Increasing your level of physical activity helps prevent chronic diseases so you live longer and enjoy greater quality of life. Here are some of the specific ways regular physical activity improves your health:
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Reduces the amount of fat stored in your body.
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Improves weight control.
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Increases good cholesterol (high-density lipoproteins or HDLs).
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Decreases bad cholesterol (low-density lipoproteins or LDLs).
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Improves blood glucose balance and your body’s ability to use insulin.
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Reduces blood pressure.
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Improves heart function and blood flow.
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Improves psychological well-being (less stress, anxiety and depression).
Physical activity and chronic disease.
Chronic diseases include cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis. Physical activity can help prevent, reduce or reverse the effects of many chronic diseases:
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Aerobic fitness helps the heart, lungs and blood vessels function better so cardiovascular disease can be reduced or reversed. This can help lead to longer life.
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Aerobic and resistance exercises can help decrease the risk of type 2 diabetes. Combine that with even a small amount of weight loss from diet, and diabetes can be reduced in high-risk people by 40-60% over a 3-4 year period. If you already have diabetes, activity is an effective way to manage your condition.
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Regular physical activity helps reduce the chances of getting colon and breast cancers. Active people are 30- 40% less likely to get colon cancer and 20-30% less likely to get breast cancer, compared to people who are inactive. If you already have cancer, regular activity helps increase your overall health, quality of life and how long you’re likely to live.
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Regular weight-bearing activity is important for keeping your bones healthy and improving bone density. Physical fitness also reduces the risk and number of falls and fractures.
How much physical activity is enough?
Walking for 30 minutes a day is recommended. However, there are greater health benefits if you’re even more active. The biggest health improvements are enjoyed by people who become active after having been inactive for a while. Even if you just increase your level of activity a little bit, your health will improve, especially if you’re currently out of condition, frail or elderly.
One way to know how much activity is right for you is to follow the Canadian Physical Activity Guidelines
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