Regardless of age and gender, the benefits of physical activity on the health of individuals are now well documented and scientifically demonstrated. The practice of physical activity, even at moderate intensity, greatly reduces mortality and improves quality of life. Regular exercise not only facilitates the prevention and management of non-communicable diseases (cardiovascular diseases, diabetes, cancers, etc.), but is also very beneficial on a psychological level, by reducing the symptoms of depression and anxiety.
Physical inactivity has become one of the main risk factors for health problems. According to estimates by the World Health Organization, it is responsible for 5% of the burden of coronary heart disease, 7% of type 2 diabetes, 9% of breast cancer and 10% of cancer. of the colon. If the world population were more active, it would be possible to avoid up to five million deaths per year!
For adults, it is recommended to practice 30 minutes of physical activity developing moderate to high intensity cardio-respiratory fitness, at least 5 days a week, avoiding going 2 consecutive days without practicing. At the same time, it is essential to reduce the total time spent in a seated position (in front of a computer or the television, for example). But according to the Ministry of Health, less than half (42.5%) of French people aged 15 to 75 achieve a level of physical activity favorable to their health.
The WHO defines physical activity as “any bodily movement produced by skeletal muscle that requires the expenditure of energy ". Thus, any physical activity of moderate to high intensity has beneficial effects on health, even if it is not a sport as such. A walk to school or work, gardening work, an intensive cleaning session can also make you sweat.
Concretely, what are the effects of physical activity on the body? The most obvious is that the energy expenditure related to activity can help to lose fat mass and maintain an ideal body weight. Most importantly, physical activity builds muscle tissue and bone health, which reduces the risk of falls and fractures (which inevitably increases with age).
Moving more, at a moderate to sustained intensity, also improves your cardio-respiratory capacity. Indeed, the heart is a muscle and gets stronger through training; regular physical activity lowers blood pressure, relaxes blood vessels and lowers bad cholesterol and blood sugar levels. Result:the risk of heart attack and cerebrovascular accident (CVA) decreases.
Even better:physical activity, like other lifestyle improvement measures, can counter a possible genetic predisposition to coronary heart disease. A study published in 2016 in The New England Journal of Medicine reported that the absence of smoking, a normal weight, regular physical activity and a healthy diet are associated (together and separately) with a significant reduction in the risk of coronary heart disease (with an overall reduction of 46%), and this, whatever the level of genetic risk carried by the patients!
Haven't put on your sneakers yet? Are you short on equipment? On the internet or in stores, you will certainly find the best sports plans that suit you, whether in terms of clothing suitable for outdoor practice. or connected accessories to monitor your performance. Sometimes, a new purchase is enough to motivate the most recalcitrant... Because, once the good resolutions for the start of the new school year (or for the month of January) have been forgotten, some still find it difficult to (re)start them.
A sports session can be perceived as a moment of painful effort (especially if it involves running in the rain at 5°C, when you would be much better off under a plaid in front of the television). But what many people minimize or omit is the impact of sport on the mind. It's very simple, after having spent yourself, you reach a feeling of intense fullness. And for good reason:during and after the session, the brain releases endorphins. Like opiates, especially morphine, these substances have an analgesic power and provide a feeling of well-being and euphoria - so much so that some people become addict to sport to feel that.
Not only do endorphins transport you on a small cloud of well-being, but they reduce the feeling of pain and fatigue and have an anti-stress effect. In addition to boosting morale, playing a sport improves self-esteem; Adopting regular physical activity is therefore particularly recommended for people suffering from depression.
Of course, common sense is in order:the beneficial effects on health will only be proven if the practice is adapted to one's age and abilities (exercising excessively can weaken tendons and joints!). It is also important to remember to hydrate sufficiently and to warm up well beforehand to prevent any injury. In any case, before starting a physical activity, it is better to seek advice from your doctor.
