Further Readings

• Physical inactivity poses detrimental effects on health. According to WHO, people who are insufficiently active have a 20% to 30% increased risk of death compared to those who are sufficiently active.⁹ Sedentary lifestyle, defined as time spent sitting or lying with low energy expenditure while awake,² was strongly associated with disease risks including cardiovascular diseases, diabetes mellitus, hypertension, and cancer.²
• Regular physical activity of at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous intensity aerobic physical activity per week2 has been shown to help prevent chronic diseases such as diabetes mellitus and breast cancer in adults, and is related to a reduced risk of premature death.¹⁰ Moreover, regular physical activity have been shown to reduce anxiety, depression, negative mood, and improve self-esteem and cognitive function, which also played a role on one’s mental health and well-being.^{10, 11}
• Of note, physical activity refers to any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above a basal level, and can be achieved through occupational, household, conditioning, sports, or other activities. Meanwhile, exercise refers to a subcategory of physical activities that is planned, structured, and repetitive, aiming to improve or maintain physical fitness. Adults who participate in any amount of physical activity would gain some health benefits.¹²
• Different types of physical activities work on different health-related components of physical fitness. Aerobic exercises require the use of large muscle groups which can be maintained continuously and rhythmically.¹² Activities such as running and swimming help improve body composition and cardiorespiratory fitness. Muscle-strengthening activities involve a moderate to high level of intensity that work the major muscle groups of the body, improving muscular fitness. Balance training such as Tai Chi strengthens balance control and reduces the chance of falling. Stretching activities can also improve flexibility and range of motion.¹³
• It must be cautioned that physical activities may pose risks to certain individuals with chronic conditions such as heart diseases and osteoporosis.^{3, 14} Pre-participation health screen has been recommended.^{8, 15, 16}
• Exercise prescription when tailored to client's preferences, abilities, and limitations, was demonstrated to result in moderate improvements in physical activity or fitness of clients over a period of 6 to 12 months. Among patients who received exercise prescription, 10% more experienced an increase in their physical activity levels compared to control group, and had a mean improvement in aerobic fitness of 5 to 10%.¹⁷