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What Are Three Benefits Of Physical Activity – The COVID-19 pandemic means that many of us are staying at home and sitting down more than usual. It is difficult for most of us to do the kind of exercise we normally do. It is even more difficult that people usually do not do much physical exercise.
But at a time like this, it is very important that people of all ages and abilities are as active as possible. The Get Active campaign aims to help you do just that – and have fun at the same time.
What Are Three Benefits Of Physical Activity
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Remember – Simply taking a short break from sitting, by doing 3-4 minutes of light intensity physical movement, such as walking or stretching, will help relax your muscles and improve blood circulation and the activity of -muscles.
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Regular physical activity benefits both body and mind. It can reduce high blood pressure, help with weight management and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers – all conditions that can increase susceptibility for COVID-19.
It also improves bone and muscle strength and increases balance, flexibility and fitness. For seniors, activities that improve balance help prevent falls and injuries.
Regular physical activity can help give our days a routine and be a way to stay in touch with family and friends. It is also good for our mental health – it reduces the risk of depression, cognitive decline and delays the onset of dementia – and improves general feelings
Has recommendations on the amount of physical activity that people of all ages should do to benefit their health and well-being.
Physical Activity For Children: How Much
• For those who are not yet mobile, this includes at least 30 minutes in a prone position (tummy time), as floor-based play, spread throughout the day while you are awake.
• All young children should spend at least 180 minutes a day in a variety of types of physical activity at any intensity
• Children between 3 and 4 years old should spend at least 60 minutes of this time in physical activity of moderate to strong intensity
• All children and adolescents should do at least 60 minutes a day of moderate to vigorous intensity physical activity
Who Recommendations For Physical Activity
• All adults should do at least 150 minutes of moderate-intensity physical activity during the week, or at least 75 minutes of vigorous-intensity physical activity during the week.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
• For the development and maintenance of musculoskeletal health, muscle-strengthening activities involving major muscle groups should be performed on two or more days per week.
• In addition, older adults with poor mobility should engage in physical activity to improve balance and prevent falls on 3 or more days per week. When most people think of exercise, they typically think of hitting the indoor gym. While this may seem like the only practical option during the cold and snowy winter months, or during the sweltering summer heat, there is overwhelming evidence that outdoor exercise, also known as
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It is one of the guiding principles of Hippocratic medicine and evolutionary biology and considered an essential factor in maintaining and restoring one’s health.[14]
The movement outside is intrinsically linked to our humanity. For 99% of human history, we not only lived off the land and looked to nature for basic survival and health, but also for pleasure and physical activity as well. [1]
Take the opportunity to go outside to train. Research shows that the percentage of green space in one’s environment has a positive association with health. [2]
Being in nature is a great way to boost your immune system. Your body behaves differently when you are in nature, acting as a natural stimulus for your body to protect itself from disease. Green exercise is used to describe the additional effects of exercise over and above the act of physical activity itself. [3]
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Research tells us the impact that fresh air, grass, trees and the colors of the natural environment have on mental health and physical well-being. [4]
Other research emphasizes that an average of 30 minutes spent in nature leads to an increase in physical activity and a lower prevalence of high blood pressure and depression.[5]
Yes, getting some exercise in the sun is an excellent way to get some Vitamin D. [6]
It’s one reason why people who seem to spend so much time outdoors seem to be so healthy. Every time the sun shines and hits the exposed skin on your body, it is prompting your body to produce more Vitamin D. Keep in mind that if you live north of San Francisco, California, or south of Melbourne , Australia, so you don’t get adequate exposure to Vitamin D during the winter.
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Vitamin D deficiency is increasingly common, especially in young children, the elderly, and people living in the northern hemisphere.
Deficiency can lead to brittle bones, osteoporosis, and the bone disorder called rickets. Deficiency has also been linked to an increased risk of autoimmune disease, increased risk of cancer, metabolic syndrome, heart disease and depression.[7]
Doing the same exercise outdoors is better for you than doing the same activity indoors. This may sound counter-intuitive – how is it possible? – as long as you consider that working in a climate-controlled environment does not provide the same stress to your body as working in an environment that has high temperatures (or cold) and changing terrain that affects walking [9 ].
Research from the University of Exeter found that road runners burn more calories when running at the same speed than treadmill runners, mainly due to the wind resistance they encounter [8].
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Want to get a big smile on your face? Do some exercise outside. There’s a scientific reason why people feel so energized and full of enthusiasm after exercising outside – your body is releasing feel-good hormones like dopamine.
A study at the University of Queensland, Australia, found that those who exercise outdoors on a regular basis had higher levels of serotonin, a hormone that regulates mood, than those who train mainly indoors. They also had higher levels of endorphins, the post-exercise rush that occurs after exercise when you exercise outside, especially in green environments. [12]
Working indoors can lead to boredom and fatigue. Just think of running on a treadmill looking at the same point on the wall for miles at a time. In contrast, when you decide to exercise outside, you will be seeing new people, new scenery and generally enjoying your time more. This means that you are “nudged” to work longer.
One research study asked people to go for two walks – one inside, one outside – and then compared the responses. Guess which walk, on average, took longer? During self-paced walking outdoors, individuals walk faster and work harder, but report lower perceived exertion compared to indoor treadmill-based walking. [13, 15, 16]
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Research in older adults finds that you are more likely to do more physical activity outdoors than indoors because the environment is more stimulating and leads to more enjoyment [10]. You feel more energetic and enthusiastic, so you work harder and harder, with reduced levels of tension or anger.[4]
Even in a capital city like London there are options to interact with nature. A little known fact, London is the greenest city of its size in the world. Almost half of Greater London is green space.[11] There are many options available to me within a relatively short distance from home.
But wherever you live, don’t work on the lack (or abundance) of green space – just use it, whether it’s a short distance from home, in your local park or far away or on a weekend away that allows you explore, play and move in a green space.
P.S.Check out the 30-day Animal Movement Challenge, an online video program. It helps you get fitter, stronger and feel good in 30 days.
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By developing a playful approach to life, you can awaken your mind and reach a new state of consciousness. This is because games change and rewire your mind so that you become more receptive to new ideas, become more creative, and are better able to deal with stress in your daily life.
Looking for posts on how to live a healthier lifestyle, using the power of play? You have come to the right place.
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