There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. Show
From Mayo Clinic to your inboxSign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data.To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Physical activity refers to all the movement we carry out throughout the day, such as doing housework, bring in shopping, walking to work and doing exercise like playing a sport or going to the gym. Evidence continues to mount that being physically active can benefit both body and mind, as well as reducing the risk of many diseases. Here are nine proven benefits of regular physical activity.
Figure 1. The benefits of physical activity 1. Helps maintain a healthy body weightLow physical activity can increase someone’s risk of becoming overweight or obese. 1 While exercising alone does not necessarily lead to weight loss, in combination with a balanced calorie-controlled diet, it can support successful weight reduction. In addition, there is evidence that regular physical activity can help maintain a healthy body weight over time. 2 2. Lowers blood pressureHigh blood pressure (or hypertension) is a risk factor for many diseases, particularly stroke and heart disease. Regular physical activity can increase your hearts strength, which reduces the effort needed to pump blood around the body. This decreases the force on your arteries, reducing blood pressure. There is good evidence that regular physical activity helps maintain a healthy blood pressure. 1, 3 3. Decreases the risk of heart diseaseRegular exercise, especially aerobic exercise, such as brisk walking, running and cycling, has been shown to reduce the risk of developing heart disease. 1, 3 This benefit is observed for people of all body sizes. People with overweight or obesity who are physically active are far less likely to get heart disease compared to those who aren’t. 4. Lowers the risk of type 2 diabetesExercise is known to help in the regulation of blood sugar levels and improves our bodies sensitivity to insulin. Physical inactivity, on the other hand, has been consistently shown to increase the risk of developing type 2 diabetes. 1, 3 Furthermore, regular exercise is often recommended to people with diabetes to aid in their control of blood sugar levels. 5. Reduces the risk of certain cancersCancer is a complex disease influenced by many controllable (e.g. smoking, unhealthy diet, high alcohol consumption) and uncontrollable (e.g. genetics, radiation, environmental pollutants) factors. Evidence suggests that regular moderate to vigorous exercise can help reduce our risk of developing certain types of cancers, including colon, colorectal, lung and breast cancers. 1, 4 6. Increases muscle strength and functionSkeletal muscle serves many functions, it helps maintain posture, controls movement and generates body heat. As we age, our muscle mass tends to decrease, often due to a more sedentary lifestyle. This loss of muscle mass can reduce our mobility and increase our risk of falls and muscular diseases such as sarcopenia. 5 Regular exercise, particularly resistance training (such as lifting weights or bodyweight exercises such as squats and push-ups) can help improve muscle strength and resilience and reduce our risk of muscular disorders like sarcopenia. 3, 5 7. Improves bone health and strengthWeight-bearing exercise (e.g. running, dancing), as well as resistance training, have been shown to improve bone density in adolescents and help maintain bone density in adulthood, reducing the risk of osteoporosis 1 This is particularly important for older adults and menopausal women as it can help to slow the natural loss of bone density that occurs with age. 8. Helps to promote positive mental healthRegular exercise has been shown to have a positive effect on our mental health and psychological well-being. 1 The exact mechanism for which exercise benefits our mental health is not fully understood. What is known is regular exercise can promote the release of endorphins as well as help relieve stress and promote a healthy sleep pattern, which can all work together to improve our mood. In addition, there is some evidence to suggest that exercise may even help in the treatment of depression and other mental disorders. 6 9. Reduces the risk of dementiaRegular exercise has been consistently shown to protect against cognitive decline. 1 Although it is still not fully understood how exercise reduces cognitive decline, recent evidence suggests that the release of proteins known as neurotrophic factors likely play an important role. These beneficial factors help promote neuron growth and repair which help support normal cognitive functioning. 7 This may partly explain why older adults who remain physically active throughout life have a much lower risk of developing cognitive disorders such as dementia and Alzheimer's disease. 7, 8 How much physical activity should we do?The World Health Organisation recommends: 1
For people with prior health conditions, it is advised they consult a health professional before undertaking additional exercise. Figure 2. Moderate vs vigorous physical activity. Tips to increase your physical activityIn today’s busy society, regular physical activity can be hard to maintain and requires both time and effort. Here are some tips to help you increase your physical activity levels:
Figure 3. Tips to increase your physical activity. In SummaryIt seems clear that physical activity has several health benefits. However, we must not forget that it is just one part of a healthy lifestyle and for good health, we should also focus on eating a balanced diet that is rich in fruits and vegetables, whole grains, some dairy, nuts, pulses, eggs, lean meat and oily fish, and limit our intake of saturated fat, sugars and salt. What are 12 benefits of physical activity?Regular exercise and physical activity may:. Help you control your weight. ... . Reduce your risk of heart diseases. ... . Help your body manage blood sugar and insulin levels. ... . Help you quit smoking. ... . Improve your mental health and mood. ... . Help keep your thinking, learning, and judgment skills sharp as you age.. What are 20 benefits of physical activity?20 Benefits Of Exercise. Protects You From Cardiovascular Disease. Save. ... . Aids Weight Loss. ... . Reduces The Risk Of Type 2 Diabetes. ... . Strengthens Muscles And Bones. ... . Reduces Stress. ... . Effective Treatment For Depression And Anxiety. ... . Lowers High Blood Pressure. ... . Reduces Risk Of Cancer.. What are 15 benefits of physical activity?Benefits of regular physical activity. reduce your risk of a heart attack.. manage your weight better.. have a lower blood cholesterol level.. lower the risk of type 2 diabetes and some cancers.. have lower blood pressure.. have stronger bones, muscles and joints and lower risk of developing osteoporosis.. lower your risk of falls.. What are the 10 physical activities?Types of activity. Walking.. Dancing.. Swimming.. Water aerobics.. Jogging and running.. Aerobic exercise classes.. Bicycle riding (stationary or on a path). Some gardening activities, such as raking and pushing a lawn mower.. |