The World Health Organisation (WHO) provides essential guidelines for physical activity aimed at preventing diseases associated with inactivity, while promoting cardiovascular, mental, and overall health. These guidelines are designed to reduce the risk of conditions like heart disease, obesity, type 2 diabetes, and various types of cancers. The latest update to the guidelines was published in 2020, emphasizing the importance of integrating physical activity into everyday life to lead a healthy lifestyle.
In India, the Dalberg "State of Sports and Physical Activity" report examined the physical activity levels of the population in relation to the WHO guidelines. The results were alarming. According to the study, around 155 million adults and 45 million adolescents fail to meet WHO's minimum criteria for being physically active. A more detailed analysis of the data showed that a significant portion of adults do not participate in any form of structured physical activity, such as sports or exercise. This lack of activity is a major obstacle for India in its efforts to become a more active and healthier nation.
Those adults who do engage in some form of physical activity often limit it to daily chores, work-related tasks, or casual walking. While walking certainly has health benefits, it alone is insufficient to meet the recommended levels of physical activity needed for a healthy lifestyle. More effort is required to incorporate specific exercises, such as aerobic workouts and strength training, which are crucial for overall well-being.
Benefits of physical activity:
1. Physical Health: Regular physical activity strengthens the heart, improving blood circulation and reducing the risk of cardiovascular diseases. It also helps build muscle mass, enhances flexibility, and supports effective weight management, reducing the risk of obesity and related health issues.
2. Mental Health: Engaging in exercise has been shown to significantly reduce levels of stress, anxiety, and depression. Physical activity triggers the release of endorphins, which elevate mood and improve cognitive function.
3 .Overall Well-being: Physical activity strengthens bones and joints, contributing to improved mobility and balance, which are especially important as individuals age. Regular exercise also promotes longevity and helps prevent lifestyle-related diseases.
Dr. Ingle also provided valuable tips for incorporating physical activity into a busy daily routine, highlighting that small changes can make a big difference. Her suggestions include:
Climb Stairs : Whenever possible, opt for stairs instead of elevators. This small shift in daily behavior helps improve cardiovascular health and strengthen muscles in the legs.
Active Breaks: During the workday, take short breaks to stretch or walk around. Even a few minutes of movement can enhance circulation, reduce muscle stiffness, and improve focus.
Desk Exercises: While seated at your desk, perform simple exercises like abdominal tucks or seated leg lifts to engage your core and lower body muscles.
Micro and Mini Breaks: Schedule regular intervals during the day to stretch your neck, back, and other muscle groups. This prevents muscle strain and promotes flexibility, especially after long periods of sitting.
Stand Up and Move: Incorporate standing or walking meetings. Instead of sending emails, try delivering documents or messages to colleagues in person. This adds beneficial movement to your day.
While the WHO guidelines offer a framework to help individuals meet their physical activity goals, small yet effective changes to daily routines can make a significant difference in health outcomes.
Reference:
1. “Nearly 1.8 billion adults at risk of disease from not doing enough physical activity,” June 26, 2024. https://www.who.int/news/item/26-06-2024-nearly-1.8-billion-adults-at-risk-of-disease-from-not-doing-enough-physical-activity.
(Input from various sources)
(Rehash/Yash Kamble/MSM)