Boost Your Energy: 10 Simple Tips to Increase Your Physical Activity Today!

When we think about exercise, the first thing that often comes to mind is weight loss. But regular exercise can do more than help us shed pounds—it can actually save our lives.

This month marks Healthy Lifestyle Awareness Month, a perfect time to boost our physical activity levels.

In South Africa, nearly half of adults lead inactive lives, putting them at risk for serious health issues like heart disease, diabetes, and obesity. It’s a global concern too. The World Health Organization (WHO) reports that about 1.8 billion adults worldwide don’t engage in the recommended amount of physical activity.

Children are not exempt from these risks. In fact, one in four children in South Africa is overweight or obese, with inadequate exercise playing a significant role.

Pharma Dynamics emphasizes that this month is a reminder of why staying active is crucial. Nicole Jennings, their spokesperson, notes that the start of the year is a great time to shake off unhealthy habits as sedentary lifestyles threaten public health.

Jennings adds, “Physical inactivity contributes to many lifestyle diseases, including obesity, diabetes, heart issues, and mental health disorders.” The key to prevention starts with regular exercise and better health choices.

The good news is that the benefits of exercise go beyond just managing weight. Regular physical activity can lower the risk of lifestyle diseases, reduce stress and anxiety, improve brain health, and enhance sleep quality.

A comprehensive study published in the Journal of the American Medical Association found that just 30 minutes of moderate exercise each day can cut down the risk of dying by 27%. Another study from JAMA Psychiatry revealed that being physically active can reduce the risk of depression by 17%.

The WHO suggests the following exercise guidelines:

• Adults: Aim for 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous activity each week.
• Children and adolescents (ages 5-17): Should strive for at least 60 minutes of moderate to vigorous activity daily.

Here are some helpful types of exercise you can try:

1. Aerobic activities: Walking, running, swimming, or cycling
2. Strength training: Bodyweight exercises like squats and push-ups, or weightlifting twice a week
3. Flexibility and balance: Yoga or stretching to improve movement and prevent falls

To get started with exercise, consider these practical tips:

1. Make it social: Involve friends or family in walks, hikes, or fitness classes.
2. Set small goals: Begin with just 10 minutes of daily activity and gradually add more.
3. Add movement: Use stairs, park farther away, or do household chores with more energy.
4. Use technology: Fitness apps or step trackers can help you stay motivated.
5. Try new activities: Keep it fun by exploring dance, martial arts, or team sports.

“Prevention is better than cure,” says Jennings. Regular exercise and healthy eating can help avoid many chronic diseases and improve overall well-being.