Every year, approximately 59 million people die worldwide. Interestingly, 20 percent of these deaths are attributed to two unhealthy habits. While smoking receives ample attention, the importance of physical activity tends to be overlooked.
Smoking claims about six million lives annually, with one in ten of those deaths occurring in individuals who have never smoked themselves (due to secondhand and thirdhand smoke exposure).
Today, however, we indirectly discuss the significance of diabetes, mood disorders, mental and physical capabilities, sleep disorders, breast cancer, bone, muscle, and joint problems, colon cancer, heart health, obesity, and other diseases where lack of exercise plays a crucial role in development.
How much is too little?
To maintain overall tone and resilience, it is recommended to have a weekly dose of physical activity totaling 150 minutes of brisk walking or similar, where breathing doesn’t hinder conversation with a companion, in increments of at least ten minutes OR 75 minutes of more vigorous physical activity (where speaking comfortably with a companion becomes difficult due to breathlessness).
In addition to the above, strength exercises are recommended at least twice a week to improve muscle tone.
However, only about ten percent of society follows these recommendations.
“But time, money, opportunities…”
If regular exercise hasn’t been a habit so far, I understand that finding time for a half-hour walk five days a week can be challenging. I suggest starting slowly, one step at a time — for instance, upon returning home from work or school, take one lap around the house before stepping inside, then increase to two laps the next day. After some time, include neighboring houses in your route, get off public transport one stop earlier, etc. Eventually, consider walking to the store instead of driving or taking public transport — this way, you’ll also think more critically about what you buy because you’ll have to carry it back home on foot.
Meetings and smaller group conferences can also be conducted while moving, rather than sitting at a table. Some may be motivated by a competitive aspect — comparing step counts with friends or colleagues on a weekly basis, for example. For strength exercises, you don’t necessarily need to go to a gym; you can start at home with guided videos on platforms like YouTube, adjusting the intensity as needed.
The goal in the long term is to improve mental and physical fitness, uplift mood, reduce health risks, all at your own pace and conditions. If you have an existing illness, are recovering from an injury, or are unsure where to start in terms of exercise intensity, it’s worth consulting your doctor for assessment and making more specific plans. A physiotherapist can also be helpful in guiding which exercises to do and which to avoid.
Future generations have reason to be grateful
By being physically active, you positively influence not only your existing but also your unborn children and grandchildren because it has been found that both healthy and unhealthy lifestyles induce changes in our genes, which are passed on to our offspring. Therefore, by being physically active yourself, you’re passing on the corresponding positive predisposition to your descendants.
To sit or not to sit…
In addition to overall lack of movement, excessive sitting is also dangerous; according to some studies, sitting in front of the TV after eating is particularly harmful. Spending hours there. It’s recommended to stand up at least once every hour, take a short walk, or even do a couple of quick movements — just like young children in school after 45 minutes of intense study.
Lose weight!
If the goal is to shed extra pounds, the most crucial role is played by nutrition. Simply adding physical activity may not result in significant weight loss. While physical activity may trigger a cascade of various healthy behaviors, prompting people to pay more attention to other factors, for weight loss, it’s essential to first reassess your diet.
The importance of breakfast is also a myth — if you’re not hungry in the morning, there’s no need to eat, but it’s still advisable to opt for smaller, more frequent meals over individual large ones. Several studies have shown that from a health perspective, slightly overweight but physically active individuals are in better condition compared to normal-weight but physically inactive individuals. However, attention should be paid to both nutrition and exercise.
About 60-70 percent of our health is within our control through habits, 20-25 percent is influenced by genetics, which, as mentioned above, we also have some influence over. Only 10-15 percent of an individual’s health is within the sphere of modern medicine.
Therefore, let’s be active and eat healthily. Find a suitable way, pace, and time for yourself and gradually move forward!
Dr. Ingmar Lindström | Concierge Doctor
