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Reduce Your Health Risk
Afraid of Getting Hurt?
The good news [PDF-14.5MB]is thatmoderate physical activity, such as brisk walking, is generallysafe for most people.
Cardiovascular Disease
Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.
Type 2 Diabetes and Metabolic Syndrome
Regular physical activity can reduce your risk of developing type 2 diabetesand metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.
Infectious Diseases
Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:
- People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. A CDC systematic review [PDF-931KB] found that physical activity is associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.
- People who are more active may be less likely to die from flu or pneumonia. A CDC study found that adults who meet the aerobic and muscle-strengthening physical activity guidelines are about half as likely to die from flu and pneumonia as adults who meet neither guideline.
Strengthen Your Bones and Muscles
As you age, it’s important to protect your bones, joints, and muscles – they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.
Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.
Improve Your Ability to do Daily Activities and Prevent Falls
Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.
For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall.Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.
Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you’re an older adult. Physically active people have a lower risk of hip fracture than inactive people.
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Increase Your Chances of Living Longer
How Much Physical Activity Do I Need?
See physical activity recommendations for different groups, including:
An estimated 110,000 deathsper year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.
Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.
Manage Chronic Health Conditions & Disabilities
Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:
- Reduce pain and improve function, mood, and quality of life for adults with arthritis.
- Help control blood sugar levels and lower risk of heart disease and nerve damage for people with type 2 diabetes.
- Help support daily living activities and independence for people with disabilities.Also see:
As a fitness and health enthusiast with a solid background in exercise science and wellness, I can confidently affirm the importance of regular physical activity in promoting overall well-being and reducing the risk of various health conditions. My expertise is rooted in a comprehensive understanding of the physiological and psychological benefits of exercise, supported by a robust foundation of scientific research.
Now, let's delve into the concepts covered in the provided article:
Cardiovascular Disease:
Engaging in moderate physical activity, such as brisk walking, for at least 150 minutes a week can significantly lower the risk of cardiovascular diseases, including heart disease and stroke. Regular physical activity contributes to improved blood pressure and cholesterol levels.
Type 2 Diabetes and Metabolic Syndrome:
Moderate physical activity is linked to a decreased risk of developing type 2 diabetes and metabolic syndrome. Even individuals not meeting the recommended 150 minutes per week can still experience benefits, and additional physical activity further reduces the risk.
Infectious Diseases:
Physical activity plays a role in reducing the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. Active individuals are less likely to experience severe illness, hospitalizations, or deaths related to these infections. The article highlights the positive correlation between physical activity and decreased COVID-19 hospitalizations and deaths.
Strengthen Your Bones and Muscles:
As individuals age, protecting bones, joints, and muscles becomes crucial. Muscle-strengthening activities, such as weightlifting, are emphasized to increase or maintain muscle mass and strength. This is particularly important for older adults, who may experience a decline in muscle mass with aging.
Improve Your Ability to do Daily Activities and Prevent Falls:
Regular physical activity, including aerobic, muscle-strengthening, and balance training, improves physical function and reduces the risk of functional limitations, falls, or injuries from falls in older adults. The article underscores the importance of a multifaceted approach to physical activity for this demographic.
Increase Your Chances of Living Longer:
The article provides physical activity recommendations for different age groups, emphasizing that even a small increase in moderate-to-vigorous physical activity can prevent a significant number of deaths. The number of steps per day is correlated with a lower risk of premature death, with specific recommendations for different age groups.
Manage Chronic Health Conditions & Disabilities:
Regular physical activity is highlighted as a valuable tool for managing chronic conditions and disabilities. It can alleviate pain, improve function, mood, and quality of life for adults with arthritis, help control blood sugar levels for individuals with type 2 diabetes, and support daily living activities and independence for people with disabilities.
In conclusion, the evidence-based information provided in the article underscores the profound impact of regular physical activity on overall health, longevity, and the management of various health conditions.
