As we say bye to 2021 and welcome 2022, it's a great time to plan and implement healthy habits like daily physical activities for better physical and mental health. According to the latest research studies, a large subset of population in US (and around the world) do not undertake daily physical activities that can benefit their health immensely. This lack of physical activity directly and indirectly increases the risk factors for many chronic and life threatening diseases.
According to Charles H. Hennekens, M.D., Dr.P.H., the first Richard Doll Professor and senior academic advisor to the dean in FAU’s College of Medicine, the lack of physical activity accounts for:
22 % of coronary heart disease
22 % of colon cancer
18 % of osteoporotic fractures
12 % of diabetes and hypertension
5 %of breast cancer
Here are some more facts on physical inactivity in US according to CDC (centers for disease control and prevention).
More than 60 percent of U.S. adults do not engage in the recommended amount of physical activity.
Approximately 25 percent of U.S. adults are not active at all.
Physical inactivity is more common among:
Women than men.
Non white adults than whites.
Older than younger adults.
Less affluent than more affluent people.
Social support from family and friends has been consistently and positively related to regular physical activity.
Benefits of Physical Activity by CDC
Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
Helps maintain healthy bones, muscles, and joints.
Helps control weight, build lean muscle, and reduce body fat.
Helps control joint swelling and pain associated with arthritis.
May enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause.
Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
Can help reduce blood pressure in some women with hypertension.
CDC Guidelines on physical activity.
Physical activity need not be strenuous to achieve health benefits.
Men and women of all ages benefit from a moderate amount of daily physical activity. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).
Additional health benefits can be gained through greater amounts of physical activity. Adults who maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, because risk of injury also increases with greater amounts of activity, care should be taken to avoid excessive amounts.
Previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) of physical activity and gradually build up to the desired level of activity.
Adults with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program of physical activity. Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity should consult a physician to be sure they do not have heart disease or other health problems.
Some of the best ways to move the body?
When it comes to moving the body, any activity is better than nothing. So start where you can and gently challenge yourself to do a bit more next time. The body is extremely resilient and adaptable and soon you will be able to do a lot more from where you started. Also, by eating healthy (adding lots of fresh fruits and vegetables to your diet), your recovery time, stamina and energy increases manifolds allowing you to enhance your physical activities even more.
Daily physical activity could include any one or more of the following including yoga, walking, running, swimming, weight training, dancing, cycling, hiking, and even cleaning the house, that is, if you do it like one of my good friends - who daily spends 20-30 minutes scrubbing the wooden floors of her home on all fours :)
Wish you all a happy, healthy and blessed 2022!
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