JP Stroke Foundation

Being inactive is one of the main factors for developing chronic disease [1]. Low physical activity levels can increase your risk of developing conditions such as type 2 diabetes, cancer, and heart disease [6]. Cardiovascular disease causes death early in life [7]. Lack of participation in physical activity can lead to greater blood pressure and cholesterol, which are risk factors for heart disease [6]. Type 2 diabetes is another risk factor for heart disease which can result from not participating in enough physical activity [6]. When looking at preventing and treating heart disease, physical activity is an important component to integrate. 

How Physical Activity Helps 

Physical activity plays a role in controlling blood sugar [6]. People living with diabetes can experience nerve damage but engaging in enough physical activity can lower the risk of developing it [6]. Physical activity also helps to maintain weight and blood pressure, while decreasing bad cholesterol [6]. In terms of cancer, following physical activity guidelines can reduce the risk for different kinds of cancer including colon, kidney, lung, and breast cancer [6].  Aerobic exercise like jogging or walking quickly is helpful in the prevention and treatment of cardiovascular diseases [2]. This kind of exercise also aids in improving risk factors like blood lipids, blood flow, and respiratory system [2]. Exercise that involves resistance, like lifting weights, is valuable for muscle and bone health if performed for about 2 or more days per week [2].

Guidelines

Canada has recommendations known as the Canadian 24-Hour Movement Guidelines [5]. These guidelines discuss the most ideal amounts of physical activity, sleep, and sedentary behaviour for all ages [5]. For adults who are 18 and older, the general rules to remember include moving more, lowering time spent sitting, and increasing your quality and quantity of sleep [3][4]. By moving more, you can engage in physical activity at different intensities such as light, moderate, and vigorous [3][4].  For adults in the age range 18-65 and 65+, the recommendations for physical activity are moderate to vigorous for 150 minutes each week, involve muscle strengthening activities that use large groups of muscle at a minimum of twice each week, and include hours of light physical activities [3][4]. One focus for the 65+ age group is to involve activities that challenge your balance [4]. 

Overall, participating and following these guidelines provide many benefits: an improvement in quality of life, learning and comprehension, better bone health, and physical functioning [3][4]. Additionally, the risk for death, high blood pressure, weight gain, cardiovascular disease, and dementia, all go down [3]. Remember to discuss what intensity level and type of activities are most appropriate for you with your health care practitioner.

Author: Manasee Vyas

References

[1] Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 1143–1211. https://doi.org/10.1002/cphy.c110025

[2] Brellenthin, A. G., Lanningham-Foster, L. M., Kohut, M. L., Li, Y., Church, T. S., Blair, S. N., & Lee, D. C. (2019). Comparison of the cardiovascular benefits of resistance, aerobic, and combined exercise (CardioRACE): Rationale, design, and methods. American Heart Journal, 217, 101–111. https://doi.org/10.1016/j.ahj.2019.08.008

[3] Canadian Society for Exercise Physiology. (n.d.-a). Canadian 24-Hour movement guidelines for adults ages 18–64 years. Canadian Society for Exercise Physiology (CSEP). Retrieved September 11, 2021, from https://csepguidelines.ca/adults-18-64/

[4] Canadian Society for Exercise Physiology. (n.d.-b). Canadian 24-Hour movement guidelines for adults ages 65 years and older. Canadian Society for Exercise Physiology (CSEP). Retrieved September 11, 2021, from https://csepguidelines.ca/adults-65/

[5] Canadian Society for Exercise Physiology. (n.d.-c). CSEP | SCPE. Canadian Society for Exercise Physiology (CSEP). Retrieved September 11, 2021, from https://csepguidelines.ca/

[6] Centers for Disease Control and Prevention. (2019, September 25). Lack of physical activity. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm

[7] Tikkanen-Dolenc, H., Wadén, J., Forsblom, C., Harjutsalo, V., Thorn, L. M., Saraheimo, M., Elonen, N., Rosengård-Bärlund, M., Gordin, D., Tikkanen, H. O., & Groop, P. H. (2016). Frequent and intensive physical activity reduces risk of cardiovascular events in type 1 diabetes. Diabetologia, 60(3), 574–580. https://doi.org/10.1007/s00125-016-4189-8