Physical Activity - The Cornerstone of Vibrant Health

Have you ever heard the slogan "Sitting is the new smoking?" Simply put, physical inactivity harms your health as much as smoking cigarette if not more.

Physical activity is defined as the voluntary movement of body major muscles repeatedly. Meanwhile, exercise, a subset of physical activity is defined as planned, structured and repetitive body movement to improve or promote physical fitness.

The Power of Regular Physical Activity

• Reduced Mortality Risk: Individuals who engaged in 150-300 minutes of moderate-intensity physical activity per week had a 20-30% lower risk of all-cause mortality according to studies.

  
  

• Cardiorespiratory Health: Regular physical activity reduced the risk of first myocardial infarction by 12%. A landmark study published in the British Journal of Sports Medicine found that low cardiorespiratory fitness was responsible for 16% of deaths - more than diabetes, obesity, and smoking combined. 

  
  

• Diabetes Prevention and Management: Lifestyle interventions, including increased physical activity, reduced the incidence of type 2 diabetes by 58% over 3 years.

  
  

• Mental Health Benefits: Physical activity reduced the odds of developing depression by 17%.

• Benefits for All: Even small improvements in physical fitness are associated with a significant reduction in risk.

  
  

The Best Exercise

At iLIVE, we agree with the experts that “The Best Exercise“ is what you commit to and make happen. So, your choice of physical activity for your level is yours while we help you make it happen.

Key Physical Activity Principles We Advocate:

1. Aim for 150-300 minutes of moderate-intensity activity per week: This aligns with WHO guidelines and provides substantial health benefits.

2. Incorporate strength training: At least 2 sessions per week to maintain muscle mass and bone density.

3. Reduce sedentary time: Break up prolonged sitting with short bouts of activity. Any amount of physical activity is better than none.

4. Find enjoyable activities: Sustainability is key - choose activities you love.

5. Balance Training: Especially important for older adults to prevent falls.

Personalized Activity Plans

At iLIVE Health Solutions, we understand that one size doesn't fit all. We can work with you to create a personalized activity plan that:

• Aligns with your health goals and current fitness level

• Considers any physical limitations or health conditions

• Integrates seamlessly into your daily routine

Make a fitness commitment today!

References:

British Society of Lifestyle Medicine. Physical Activity. https://bslm.org.uk/physical-activity/

Lear, S. A., et al. (2017). The effect of physical activity on mortality and cardiovascular disease in 130,000 people from 17 high-income, middle-income, and low-income countries: the PURE study. The Lancet, 390(10113), 2643-2654

Schuch, F. B., et al. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648

World Health Organization. Physical activity. https://www.who.int/news-room/fact sheets/detail/physical-activity