Nearly one-third of adults worldwide do not meet globally recommended levels of physical activity (at least 150 minutes of moderate-to-vigorous activity per week), a finding in a World Health Organization (WHO) report highlights yet another growing health risk associated with modern lifestyles.
The situation is even more dire in India, where the report suggests that almost half of the adult population may be physically inactive, a figure that is expected to rise to 55 percent by 2030.
Regular physical activity is essential in preventing and managing chronic health problems such as cardiovascular disease and diabetes. It also plays an important role in overall health by reducing depression and anxiety. For children and adolescents, physical activity supports growth, bone health and cognitive development.
Why are Indians becoming increasingly less active? Due to lifestyle factors, rising costs and access issues, many adults struggle to meet global physical activity recommendations. “Modern lifestyles are increasingly sedentary, with many spending long hours sitting at work, commuting and increasing screen-based activity. The demands of work, family and social responsibilities often leave little time or energy to exercise,” says Akshay Verma, co-founder of fitness network FITPASS.
In densely populated cities, people face challenges such as long commute times and limited recreational space, making it even more difficult to incorporate exercise into their daily lives. Additionally, increased reliance on technology and automation has reduced the need for physical labor and effort. “This change, coupled with the prevalence of unhealthy eating habits, has led to a rise in lifestyle-related diseases such as obesity, diabetes, and cardiovascular disease,” Verma said.
According to the WHO, adults should do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, plus strength-building exercises at least two days per week. People who don’t meet these guidelines are classified as physically inactive.
With a predominantly sedentary lifestyle, these recommendations may be difficult to meet. But even small movements can have a positive impact on overall health. Maintaining a consistent fitness routine has a range of physical and mental benefits. “Regular exercise boosts cardiovascular health, strengthens muscles and bones, and improves flexibility and coordination. It is also key to managing weight and lowering the risk of obesity, type 2 diabetes, and high blood pressure,” says Verma.
Physical activity is also known to reduce anxiety and depression, elevate mood and boost cognitive function. Walking, skipping and yoga can significantly improve your health by increasing recovery, improving sleep quality and boosting energy levels, all of which translate into a better quality of life.
However, different age groups have different fitness needs, so there is no one-size-fits-all approach. Consistency and starting with achievable goals while tracking your progress is key. Simple habits like a daily walk, staying hydrated and eating a balanced diet are fundamental. It is also beneficial to incorporate a variety of training activities to keep your routine dynamic and engaging.
Those between the ages of 25-35 should focus on building strength and endurance. “High-intensity interval training, strength training and a variety of aerobic exercises will increase your overall strength and stamina. On the other hand, those between the ages of 36-45 should balance strength with recovery,” suggests Verma.
Moderate cardio, functional strength training with resistance bands, and flexibility training can help maintain muscle health while prioritizing recovery and injury prevention. Addressing the issue of physical activity therefore requires a multi-faceted approach. You don’t need to go to the gym or spend hours working out to get results. Fitness is about finding the balance that works for you.
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Publisher:
Arunima Jha
Release date:
September 25, 2024
