How does this relate to physical activity? Improve physical function and decrease the risk of falls. For older adults, multicomponent physical activity is important to improve physical function and decrease the risk of falls or injury from a fall. Multicomponent physical activity is physical activity that includes more than one type of physical activity, such as aerobic, muscle strengthening, and balance training.
Multicomponent physical activity can be done at home or in a community setting as part of a structured program. Science shows that physical activity can reduce your risk of dying early from leading causes of death, like heart disease and some cancers. This is remarkable in two ways:. Skip directly to site content Skip directly to page options Skip directly to A-Z link.
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On This Page. Weight Management Looking to get to or stay at a healthy weight? Be Active: Every Bit Helps. Type 2 Diabetes and Metabolic Syndrome Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Some Cancers Being physically active lowers your risk for developing several commonly occurring cancers. Research shows that adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the: Bladder Breast Colon proximal and distal Endometrium Esophagus adenocarcinoma Kidney Lung Stomach cardia and non-cardia adenocarcinoma Improve your quality of life.
Strengthen Your Bones and Muscles. To receive email updates about this topic, enter your email address. Email Address. What's this? Division of Nutrition, Physical Activity, and Obesity. Related Topics.
Links with this icon indicate that you are leaving the CDC website. One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue Furthermore, exercise can significantly increase energy levels for people with chronic fatigue syndrome CFS and other serious illnesses 20 , In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all Additionally, exercise has been shown to increase energy levels in people with other conditions like cancer Engaging in regular physical activity can increase your energy levels.
This is true even in people with persistent fatigue and those with serious health conditions. Lack of regular physical activity is a primary cause of chronic disease Regular exercise has been shown to improve insulin sensitivity , heart health, and body composition.
It can also decrease blood pressure and cholesterol levels 23 , 24 , 25 , In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.
This can damage the structure of the cells and negatively impact your skin. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.
It can also stimulate the production of hormones that enhance the growth of brain cells. Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function 32 , Regular exercise improves blood flow to the brain and helps brain health and memory.
Among older adults, it can help protect mental function. Regular exercise can help you relax and sleep better 36 , With regard to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep One review of six studies found that participating in an exercise training program helped improve self-reported sleep quality and reduced sleep latency, which is the amount of time it takes to fall asleep Another older study showed that 16 weeks of physical activity improved sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group.
It also helped them feel more energized during the day You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can both improve sleep quality Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.
Although chronic pain can be debilitating, exercise can actually help reduce it In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain In fact, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder, to name a few Additionally, physical activity can also raise pain tolerance and decrease pain perception 47 , Exercise has favorable effects on the pain associated with various conditions.
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Physical activity - it's important. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Benefits of regular physical activity A healthier state of mind Aim for at least 30 minutes a day Physical activity guidelines Ways to increase physical activity See your doctor first Where to get help.
A minimum of 30 minutes a day can allow you to enjoy these benefits. Benefits of regular physical activity If you are regularly physically active, you may: reduce your risk of a heart attack manage your weight better have a lower blood cholesterol level lower the risk of type 2 diabetes and some cancers have lower blood pressure have stronger bones, muscles and joints and lower risk of developing osteoporosis lower your risk of falls recover better from periods of hospitalisation or bed rest feel better — with more energy, a better mood, feel more relaxed and sleep better.
A healthier state of mind A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression: Exercise may block negative thoughts or distract you from daily worries.
Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve your sleep patterns.
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