The signs of lack of physical activity include feelings of sluggishness, weight gain, and a general decline in mood and energy levels. However, taking a proactive approach to increase physical activity isn't just beneficial, it is rather essential for both physical health and emotional well-being.
A recent study by the World Health Organisation (WHO) researchers and academics revealed a five-percentage-point increase in global physical inactivity between 2010 and 2022. Currently, nearly one-third of adults worldwide — 31 percent, or around 900 million people — do not exercise enough. This is an increase from 23 percent in 2000 and 26 percent in 2010. Experts predict that if current trends continue, by 2030, this number could reach 35 percent.
A sedentary lifestyle can lead to a host of health issues, from weight gain and muscle atrophy to increased risks of heart disease, diabetes, and mental health disorders. The body is designed for movement, and when you neglect this fundamental need, you compromise your health. Making a conscious effort to move more not only improves physical fitness but also boosts mood, reduces stress, and enhances cognitive function.
It is important to break free from sedentary habits to reduce these risks and improve the quality of life. Regular physical activity not only strengthens the body but also releases endorphins, the natural mood boosters, thus promoting a sense of well-being and happiness.
Here are 7 ways to get your body moving and love the process:
Dance: Practicing dances like salsa, hip-hop, or Zumba not only promotes cardiovascular health but also enhances mood and mental well-being. The rhythmic movements improve coordination and flexibility, while the social aspect of dancing can reduce stress and anxiety levels. Studies have shown that dancing can also boost cognitive function and memory retention, making it a holistic activity for your health.
Nature walks: Taking brisk walks or hikes in natural surroundings provides physical exercise and exposure to green spaces has been linked to reduced levels of stress hormones and improved mood. Additionally, regular nature walks can lower blood pressure, improve cardiovascular health, and boost immune function, contributing to overall well-being.
Yoga: Practicing yoga combines physical postures (asanas), breath control (pranayama), and meditation to promote flexibility, strength, and relaxation. Yoga has been scientifically proven to reduce inflammation, lower cortisol levels (the stress hormone), and improve heart health. Regular yoga practice can also reduce chronic pain, enhance sleep quality, and promote mental clarity and emotional stability.
Fitness with friends: Participating in group fitness classes such as spin cycling or kickboxing provides structured workouts that offer cardiovascular benefits and improve muscular strength and endurance. The social support and motivation from friends can increase adherence to exercise routines.
Active commuting: Choosing to walk or cycle to work is a good way to encourage physical activity into daily routines. This improves cardiovascular fitness and keeps your weight in check. Active commuting reduces sedentary time spent sitting in cars or public transport, which is associated with a higher risk of chronic diseases such as obesity, diabetes, and cardiovascular problems.
Outdoor sports: Outdoor sports like tennis, basketball, or swimming provide a combination of aerobic exercise, strength training, and social interaction. These activities enhance cardiovascular health, muscular endurance, and coordination. Outdoor sports also offer mental health benefits by reducing stress levels and lending a sense of achievement and camaraderie.
Home workouts: These can be interesting too. Design a personalised home workout routine using online resources. It allows you to tailor exercises to your taste, fitness levels and preferences. Home workouts can include bodyweight exercises, resistance training, and flexibility exercises. Regular home workouts improve muscle tone, increase energy levels, and support weight management goals.
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