaviours and benefits of regular physical activity.
Making physical activity an integral part of our daily lives is essential for our overall health and wellbeing. By prioritizing regular physical activity and breaking up sedentary behaviour, we can achieve a balance that supports long-term health and enhances our quality of life.
Remember, whether you accumulate your regular physical activity through structured exercise or incidental activities, every movement counts.
Additional Resources
For more information the World Health Organisation’s 2022 report on the status of physical activity globally is a valuable resource. Providing insights on physical activity trends, health outcomes and advice it presents a strong case for taking action.
You can access the full report on the WHO website – Global Status Report on Physical Activity 2022. and the NHS statistics be found on the NHS website.
