6 lame excuses for inactivity

A certain amount of physical activity is significant to staying healthy.

Failing which, we increase the risk of falling prey to lots of ailments and
maladies. We have many myths surrounding activity, which we often use
as excuses to put off staying active. Busting a few common
misconceptions:

1. Being active requires buying equipment, shoes, clothes and

joining gym. Physical activity can be done almost anywhere and
does not necessarily require equipment. Carrying groceries, wood,
books or even children are good complementary physical activities,
as is climbing stairs instead of using the elevator. Walking is a
highly recommended physical activity; it is absolutely free. It is not
imperative to go to a gym, pool or other special sports facility to be
physically active.
2. Physical activity is same as exercise. Physical activity is any
bodily movement produced by skeletal muscle that requires energy
expenditure. On the other hand, exercise is a subset of physical
activity that involves purposive and repetitive movements with the
aim of improving cardio-respiratory or muscular fitness. Exercise
is carried out in a structured manner, often performed at a greater
intensity [more vigorous].

It is recommended that individuals engage in adequate levels of

physical activity throughout their lives to benefit their health.
Physical activity is a key determinant of energy expenditure, and
thus is fundamental to energy balance. Different types and
amounts of physical activity are required for different health
outcomes.

3. I’m very busy. Staying active needs time! It only takes 30

minutes of moderate-intensity physical activity five days per week
to improve and maintain your health. However, this does not mean
that physical activity must always be performed for 30 minutes at
a time. It can be accumulated over the course of the day: a 10-
minute brisk walk, three times a day; or 20 minutes in the
morning and 10 minutes later that day. Simple things like taking
the stairs, riding a cycle to work or walking some distance can
accumulate over the day and can form part of your regular daily
activities. Even if you are very busy, you can still fit 30 minutes of
physical activity into your daily routine.
4. Children are active; they don’t need extra effort. School-going
youth need at least 60 minutes of moderate-to vigorous-intensity
physical activity every day for healthy development. This can
provide them with important physical, mental and social health
benefits. Patterns of physical activity and healthy lifestyles
acquired during childhood and adolescence are more likely to be
maintained throughout the life-span.
 Appropriate practice of physical activity assists young people to:

o Develop healthy musculoskeletal tissues [i.e. bones, muscles

and joints]
o Develop a healthy cardiovascular system [i.e. heart and
lungs]
o Develop neuromuscular awareness [i.e. coordination and
movement control]
o Maintain a healthy body weight.

Physical activity has psychological benefits for the young. It

improves their control over anxiety and depression.

Furthermore, participating in a physical activity assists in their

social development by providing opportunities for self-expression,
building self-confidence, social interaction and integration.
Physically active youth more readily adopt other healthy
behaviours [e.g. avoidance of tobacco, alcohol and drug use] and
demonstrate higher academic performance at school.

5. Physical activity is for people in the ‘prime of life’, not for

older people…

Regular physical activity improves the functional status and

quality of life of older adults. It is recommended that older adults
should engage in at least 30 minutes of moderate-intensity
physical activity like brisk walking, gardening, doing house-hold
chores five days per week. Physical activity helps deal with many
non-communicable diseases [NCDs] such as cardiovascular
disease, osteoarthritis, osteoporosis, hypertension, prevalent in
older adults. It also helps improve mental health and cognitive
function in older adults and helps manage depression and anxiety.

Active lifestyles often provide older persons with regular occasions

to make new friendships, maintain social networks, and interact
with other people of all ages. Importantly, the benefits of physical
activity can be enjoyed even if regular practice starts late in life.

6. Only those in industrial countries need activity. At least 60 per

cent of the world’s population fails to complete the recommended
amount of physical activity required to induce health benefits.
Physical inactivity is an independent modifiable risk factor for
common NCDs that caused more than 35 million deaths in 2005.
NCDs are now the major cause of death and disability worldwide.
Importantly, 80 per cent of deaths from common NCDs occur in
low- and middle-income countries.
 Levels of inactivity are high in all developed and developing
countries. In developed countries more than half of adults are
insufficiently active. In rapidly growing large cities of the
developing world, physical inactivity is an even greater problem.
Urbanisation has resulted low physical activity. In rural areas of
developing countries, sedentary pastimes [e.g. watching television]
are also becoming increasingly popular.

Courtesy: World Health Organization [WHO]

Recommended amount of physical activity

The recommendations outlined below are the minimum levels required to

promote and maintain health. Since there is a dose-response relationship
between physical activity and health, greater benefit is derived by
exceeding these minimum recommendations. Importantly, physical
activity can be accumulated throughout the day in blocks as short as 10
minutes.

Young [5-18 years]

• 60 minutes of moderate- to vigorous- intensity physical activity

each day that is developmentally appropriate and involves a variety
of activities.

Adults [18-65years]

• 30 minutes of moderate-intensity physical activity 5 days per week

or
• 20 minutes of vigorous-intensity physical activity 3 days per week
or
• an equivalent combination of moderate- / vigorous-intensity
physical activity and
• 8-10 muscular strengthening exercises [8-12 repetitions] at least 2
days per week.

Adults over 65 years, should follow the same recommendations as adults

with due consideration for the intensity and type of physical activity
appropriate for their age.They should also balance their exercises and
aim at maintaining flexibility.

Note: These are not WHO official recommendations. They are adapted from
an evidence-based review by the American College of Sports Medicine /
American Heart Association [2007] and Strong et al [2005].