Physical Activity
The health benefits of physical activity are proven and wide ranging. It is often stated if the effects of exercise could be bottled it would be a “blockbuster drug”. One commonality of the “Blue Zones”, the longest living and healthiest living populations around the world, is that they engage in physical activity as part of their daily routine (1). Currently in Ireland only 30% of adults and 25% of children meet the minimum requirements for daily physical exercise (2).
Why Exercise?
Even moderate resistance and cardiorespiratory fitness is associated with maintaining independent living and good physical health in later years (3). Exercise is essential for building and maintaining not only muscle but healthy bones and joints.
There is an abundance of evidence that exercise reduces the risk of cardiovascular disease (heart disease, stroke), type 2 diabetes, many cancers, dementia and more (4). Exercise has been shown to help prevent and treat mental health conditions such as anxiety and depression (5). Exercise also improves and fosters social interactions, community resilience and quality of life.
How much physical exercise?
The key isn’t an overly complex gym regimen or signing up to a marathon, it is finding exercise that is enjoyable, accessible and practical on a regular basis.
For best health benefits exercise should include not just cardiorespiratory or strength but also stretching and balance.
HSE guidelines suggest children and teenagers (2 -18 years old) should be active, at a moderate to vigorous level, for at least 60 minutes every day, and adults (18–64 years old) for at least 30 minutes a day at a moderate intensity activity five days per week (150 minutes per week). Those aged 65 and over should also aim for 30 minutes moderate activity per day with a focus on balance, strength and aerobic fitness (6).
Any level of activity is better for health than none.
Distinct from too little exercise there is good evidence that sedentary time is associated with increased risk of diseases such as coronary heart disease, diabetes, metabolic syndrome, as well as mortality, independent of physical activity. Regular movement and reducing sedentary time should be encouraged and can be incremental.
References
Buettner D, Skemp S. Blue Zones. American Journal of Lifestyle Medicine. 2016;10(5):318-321.
Health Service Executive. Healthy Ireland Survey - Summary of Findings. 2022. Available from: https://www.hse.ie/eng/about/who/healthwellbeing/our-priority-programmes/heal/heal-docs/healthy-ireland-survey-2015-summary-of-findings.pdf; Access date: 19th June 2022.
Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018;8(7):a029694. Published 2018 Jul 2. doi:10.1101/cshperspect.a029694
D’Souza, A. C., Lau, K. J., & Phillips, S. M. Exercise in the maintenance of weight loss: health benefits beyond lost weight on the scale. British Journal of Sports Medicine, 2021. 56(13), 771–772. https://doi.org/10.1136/bjsports-2021-104754
Schuch F, Vancampfort D, Firth J, Rosenbaum S, Ward P, Silva E et al. Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. American Journal of Psychiatry. 2018;175(7):631-648.
Health Service Executive. Physical Activity Guidelines. 2022 Available from: https://www.hse.ie/eng/about/who/healthwellbeing/our-priority-programmes/heal/physical-activity-guidelines/; Access date: 20th June 2020.