The power of physical activity
Physical activity can be transformative. It connects you to your body, provides energy, enhances mental well-being, and improves physical health. There are so many types of physical activity available to choose from that everyone should be able to find something they enjoy.
Being active can save your life
Few lifestyle choices rival the impact of physical activity on mortality and quality of life. According to Guidelines from the US Department of Health and Social Services, being active for about 150 minutes each week reduces your risk of all-cause mortality by 33%. Imagine if there was a medication that could do this — people would be lining up to take it!
How much should you work out? Current guidelines:
Aerobic activity: 150 to 300 minutes per week (2.5 - 5 hours) at a moderate level, or 75 minutes per week (1 hour and 15 minutes) of vigorous activity
Muscle-strengthening activities (moderate or greater intensity), such as weight-lifting, at least 2 days a week
Stand up! It’s healthy to move more and sit less throughout the day.
That’s me in the centre of the group (red pack) with friends and family during our six-day hike of the Pacific Crest Trail’s 100 kilometer Section K in California in summer 2022. Year-round training pays dividends!
Physical activities: Benefits, influences, and options
A single session of moderate to vigorous activity can yield immediate benefits such as reduced blood pressure, improved insulin sensitivity, better sleep, reduced anxiety, and enhanced cognition. Regular performance amplifies these benefits.
Light intensity activities include walking slowly and light household chores, while moderate activities involve brisk walking (4-6 km/hr) or playing doubles tennis.
Examples of vigorous activities are running, carrying heavy groceries, shoveling snow, or strenuous fitness classes.
The many benefits of being active
Physical activity offers a multitude of benefits:
Helps prevent and manage cardiovascular diseases, cancer, and diabetes
Reduces depression and anxiety
Enhances thinking, learning and judgement
Enhances your everyday functioning (activities of daily living)
Strengthens bones and muscles
Reduces the chance of falls, or injury from falls
For fun, community, and discipline, find your fitness tribe!
Being active offers more than just physical benefits; it can provide a sense of belonging, identity, and discipline. Participating in sports teams and physical activities with a social element has not only brought me enjoyment, but also lasting connections and shared satisfaction from achieving goals together.
Our bodies are marvelously designed, and staying active establishes a profound connection with them and helps us understand their capabilities. CrossFit and boxing, in particular, have deepened my connection with my body and enhanced my understanding of its mechanics.
Engaging in team sports during my youth instilled discipline, because it required consistent practice and dedication. This extended into the rest of my life, providing valuable lessons that enriched my adulthood.
As well, sportsmanship provides valuable lessons in how to treat others, contributing to positive interactions throughout our lives.
Being active is even more important as we age
As I get older, I notice that my sedentary job is impacting me more and more. Addressing various aspects of physical activity, such as cardio, strength, flexibility, muscular endurance, and body composition has now become crucial for me.
Living in the north offers seasonal variety, but our long winters and challenging weather conditions mean we need to find creative solutions for working out consistently — such as cross-country skiing with a friend (that’s me on the right, below).
In our sedentary modern world, staying fit takes planning
Modern society has minimized physical activity. While we appreciate the advancements of technology, it's beneficial to reintroduce activity into daily life.
Choose walking or biking instead of driving, find ways to stay active during your kids' activities, choose stairs over elevators, take longer routes, and engage in physical tasks like reorganizing your garage. Small changes can have a significant impact!
The best physical activity is something you enjoy and can commit to
Preferences vary; the gym suits some, but feels like punishment to others. I met someone who lost 75 pounds in a year through daily dancing in Hawaii.
While discipline and routines are essential, the goal is enjoyment and satisfaction, not drudgery. Discover your fitness personality and tailor your activities to your body type.
Our environments, both collective and personal, significantly influence us. How can we advocate for and contribute to creating communities and lifestyles where physical activity is integrated naturally, rather than an optional addition?
Small steps equal lasting change
Are you happy with your level of physical activity? If yes, celebrate your discipline and hard work!
If not, consider making small changes tomorrow, this week, this month, and during the next six months.
Assess your life and make room for activity. Working out promises more energy, balance, and overall satisfaction—it definitely gives back more than you put in.
What about you? What do you see as the benefits of physical activity? What do you think might be different if you were more active? Let me know in the comments!
Book a free consultation to share what’s going on and discuss how we can work together — email me at Marcia.Bertschi@gmail.com!
