Regular exercise is an essential part of your overall health. Physical activity can improve brain health, and weight management, prevent disease, strengthen bones and muscles, and make it easier to perform everyday tasks.

Some health benefits exist for adults who sit less often and engage in the moderate-to-vigorous activity. A few lifestyle choices can impact your health and well-being equally as physical activity.

Everybody can reap the health benefits from physical activity, regardless of age, ability, race, shape, size, or ethnicity.

Immediate Benefits

After a session of moderate to vigorous physical activity, brain health has some benefits [PDF-14.4MB]. Children aged 6-13 have better thinking and cognition, while adults feel less short-term anxiety. Regular exercise can improve your ability to think, learn, and judge. You will also be less likely to experience depression or anxiety and sleep better.

Weight Management

Weight management is a combination of eating habits and physical activity. You will gain weight when you consume more calories by eating and drinking than you burn during exercise.

To Maintain your weight: Get up to 150 minutes of moderate exercise per week, which could include gardening or dancing. With 30 minutes per day and five days a semaine, you could reach 150 minutes a month.

Individuals have different needs when it comes to physical activity for weight management. You may need to be more active than others to maintain or reach a healthy weight.

To lose weight and keep it off, It is essential to get enough physical activity. Healthy eating and regular exercise are vital to maintaining a healthy weight.

More information is available at:

Get started with weight Loss.

Get started with Physical Activity.

Improve your eating habits.

Cardiovascular Disease

The two most common causes of death in America are stroke and heart disease. These diseases can be reduced by engaging in moderate activity for at least 150 minutes per week. You can lower your risk by getting more exercise. Regular exercise can lower blood pressure and improve cholesterol.

Type 2 Diabetes and Metabolic Syndrome

Regular exercise reduces your chance of developing type 2 diabetes or metabolic syndrome. Metabolic syndrome refers to excessive fat around the waist, high blood sugar, low-density lipoproteins cholesterol (HDL), high blood pressure, and high triglycerides. People notice benefits even if they do not meet the 150 minutes of moderate activity per week. Increased physical activity reduces risk even further.

Certain Cancers

Your risk of developing many common types of cancer is lower if you are physically active. The chances of getting cancer in adulthood are lower for those who exercise more.



Colon (proximal, distal)


Esophagus (adenocarcinoma)



Stomach (cardia and not-cardia Adenocarcinoma).

Being a cancer survivor means you will have a better quality of life and a higher level of physical fitness.

Strengthen your Bones and Muscles

Maintaining your bones, joints, and muscles as you age is vital. They support your body and allow you to move. You can keep your bones, joints, muscles, and joints healthy by doing daily activities and staying active.

Lifting weights or other muscle-strengthening exercises can help increase your strength and muscle mass. This is especially important for seniors who have lost muscle mass or power due to aging. No matter your age, you will reap the benefits of muscle-strengthening exercises by slowly increasing your weight and repetitions.

Enhance your ability to perform daily activities and prevent falls

You can do everyday activities like climbing stairs, shopping, or playing with your grandchildren. Functional limitations are the inability to perform daily activities. Functional limitations are less common in physically active older adults and middle-aged people.

Various activities can improve the physical function of older adults and reduce the chance of falling or injuring themselves from a fall. You can include aerobics, muscle strengthening, balance training, and other physical activities. As part of a structured program, multicomponent exercises can be done at home and in the community.

A hip fracture can be caused by a fall. A broken hip can devastate your life, especially for older adults. Hip fractures are less common in physically active people than inactive.

Increase your chances of living longer

A slight increase in moderate-to-vigorous activity among US adults aged 40 or older could prevent an estimated 110,000 deaths yearly. A mere 10 minutes per day could make a big difference.

Walking more per day helps reduce the chance of all causes of death. The risk of premature death for adults under 60 is approximately 8,000 to 10,000 steps daily. Adults 60 years and older have a chance of premature deaths ranging from 6,000 to 8,000 degrees daily.

Manage chronic health conditions & disabilities

Regular exercise can help with chronic conditions and disabilities. Regular physical activity, for example, can help with the following:

Adults with arthritis can reduce pain and improve their function, mood, and quality of life.

It helps to control blood sugar and reduces the risk of developing heart disease or nerve damage in type 2 diabetics.

Support daily living activities and independence for People with disabilities.

Health Benefits of Physical Activity for People With Chronic Conditions and Disabilities.

Recommendations to Adults with Chronic Conditions or Disabilities

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