Physical activity is essential for maintaining a healthy lifestyle. It involves any movement of the body that requires energy, whether through work, chores, transportation, or leisure activities like walking, cycling, or sports. Unfortunately, many people are not meeting the recommended levels of physical activity, which is contributing to health problems worldwide. Here’s why you should make physical activity a priority in your everyday life:

1. Boosts Heart Health

Regular physical activity helps prevent and manage coronary heart disease and hypertension. Engaging in exercise keeps your heart strong and reduces the risk of cardiovascular problems.

2. Prevents Chronic Diseases

Exercise can help prevent or manage conditions like type-2 diabetes and certain types of cancer, including breast and colon cancer. A more active lifestyle can improve your long-term health and reduce the need for medical interventions.

3. Improves Mental Well-Being

Physical activity is known to reduce symptoms of depression and anxiety. It also improves brain health, cognitive function, and can even enhance academic performance.

4. Strengthens Muscles and Bones

Regular movement strengthens your muscles and bones, which is crucial for overall physical strength, stability, and balance. This is especially important as we age to prevent falls and injuries.

5. Promotes Healthy Aging

As we age, maintaining an active lifestyle becomes even more critical. It helps prevent falls and preserves physical function, allowing older adults to remain independent for longer.

6. Enhances Overall Well-Being

Beyond physical health, staying active benefits society, the environment, and even the economy. Active individuals tend to have fewer healthcare costs and contribute to more vibrant, engaged communities.

7. Combats Physical Inactivity

According to recent global assessments, 31% of adults are physically inactive. Women tend to be less active than men, and inactivity rises significantly after the age of 60. These trends highlight the importance of integrating movement into daily routines, regardless of age or gender.

8. Adheres to WHO Recommendations

The World Health Organization (WHO) has set clear guidelines for physical activity that should be incorporated into your daily life. These guidelines emphasize regular movement to maintain a healthy body and mind.

9. Reduces Sedentary Behavior

Sedentary behavior, like sitting or lying down for extended periods, is harmful to health. Incorporating even small amounts of activity throughout the day can help break up long periods of inactivity and improve overall well-being.

By understanding the importance of physical activity and its wide-ranging benefits, you can take small but meaningful steps to lead a healthier, more active life. Whether it’s walking, cycling, or just moving around more often, every bit of activity counts towards better health.

For travelers, physical activity can significantly enhance the overall experience of a journey. Engaging in regular movement before, during, and after travel helps combat the effects of long flights, extended sitting, and jet lag. Simple exercises like stretching, walking around airports, or even taking the stairs instead of elevators can prevent stiffness, improve circulation, and reduce the risk of developing travel-related health issues like deep vein thrombosis. Staying active during trips also keeps energy levels high, allowing travelers to explore destinations with more enthusiasm and avoid the fatigue that often accompanies long days of sightseeing.

Moreover, maintaining an active routine while traveling can greatly contribute to mental well-being. Travel often brings with it unfamiliar environments, stress, and disrupted schedules. Physical activity, whether it’s a morning walk or a quick workout in a hotel gym, releases endorphins, boosting mood and reducing anxiety. This mental boost helps travelers stay focused, enjoy their experiences more fully, and cope better with travel challenges. Whether you’re hiking through scenic landscapes or simply taking a brisk stroll to explore a new city, staying active helps you make the most of every journey.

Here are five practical steps or tips inspired by WHO-Philippines that can be used to improve their physical activity levels:

1. Start Small and Build Gradually

If you’re new to physical activity or haven’t been active in a while, begin with simple, low-intensity movements like walking or cycling. Gradually increase the duration and intensity as your fitness improves. The key is to make movement a habit, so consistency is more important than intensity in the beginning.

2. Incorporate Activity into Daily Routines

Find ways to integrate physical activity into your daily life. Walk or cycle to work, take the stairs instead of the elevator, or engage in active chores like gardening or cleaning. This way, physical activity becomes a natural part of your day without needing extra time.

3. Break Up Sedentary Time

Long periods of sitting or inactivity can negatively affect your health. Set reminders to stand up and move around every 30 minutes. Even small bursts of activity, like stretching or taking short walks, can help reduce the risks associated with being sedentary.

4. Engage in Activities You Enjoy

Choose physical activities that are fun for you. Whether it’s dancing, swimming, or playing a sport, finding an enjoyable form of exercise will make it easier to stick with it. This way, physical activity feels less like a chore and more like a rewarding part of your day.

5. Set Realistic Goals and Track Progress

Set achievable fitness goals that suit your lifestyle and capabilities. Whether it’s aiming for a certain number of steps per day or completing a specific workout routine, having clear targets can help you stay motivated. Use fitness trackers or apps to monitor your progress and celebrate small wins along the way.

By following these tips, you can gradually increase your physical activity, leading to a healthier and more active lifestyle.