February marks Healthy Lifestyle Awareness Month, a timely reminder of the importance of regular physical activity to prevent chronic diseases and improve overall wellbeing.
The Faculty of Health Sciences at the University of Cape Town says nearly half of South African adults lead sedentary lifestyles – significantly increasing their risk for conditions, such as heart disease, diabetes and obesity. Globally, the World Health Organisation (WHO) estimates that 1.8 billion adults do not meet the recommended 150 minutes of physical activity or exercise weekly.
The risks also extend to children. Data from the Heart and Stroke Foundation South Africa shows that nearly one in four children in the country are overweight or obese with a lack of physical activity a key contributor.
a lack of exercise contributes to lifestyle diseases
Nicole Jennings, spokesperson for Pharma Dynamics – an advocate for healthy living – says “A lack of physical activity is a leading contributor to lifestyle diseases, such as obesity, diabetes and heart disease, and mental health issues,” says Jennings. “Healthy Lifestyle Awareness Month reminds us of the importance of prevention, which starts with regular exercise and a commitment to better health habits.”
The benefits of exercise extend far beyond weight management. “Engaging in regular physical activity has been proven to lower the risk of many lifestyle diseases, reduce stress and anxiety, improve cognitive health and better your sleep,” says Jennings.
A large study published in the Journal of the American Medical Association (JAMA) found that moderate exercise, such as walking for 30 minutes daily, reduces the risk of mortality by 27% and a meta-analysis in JAMA Psychiatry shows that physical activity lowers the risk of developing depression by 17%.
how much physical activity?
The WHO’s guidelines recommend:
- Adults: at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity aerobic activity weekly.
- Children and adolescents (5–17 years): at least 60 minutes of moderate to vigorous physical activity daily.
what type of exercise?
Recommended types of exercise include:
- Aerobic activities: walking, running, swimming or cycling.
- Strength training: bodyweight exercises (for example, squats, push-ups) or weightlifting twice a week to build muscle.
- Flexibility and balance: yoga or stretching to improve mobility and reduce the risk of falls.
“Start at a manageable pace and gradually increase your activity level,” advises Jennings. “Exercise doesn’t need to be intimidating – even small efforts make a big difference.”
Read our article on how to get children into exercise.
get moving
Jennings provides some tips to get active:
Make it social
Invite family and friends to join you for walks, hikes or fitness classes.
Set small goals
Start with just 10 minutes of activity a day and increase it over time.
Incorporate movement
Take the stairs, park further from entrances or do housework with extra vigour.
Use technology
Fitness apps or step trackers can motivate you to reach daily activity goals.
Try new activities
Keep exercise fun by experimenting with activities like dancing, martial arts or team sports.
Read our article on how to get fit the fun way.
The benefits of exercise extend to every part of life, improving not only physical health, but also mental wellbeing, energy levels and quality of life.
