Are you a couch potato?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. These phrases are quite popular and to most of us mean the same: a lifestyle with little to no physical activity.

According to a study done in the US by C.H Hennekens, M.D, and colleagues, the lack of physical activity accounts for:

• 22% of coronary heart disease

• 22% of colon cancer

• 18% of osteoporotic fractures

• 12% of diabetes and hypertension

• 5% of breast cancer

The statistics of physical inactivity are staggering and eye-opening for those indulging in a sedentary lifestyle, yet again highlighting the importance of physical activity and an active lifestyle.

Physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, manage weight, reduce the risk of diseases, strengthen bones and muscles, and improve your ability to perform everyday activities.

Benefits of physical activity:

Immediate benefits

Physical activity shows evidence of brain health immediately after a session of moderate to vigorous activity. Benefits might include improvement in thinking abilities and cognitive performance.

Improvement in sleep and reduction in anxiety and depression shows as well.

Weight management

Physical activity and eating habits play a critical role in weight management. When you consume more calories than the amount of calories you burn, you will gain weight.

To maintain weight:

Increase your physical activity to 150 minutes a week of moderate activity.

These activities can include, garden work, yard work, dancing, swimming, running, etc.

The amount of physical activity needed for weight management differs from person to person.

To lose weight:

A high amount of physical activity is needed for weight, together with diet adjustments.

Reducing health risks

Cardiovascular disease

Heart disease and stroke are leading deaths in most countries. Getting at least 150 minutes of moderate physical activity a week can reduce the risk of heart disease and diabetes.

Regular physical activity can also lower your blood pressure and improve cholesterol.

Type 2 diabetes and Metabolic syndrome

Regular physical activity will reduce your risk of developing type 2 diabetes and metabolic syndrome, by maintaining heart health and weight.

Most people will see benefits from physical activity in heart health and diabetes without necessarily meeting the recommended 150 minutes a week.

More physical activity will ensure more improvements and lowered risks.

Infectious diseases

Many studies show that physical activity helps reduce the risk of serious outcomes from infectious diseases.

Moderate amounts of physical activity will help reduce heart disease, diabetes, and obesity and will increase general health and thus lead to less risk for infectious diseases to manifest dangerously.

Strengthen your bones

With age, it becomes important to maintain and protect your bones, joints, and muscles. Healthy bones and joints and strong muscles will improve your ability to move and support your own body.

Muscle-strengthening activities like lifting weights can increase your muscle strength and muscle mass.

How much physical activity do I need:

Preschool-aged Children (3-5 years)

Physical activity is needed every day throughout the day.

Children and adolescents (6-17 years)

60 minutes or more of moderate to vigorous physical activity daily.

As part of the 60 minutes, on at least 3 days a week, they need:

• vigorous activity such as running

• Muscle strengthening such as push-ups/climbing.

• Bone strengthening such as jump rope/gymnastics.

Adults (18-64 years)

At least 150 minutes of moderate-intensity activity such as brisk walking.

At least 2 days a week of activities that strengthen the muscles.

Older adults (65 years and older)

At least 150 minutes of moderate-intensity activity a week such as brisk walking.

At least 2 days a week of activities that strengthen the muscles.

Activities to improve balance such as balancing on one foot.

Moderate Physical activity in your daily life will lead to improvement in your general health and will also reduce the risk of many diseases individuals are more prone to as they age. 

Not only does physical activity bring immediate improvement, but also long term improvements are evident in people who have active lifestyles.

Make good choices now, for your future self.