Physical activity plays a major role in well-being of an individual, in modern era due to the development of technology there is a dramatic change in lifestyle. Wide range of Research is conducted on this domain strongly states that there is an increase in sedentary lifestyle and decreased physical activity which is leading to non-communicable diseases and increased rate of mortality worldwide. Surprisingly this trend is more in developing countries compared to developed countries. According to world health organization physical inactivity is the fourth leading risk factor for global mortality and 1 in 3 adults are sedentary or physically not active enough. According to the WHO global status report on non-communicable diseases 68% deaths are due to NCDs and in that 40% are premature deaths. In India 60% deaths are due to non-communicable diseases. Research says that being physically inactive in a day has an equal effect of smoking 3 cigarettes.
Non-communicable diseases (NCDs) are noninfectious diseases like
- Cardiovascular diseases
- Cerebrovascular accidents
- Dementia etc.
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity and exercise both are often interchangeable, exercise is a planned and structured form of physical activity, there are several guidelines based on extensive research proves that engaging in 150 minutes/ week (Daily 30 minutes for 5 days in a week) of moderate intensity physical activity is beneficial.
Benefits of exercise includes, Improving cardiopulmonary function, Controls obesity, diabetes, blood pressure, Boosts your immunity, reduces the risk of osteoporosis and maintains bone strength which is atmost important in post-menopausal women.
Physical activity also plays a major role in physcological issues like depression and anxiety. A 10 minute walk boots your mood significantly.
Lifestyle physical activity (LPA) is useful for individuals who are very “BUSY”, this includes simple activity modifications like, parking your vehicle far away so that u can have a walk, taking steps instead of elevator and avoiding shortcuts in your walk.
To keep yourself away from NCDs,one must follow the below:
- Cutdown the time spent in sitting (watching tv, playing videogames etc)
- Engage in physical activity for 30 minutes a day ,5 times in a week
- Quit smoking and alcohol
- Avoid junk food
List of Activities to be done on daily basis:
An individual can do following activities based on their abilities, in case of any medical illness these activities to be done under medical guidance.
- Brisk walking
- Playing badminton, tennis etc.,
Make sure you keep yourself active physically and mentally and this will help the body and mind to be always refreshed and attentive.