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Physical fitness and exercise is not particularly a new topic, as it is often discussed by health care professionals, the media and possibly even the government. The importance of exercise and physical activity cannot be overemphasized as we hear about it everywhere we turn. As similar as physical fitness and exercise may seem, a difference as to what exactly constitutes the two exists.
Physical fitness or activity mainly involves any bodily movement like walking, climbing stairs, engaging in household chores, gardening etc. An increase in this sort of activity can greatly reduce the risk of disease and improve overall health in active people.
However, exercise is the planned, structured and repetitive bodily movement with the goal or intent of improving ones’ physical fitness level. Typical examples of exercise include dancing, running, swimming, yoga, cycling, working out in the gym, to mention but a few. Continuous engagement in exercise, depending on the kind, can greatly improve aerobic fitness, flexibility, balance, and muscular strength.
Several diseases such as type 2 diabetes, cancer and cardiovascular disease can have their risks greatly reduced through regular physical activity. A minimum exercise activity of 30 minutes a day can potentially;
- Lower blood pressure
- Give stronger bones, muscles and joints.
- Lower the risk of falls
- Speed up recovery from periods of hospitalization or bed rest.
- Lower blood cholesterol levels.
- Maintain a healthy weight
- Reduce the risk of a heart attack
A minimum of 30 minutes of moderate-intensity physical activity on most – and preferably all – days has been recommended by health professionals and researchers. Asides the physical benefits of exercise and physical fitness, it can also help to improve the state of ones’ mind and tackle depression if any.
An easy way to increase physical activity is to embrace small changes in daily routines like walking or cycling instead of using the car, or stopping earlier before your bus stop and walking the rest of the way, or even walking the children to school.
10,000 steps is the golden number of steps to strive for in a day, although one is advised to see a doctor prior to starting a physical activity program if;
- Over 45 years
- You experience spells of severe dizziness
- You feel breathless after physical activity
- You bear a risk of heart disease
- Physical activity causes pain in your chest
- You are pregnant.
What an individual who falls under these aforementioned conditions can do is engage in a pre-exercise screening as a filter or ‘safety net’ to assist in deciding if the potential benefits of exercise outweigh the risks involved.
