Movement is life, life is movement. Moving, running, playing sports is the most spontaneous way to unite body and mind.
When we are more active our bodies develop a sort of spark that makes us feel better mentally and physically. Yes, movement comes from muscles, but it begins in the in the brain, then redistributed throughout the body.
Setting and meeting physical goals amounts to gymnastics for the mind because achieving these goals tests a person’s strength and determination. In addition, during physical exercise, the mind is freed from conscious thought which releases stress and tension and helps you live more in the present.
“Being physically active is essential for heart, mind and body, at any age and with every ability” Fiona Bull, Physical Activity Unit, WHO
By increasing moderate physical activity – and by this we don’t mean to Olympic champion levels – we can stay in front of, and even prevent, many of chronic diseases such as diabetes, hypertension, obesity, dyslipidemia etc. In fact, the World Health Organization and American College of Sport Medicine both state that one of our most powerful “drugs” against future disease is a life of moderate physical activity. The best news? Like most good habits is exercise is free, effective, and sustainable not to mention the ancillary benefits like companionship, self-esteem and, fun and well-being.
An active life has many lasting benefits.
Science proves that the positive aspects of moderate and regular physical activity are many and build over time.
- Increases fitness, muscle tone and strengthens muscles.
- Stimulates metabolism and weight loss.
- Promotes social connection and better mental outlook, thanks to the production of endorphins and serotonin.
- Prevents the onset of type 2 diabetes and reduces the need for medication to treat type 2 diabetes.
- Facilitates blood sugar control (reduces insulin requirements)
- Improves insulin sensitivity.
- Raises the level of “good” cholesterol (HDL cholesterol) and reduces bad cholesterol (LDL-cholesterol) and harmful triglycerides
- Helps reduce the risk of diabetes-related complications in particular cardiovascular disease and cerebrovascular events.
- Improves the efficiency of the circulatory system, strengthening the heart.
- Helps keep blood pressure low.
- It helps reduce stress and tension.
- Helps fight osteoporosis, reduces the risk of bone fractures, improves balance, and promotes the control of body movements.
- Elevates a critical indirect anti-inflammatory effect.
- Improves memory.
- Regulates intestinal function.
- Promotes a restful and regenerating sleep.
Movement and good nutrition improve the quality and duration of life.
Many scientific studies have clearly shown that those who perform daily physical activity (even simple brisk walking) remain healthier than those who are sedentary. Burning calories with constant and regular movement reduces the risk of heart attack, hypertension, diabetes, obesity, anxiety, and depression. Movement also helps us as we age preserving muscle power, balance, motor coordination and agility and reducing the risk of back pain and difficulty in movement.
For post-menopausal women a daily brisk walk helps prevent obesity and osteoporosis and reduces the risk of fractures of the femur and vertebrae. In summary, to lose weight and maintain the ideal weight over time, physical activity is essential. As with any exercise program, no matter your age, weight or gender, always consult with your health professional before beginning any exercise regimen.
Sources
Every move counts. The 2020 WHO guidelines on physical activity and sedentary lifestyle
Vuori IM, Lavie CJ, Blair SN. Physical activity promotion in the health care system. Mayo Clin Proc 2013; 88(12): 1446-1461
Parliamentary Intergroup Quality of Life in Cities
Veronesi U – The book of health. RCS Mediagroup Editions, 2012
Colli A – Food for sport. 2nd ed. New Techniques, 2011
Brambilla L – Heart, fitness and health. Mattioli 1885 ed, 2010
Giampietro M – Nutrition for physical exercise and sport. Scientific Thought Ed, 2005