Health Benefits of Active Lifestyle

An active lifestyle improves bone and muscle strength, motor skills, body composition, and heart and lung efficiency. It can also delay aging, reduce disease risk (cardiovascular, cancer), and regulate blood pressure. It can also improve mental health (anxiety/depression) and build self-esteem.

A lack of physical activity is a major risk factor for many non-communicable diseases like hypertension, type 2 diabetes, heart disease, and some cancers.

Activities involving large muscle groups, rhythmic movement, and extended duration to improve cardiovascular fitness.

Activities using resistance (weights, bands) to build muscle strength, endurance, and bone strength.

Activities that increase the flexibility of muscles and tendons around joints.

Diseases not spread from person to person, often related to lifestyle choices.

Exercise can significantly lower the risk of premature death from cardiovascular diseases (up to 50%), and reduce the risk of Type 2 diabetes by up to 30%.

Important to use dependable sources and experts to design training programs and gain information about your health.

Lack of time to exercise due to other commitments or busy schedules.

Feeling too tired to exercise due to fatigue or lack of motivation.

Lacking the drive or desire to exercise regularly.

Struggling to resist temptations or distractions that lead to abandoning exercise routines.

Feeling discouraged or defeated due to setbacks or perceived failures.

Aerobic exercise increases the heart's ability to pump more blood per beat by enlarging the left ventricle.

Aerobic exercise thickens the heart muscle, enabling it to pump more blood.

Aerobic exercise increases the capillary network surrounding working muscles, improving oxygen delivery.

Aerobic exercise improves blood flow and temperature regulation during workouts.

Resistance training increases muscle strength and size (hypertrophy).

Resistance training strengthens tissues around muscles (tendons, ligaments) to prevent injuries.

Stretching increases range of motion, improving muscle coordination and joint strength.

Flexibility training improves the efficiency of movement by improving muscle coordination, connective tissue elasticity, and joint strength, allowing for more efficient daily activities.

Behaviors performed automatically without thinking, forming a routine or pattern.

Difficult because the brain is programmed to default to the old routine, requiring effort and consistency to change.

Individuals unaware of a harmful habit or the need for change. They don't see a problem.

Individuals acknowledge the habit is negative but haven't committed to changing. They weigh the pros and cons.

Individuals are ready to change, setting a date and making practical plans to start the new behavior.

Individuals actively engage in the new behavior, consistently practicing it. This stage can be challenging.

Individuals have maintained the new behavior for at least 6 months, habits are formed, and it's more automatic.

The most common point people struggle to move from planning to actually doing the new behavior.