MPORTANCE OF PHYSICAL HEALTH: Why it matters?

Dr. Reeti Pathak, BHMS, MD

Physical activity save lives and protects health, getting enough activity might help in preventing premature death. It also benefits the communities as by building the active and walkable community which going to reduce the health care cost, it also helps to form active workforce which tends to take less sick leaves.

HEALTH BENEFITS OF PHYSICAL ACTIVITY:

1. Children and Adolescents

• Improved bone health (ages 3 through 17 years)
• Improved weight status (ages 3 through 17 years)
• Improved cardiorespiratory and muscular fitness (ages 6 through 17 years)
• Improved cardio metabolic health (ages 6 through 17 years)
• Improved cognition (ages 6 to 13 years)
• Reduced risk of depression (ages 6 to 13 years

2. Adults and Older Adults

• Lower risk of all-cause mortality
• Lower risk of cardiovascular disease mortality
• Lower risk of cardiovascular disease (including heart disease and stroke)
• Lower risk of hypertension
• Lower risk of type 2 diabetes
• Lower risk of adverse blood lipid profile
• Lower risk of cancers of the bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
• Improved cognition
• Reduced risk of dementia (including Alzheimer’s disease)
• Improved quality of life
• Reduced anxiety
• Reduced risk of depression
• Improved sleep
• Slowed or reduced weight gain
• Weight loss, particularly when combined with reduced calorie intake
• Prevention of weight regain following initial weight loss
• Improved bone health
• Improved physical function
• Lower risk of falls (older adults)
• Lower risk of fall-related injuries (older adults)

3. The Benefits of Physical Activity for Brain Health

• Children ages 6 to 17 years– Improved cognition (performance on academic achievement tests, executive function, processing speed, memory), reduced risk of depression & depressed mood.
• Adults– Reduced risk of dementia (including Alzheimer’s disease), reduced short-term feelings of anxiety (state anxiety), reduced long-term feelings and signs of anxiety (trait anxiety) for people with and without anxiety disorders, Improved sleep outcomes (increased sleep efficiency, sleep quality, deep sleep, reduced daytime sleepiness & frequency of use of medication to aid sleep), improved sleep outcomes that increase with duration of acute episode.
• Adults older than age 50 years– Improved cognition (executive function, attention, memory, crystallized intelligence, processing speed).

PHYSICAL ACTIVITY GUIDELINES:

1. Key Guidelines for Preschool-Aged Children

1. Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.
2. Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types. 

2. Key Guidelines for Children and Adolescents

1. It is important to provide young people opportunities and encouragement to participate in
   physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
2. Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of
   moderate-to-vigorous physical activity daily.
3. Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
4. Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
5. Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week. 

3. Key Guidelines for Adults

1. Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
2. For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
3. Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
4. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

4. Key Guidelines for Older Adults

            The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults:

1. As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
2. Older adults should determine their level of effort for physical activity relative to their level of
   fitness.
3. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
4. When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

5. Key Guidelines for Women During Pregnancy and the Postpartum Period

1. Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
2. Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
3. Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.

6. Key Guidelines for Adults with Chronic Health Conditions and Adults with Disabilities

1. Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 7 minutes
   (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
2. Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
3. When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

he evidence is clear—physical activity can make you feel better, function better, and sleep better. Even one session of moderate-to-vigorous physical activity reduces anxiety, and even short bouts of physical activity are beneficial…. “Take care of your body. It’s the only place you have to live.” — Jim Rohn