03/08/2025
I recently read this article in our local newspaper (The Edge) and thought I'd like to share it as exercise is vital to a healthy spine and lifestyle.
Move More, Live Longer – Stave off Disease by Exercising Daily
The importance of staying active to prevent chronic diseases and improve overall well-being cannot be overstated.
According to the Faculty of Health Sciences at the University of Cape Town, nearly half of South African adults lead sedentary lifestyles – significantly increasing their risk for conditions, such as heart disease, diabetes and obesity. Globally, the World Health Organisation (WHO) estimates that 1.8 billion adults do not meet the recommended 150 minutes of exercise per week.
The risks extend to children as well. Data from the Heart and Stroke Foundation South Africa shows that nearly one in four children in the country are overweight or obese, with inactivity being a key contributor.
According to Nicole Jennings, spokesperson for Pharma Dynamics; “Physical inactivity is one of the leading contributors to lifestyle diseases such as obesity, diabetes, heart disease, as well as mental health issues,” She said: “Healthy Lifestyle Awareness Month reminds us of the importance of prevention, which starts with regular exercise and a commitment to better health habits.”
The benefits of exercise extend far beyond weight management. Engaging in regular physical activity has been proven to lower the risk of many lifestyle diseases, reduce stress and anxiety, improve cognitive health and better your sleep.
A large study published in the Journal of the American Medical Association (JAMA) found that moderate exercise, such as walking for 30 minutes daily, reduces the risk of mortality by 27% and a meta-analysis in JAMA Psychiatry shows that physical activity lowers the risk of developing depression by 17%.
The WHOs (World Health Organisation) guidelines recommend:
• Adults: At least 150 – 300 minutes of moderate-intensity aerobic activity or 75 -150 minutes of vigorous-intensity aerobic activity weekly.
• Children and adolescents (5-17 years): At least 60 minutes of moderate to vigorous physical activity daily.
Recommended types of exercise include:
1. Aerobic activities:
Walking, running, swimming or cycling.
2. Strength training:
Bodyweight exercises (e.g. squats, push-ups) or weightlifting twice a week to build muscle.
3. Flexibility and balance:
Yoga or stretching to improve mobility and reduce the risk of falls.
It is important to start at a manageable pace and gradually increase your activity level.
“Exercise doesn't need to be intimidating – even small efforts make a big difference.”
Some practical tips to get active:
1. Make it social: Invite family and friends to join you for walks, hikes or fitness classes. Alternatively, why not join a local running/walking club (Sedgefield Striders 072 275 6894)
2. Set small goals: Start with just 10 minutes of activity a day and increase it over time.
3. Incorporate movement: Take the stairs, park further from entrances or do housework with extra vigour.
4. Use technology: Fitness apps or step trackers can motivate you to reach daily activity goals.
5. Try new activities: Keep exercise fun by experimenting with activities like dancing, martial arts or team sports.
“Prevention is always better than cure…Through regular exercise and healthy eating, many lifestyle diseases can be avoided entirely.”
The benefits of exercise extend to every part of life, improving not only physical health, but also mental well-being, energy levels and quality of life.
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