7 health benefits of regular physical activity



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In today's society, leading a sedentary or inactive lifestyle is a major public health concern. Many of our occupations require us to sit at a desk for lengthy periods of time, and when we are not at work, we are more inclined to sit and watch television or play video games. One significant way to ensure good health is to partake in routine physical activity.


What is physical activity?


We can spell out  Physical activity, any form of movement of the body that uses energy. Common illustrations of physical activities include walking the dog, dancing, bicycle riding, and doing house chores.

This article will examine the health benefits linked with regular physical activity.

Read on!


  1. Reduce the risk of developing type 2 diabetes.



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Exercise raises your body’s sensitivity to insulin, which is a hormone that controls blood sugar levels. High insulin sensitivity permits the body's cells to better utilize blood glucose, lowering blood sugar levels. Taking part in routine physical activity may therefore prevent type 2 diabetes development.


  1. Control blood pressure levels

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Getting active can help lower your blood pressure. This is because partaking in any form of physical exercise helps your heart become stronger and more efficient at pumping blood. If you have not been active for some time, start by doing something you enjoy such as hiking or swimming. It is likewise fundamental to consult a healthcare professional if you have pre-existing hypertension.

Monitor your blood pressure before, during, and after exercising using the professional blood pressure monitor by Raycome which offers accurate and high-quality blood pressure readings. Raycome Pulse wave Blood Pressure Monitoring Devices are top tier and there is a variety to choose from based on your needs and preferences.


  1. Weight management

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Physical activity helps you manage your weight by burning excess calories that would otherwise be stored as fat. Most food items contain calories, and it's fundamental to harmonize the calories that you ingest and the calories you get rid of through physical activity. 


Getting active can help you stay at a healthy weight or lose weight. Depending on which of the two is your goal, you need physical activity to realize it. Use the Calorie checker–Healthy weight guide to quickly and easily calculate the calories in over 150,000 different foods and beverages


If you aim to manage your weight, aim for at least 30 minutes of slow physical exercises per day. You may need to exercise more to meet any specific health goals that you may have. For example, if you intend to shed more pounds, double your daily physical exercises such as jogging for two miles instead of the conventional one. This will result in your body burning more calories for energy.


  1. Strengthen your bones and muscles 

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Physical activity is important for strong bones and muscles. When you are active; you strengthen your muscles. To adapt to this, your bones build more cells and as a result, the two become stronger.


Weight-bearing exercises such as dancing, walking, or even climbing the stairs stimulate your bones and strengthen them and are therefore the best for strong bones. If you are new to exercising, talk to a physical therapist to get insights on which physical exercises are right for you. 

Regular exercise also increases bone density and decreases the odds of getting osteoporosis. When bones lose density, they tend to break easily. By being active regularly, your bone adapts by building more bone and hence becoming denser. Exercising alone, however, will not help you achieve this. You will also require proper nutrition. Include calcium and vitamin D sources in your daily diet.


  1. Improve overall immune system

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Regular exercise can boost your immune system and aid your body in fighting infections. When we exercise, the immune system increases the production of white blood cells which are tasked with destroying harmful bacteria and viruses. 


Physical activity is not only for building muscles. When done for as little as 30 minutes every day whether moderately or vigorously, it gives your Immune system a huge boost. When exercising during cold weather, wear the right gear. Consider wearing an OEM Jacket to keep you warm.

  1. Increase your chances of living longer

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Another reason why physical activity matters is that it can help you live longer. By simply taking more steps each day, or doing those house chores that you dread, you increase your life expectancy by several years. It is never too late to start exercising, even if you’ve been consistently inactive. Add more activity to your daily routine today and reap immense health benefits.

  1. Helps with sleep


Physical activity increases your drive to sleep. This is because it tires you,   hence the increased need for rest. Exercise also provides stress relief. Stress can cause sleeping problems. When you exercise, your body releases endorphins, which are basically chemicals produced by the nervous system to cope with stress or pain. 


By engaging in 30 minutes of moderate physical activity daily, you will notice a difference in sleep quality. Be mindful of the time you exercise too as this may impact your sleep. If you realize that exercising at night leads to insomnia, switch to morning exercises, or exercise during the day. Refer to the Physical Activity Guidelines for Americans, 2nd edition for the total amount of physical activity to do per week to help you sleep better.




Physical activity can help reduce your risk of acquiring several health conditions. Try to raise your activity levels today and improve your quality of life. If you have been in-active and are thinking about starting a fitness program, here are 5 quick pointers:

  • Assess your fitness level
  • Create your fitness program
  • Gather your equipment
  • Get started 
  • Monitor your progress


One thing to note is that with the COVID-19 pandemic still with us, you don’t have to go out to exercise. You can follow an online exercise class on YouTube or other wellness apps on a standard-led-screen in the comfort of your home.  This way you can add a layer of protection to you and your loved ones.

Remember, if along the way you lose motivation, don’t give up. Set new goals or switch activities. Kick-start exercise today!


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