An Active Lifestyle

Benefits of physical activity

  • Improves sleep quality

  • Improves balance

  • Reduces risks of obesity

  • Influences muscular and immune system function

  • Supports mental health

  • Reduces rusk of non-communicable diseases

  • Supports bone health

 

Recommended hours of physical activity for:

Elderly - follow the adult guidelines for weekly activity and muscle strengthening

Pregnant ladies - engage in at least 150 minutes of moderate-intensity aerobic physical activity throughout the week

Children and adolescents - 60 daily minutes

Adults - accumulate 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 minutes of vigorous-intensity aerobic physical activity weekly

Adults with chronic conditions - aim for 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 minutes of vigorous-intensity aerobic physical activity

 

Factors that Affect Physical Activity

Sex and Gender Differences

  • Men generally have greater muscle mass, high testosterone levels and lower body fat percentages, contributing to greater strength and endurance

  • Women tend to have more flexibility and higher fat storage, influencing exercise performance

--> hormone fluctuations

Social and cultural expectation

  • Gender norms can influence participation

  • Women may face barriers such as safety concerns, cultural expectations or lack of access to sports facilities

Socioeconomic status

  • Access to gyms, sports facilities and safe outdoor spaces influences engagement

Age

  • Children and adolescents are naturally more active due to play and school sports but may become more sedentary in adolescence due to academic pressures and technology use

  • Adults often experience a decline in activity due to work and family commitments, with structured exercise becoming more common

  • Older adults tend to be less active due to mobility issues and health concerns, but engaging in activities that improve balance, strength and flexibility is crucial for maintaining independence and preventing falls.

 

Immune System

Pathogens are microorganisms that cause diseases

Immune systems protects the body form infectious disease/pathogens/harmful microbes and tissue repair

(+) Regular bouts of short lasting (up to 45 minutes) of moderate to vigorous intensity exercise are beneficial

(+) Improves the Lymphatic System - helps transport white blood cells and remove waste and pathogens from the body

(-) Repetitive long lasting, high intensity exercise can be immunosuppressive

(-) Regular heavy training loads can lead to a rise in cortisol levels

(-) Inflammatory response to muscle damage can become overactive due to levels of training - delays tissue repair and lead to chronic inflammation

(-) High levels of stress hormones reduce WBC numbers therefore reducing the ability to fight infection

Factors that lower immunity in athlete:

  • High training volume and intensity

  • Increased cortisol and stress hormone levels

  • Poor nutrition and inadequate recovery

  • Lack of sleep and psychological stress

  • Exposure to pathogens in crowded environments