Physical activity
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The Role of Physical Activity in Health and Well-being
Understanding Physical Activity, Exercise, and Physical Fitness
Definitions and Distinctions
Physical activity, exercise, and physical fitness are often used interchangeably, but they describe different concepts. Physical activity refers to any bodily movement produced by skeletal muscles that result in energy expenditure, which can be measured in kilocalories. This includes activities such as walking, household chores, and occupational tasks . Exercise is a subset of physical activity that is planned, structured, and repetitive, with the objective of improving or maintaining physical fitness . Physical fitness encompasses attributes such as cardiorespiratory endurance, muscle strength, body composition, and flexibility .
Physical Activity and Mental Health
Impact on Depression and Anxiety
Physical activity plays a significant role in managing mild-to-moderate mental health conditions, particularly depression and anxiety. Aerobic exercise and strength training have been shown to reduce depressive symptoms significantly, although habitual physical activity does not necessarily prevent the onset of depression . Regular exercise also improves anxiety symptoms and panic disorder, with acute anxiety responding better to exercise than chronic anxiety .
Cognitive Function and Self-Esteem
Physical activity has been linked to enhanced cognitive functioning, particularly in older adults, and is associated with a reduced risk of cognitive decline and dementia. Additionally, physical activity can boost self-esteem, particularly through improvements in physical self-worth and body image.
Domain-Specific Effects
The mental health benefits of physical activity vary across different life domains. Leisure-time and transport-related physical activities are positively associated with mental health, while work-related physical activity may be linked to increased mental ill-health.
Physical Activity and Chronic Disease Prevention
Cardiovascular Health
Regular physical activity, particularly aerobic exercises like walking, running, and swimming, leads to cardiovascular adaptations that increase exercise capacity, endurance, and muscle strength. It also helps prevent coronary artery disease and reduces symptoms in patients with established cardiovascular disease.
Other Chronic Conditions
Physical activity reduces the risk of several chronic diseases, including type 2 diabetes, osteoporosis, obesity, and certain cancers (breast and colon) . The evidence supports public health recommendations for engaging in at least 30 minutes of moderate-intensity physical activity on most days of the week .
Recommendations for Physical Activity
General Guidelines
The American College of Sports Medicine and the American Heart Association recommend that adults engage in moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity activity for 20 minutes on three days each week. Additionally, activities that maintain or increase muscular strength and endurance should be performed at least two days per week.
Public Health Strategies
Public health policies should aim to reduce barriers to physical activity participation, emphasizing the message "move more and sit less" to make it more understandable and actionable for the general population. Tailored interventions that consider individual preferences and contexts can help maximize the mental and physical health benefits of physical activity .
Conclusion
Physical activity is a crucial component of a healthy lifestyle, offering significant benefits for mental health, chronic disease prevention, and overall physical fitness. Understanding the distinctions between physical activity, exercise, and physical fitness can help in designing effective interventions and public health strategies. Encouraging regular physical activity through accessible and enjoyable means can lead to substantial improvements in public health outcomes.
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