Physical Activity and Chronic Disease Prevention

According to the World Health Organization, only 1 in 4 Americans meet the 2008 Physical Activity Guidelines set out by the U.S. Department of Health and Human Services (2016). This equates to 25% of American adults being inactive, a substantial risk factor for their health. In regard to a younger demographic, “Less than 3 in 10 high school students get at least 60 minutes of physical activity every day” (Centers for Disease Control and Prevention, 2017). While younger adults are more likely to reach the physical activity guidelines, there is still a lack of physical activity in many Americans throughout the country. With immense amounts of positive health benefits that stem from incorporating physical activity into daily life, it is surprising that there is such large majority of Americans who do not participate in physical activity on a consistent basis. For this reason, it is necessary to educate on the benefits of physical activity as well as promote them.

In fact, physical activity has such an impact on our health that it is noted as a vital sign that helps indicate general health. Inactive individuals tack on one more risk factor to their daily life that may play a role in a number of chronic diseases. Many of these chronic diseases lead to a premature death rate. In 2016, physical inactivity was stated to be the fourth leading risk factor for mortality totaling up to 3.2 million deaths around the globe (NDC Alliance, 2016). This is quite a shocking statistic, especially being that physical inactivity is a preventable risk factor.

The statistics seem daunting, but through the promotion of physical activity, we can help to change how people of all ages look at physical activity. It is clear that physical activity is good for us, but why? And how much physical activity do we need before it has a beneficial impact on our health?

According to the 2008 physical activity guidelines, physical activity reduces the risk of the following (Office of Disease Prevention and Health Promotion, 2008):

Premature death

Coronary heart disease, stroke, certain cancers, type 2 diabetes, osteoporosis, depression

High blood pressure and high blood cholesterol

Sudden heart attacks

Physical activity also has an effect on our mental health! In regard to mental health, it helps with the following:

Improves cognitive function

Reduces depression/anxiety

Improves mood

As you can see, being physically active is an extremely impactive method for disease prevention! Guidelines differ for different age groups, but adults require 150 minutes of moderate-intensity physical activity weekly or 75 minutes of vigorous-intensity physical activity weekly (Office of Disease Prevention and Health Promotion, 2008). Muscle strengthening activities provide an additional benefit and should be done 2 days a week. Despite the guideline recommendations, some physical activity is better than none. Incorporating 150 minutes of physical activity weekly may be a challenge for those who have been inactive for quite some time, but we all have to start somewhere. If this is the case for you, try to ease your way in and increase your weekly physical activity over time.

There could be millions of reasons why someone may choose to not be physically active, so finally, how can we break these barriers and start to live a physically active lifestyle? Here are some common barriers and tips to overcome them:

Lack of Time

-Break up workouts into short segments of at least 10 minutes

-Find ways to be physically active throughout your daily activities

Ex: take the stairs, walk the dog, exercise while watching TV

Lack of Motivation

-Try a variety of types of physically activity; find what you enjoy the most

-Exercise with a friend

-Make an exercise playlist

Lack of Resources

- Check to see if your work or school offers access to gyms or fitness centers

-Use affordable and convenient equipment

Ex: resistance bands, jump rope, stairs

While there may be barriers to becoming physically active, making this lifestyle change is something that will benefit an individual tenfold. Although starting is the hardest part, remember, some is better than none! So grab a friend, get motivated, and get moving!

For more information on the 2008 Physical Activity Guidelines for Americans visit:

https://health.gov/paguidelines/guidelines/

How will you work to follow these guidelines and improve your health? Comment below!

Sources:

Centers for Disease Control and Prevention. (2017). Overcoming Barriers to Physical Activity. Retrieved from https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html

Centers for Disease Control and Prevention (2017). Physical Activity Facts.

Retrieved from https://www.cdc.gov/healthyschools/physicalactivity/facts.htm

NDC Alliance. (2016). The 4th Leading Risk Factor for Death Worldwide: Physical Inactivity is an Urgent Public Health Priority

Retrieved from https://ncdalliance.org/news-events/blog/the-4th-leading-cause-of-death-worldwide-physical-inactivity-is-an-urgent-public-health-priority

Office of Disease Prevention and Health Promotion (2008). 2008 Physical Activity Guidelines.

Retrieved from https://health.gov/paguidelines/guidelines/

World Health Organization. (2017). Physical Activity.

Retrieved from http://www.who.int/mediacentre/factsheets/fs385/en/