Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits. 

 

Benefits of regular physical activity

If you are regularly physically active, you may:

• reduce your risk of a heart attack

• manage your weight better

• have a lower blood cholesterol level

• lower the risk of type 2 diabetes and some cancers

• have lower blood pressure

• have stronger bones, muscles and joints and lower the risk of osteoporosis

• lower your risk of falls

• recover better from period of hospitalisation or bed rest

• feel better – with more energy, a better mood, feel more relaxed and sleep better. 

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A healthier state of mind

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries. Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve sleep patterns. Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones. 

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Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

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Things to remember

• Aim for at least 30 minutes of physical activity every day.

• See everyday activities as a good opportunity to be active.

• Try to find the time for some regular, vigorous exercise for extra health and fitness benefits.

• Minimise the amount of time spent in prolonged sitting and break up long periods of sitting as often as possible.