PHYSICAL ACTIVITY AND HEALTHY LIVING

Three key factors that prolong human life and have been clearly confirmed by scientific research are regular physical activity, moderate food intake, and a consistent sleep rhythm. In this article, I would like to focus on physical activity.

There are numerous scientific studies demonstrating that when performed regularly, physical activity provides significant benefits for both physical and mental health.

Physical activity can be defined as activities performed in daily life that involve the use of muscles and joints, result in energy expenditure, increase heart and respiratory rates, and lead to varying levels of fatigue. In addition to walking, running, and swimming, physical activity includes sports, dance, exercise, games, and daily movements that involve all or some of the body’s basic movements, such as squatting, standing up, and various arm, leg, head, and trunk movements.

The positive effects of physical activity include:

• Increased muscle strength and tolerance to physical activity (fitness and endurance)
• Improved muscle–joint control, stability, and balance, helping to prevent falls—especially in older adults
• Reduced risk of cardiovascular diseases
• Decreased chronic fatigue
• Better insulin regulation, supporting blood glucose control and diabetes management
• Normalization of blood pressure and blood lipid (fat) levels
• Increased bone density and reduced risk of osteoporosis
• Improved sleep duration and quality
• Reduction in anxiety and depression
• Regulation of bowel activity and reduction of constipation
• Increased metabolic rate, helping to prevent weight gain
• Long-term improvement in cognitive functions and motor control, leading to increased self-confidence and a reduced risk of dementia (memory impairment)
• Delayed onset of menopause in women and alleviation of its negative effects
• Positive effects on healthy sexual activity in adults
• Enhanced sense of well-being and happiness, and improved ability to cope with depression and anxiety
• Strengthened immune system and increased resistance to infections
• Reduced cancer risk and protective effects against cancer
• Improved quality of life and increased participation in social and cultural activities

Additionally, individuals who engage in regular physical activity are more successful in overcoming smoking addiction compared to inactive individuals.

To achieve these desired benefits, physical activity must be performed regularly. Engaging in moderate-intensity physical activity for 30–60 minutes, 3–4 times per week is generally sufficient to produce positive health effects.

A personalized physical activity program, designed according to individual needs, is an indispensable component of holistic medical practice, supported by extensive scientific evidence. In such programs, exercise duration, intensity, and type are determined and monitored by a physician based on the individual’s medical history and any accompanying musculoskeletal or systemic conditions. Exercise programs may be implemented under the supervision of a physiotherapist in a hospital setting or as a home-based program.

Depending on the patient’s needs, programs may include posture training, stretching, muscle strengthening, balance and coordination exercises, as well as aerobic activities such as cycling on an ergometer, swimming, and walking. Suitable patients may also participate in group or individual Pilates or yoga classes. Regardless of the type of physical activity program, patient education and safety must always be prioritized.

Physical activity programs are highly effective in the treatment of many diseases and symptoms, in the prevention of disease-related complications, and in reducing the risk of permanent physical damage associated with disease processes.