The Importance of Physical Activity for Health and Wellbeing

Last week I wrote about four simple but powerful steps to improve your health: move more, eat smart, chill out, and make it work for you. All four matter—but “move more” comes first for a reason. If there were one single thing most people could do to improve their health, becoming more physically active would be the most important.

Decades of research show that regular physical activity significantly reduces the risk of major chronic diseases, including heart disease, stroke, type 2 diabetes, high blood pressure, and some cancers. Moreover, being sufficiently active can improve your immune system, boost your brain function, and increase your fitness, all of which help you live a longer and happier life. Public health experts consistently describe physical activity as one of the most important behaviors for protecting long-term health.

The good news is that small amounts of activity can result in big health and fitness benefits. Current physical activity recommendations call for us to accumulate 150 minutes per week of moderate-intensity activity or 75 minutes per week of vigorous activity. Typically, this would be done on multiple days per week (walking 30 minutes per day on five days or jogging 25 minutes on three days). 

The benefits of moving more begin quickly. After just a single bout of physical activity, many people experience better sleep and reduced feelings of stress. With regular activity, movement helps improve mood, reduce symptoms of anxiety and depression, and support brain health across the lifespan. Physical activity has also been linked to improved memory, sharper thinking, and a lower risk of cognitive decline as we age.

Physical activity also plays an important role in weight management and metabolic health. While exercise alone is not a magic solution for weight loss, it helps regulate appetite, improves insulin sensitivity, and assists the body in managing blood sugar more effectively. In other words, being active helps your body work better overall.

Movement is also a powerful stress reliever. In last week’s column, I encouraged readers to “chill out,” and physical activity is one of the most effective ways to do that. Regular movement lowers stress hormones and increases the release of endorphins—often referred to as “feel-good” chemicals—helping people feel calmer and more resilient in the face of daily challenges.

Beyond disease prevention, physical activity improves everyday quality of life. People who move regularly tend to have more energy, better balance and strength, improved mobility, and greater independence as they age. 

Physical activity is also a foundational habit. It improves physical health, supports mental well-being, reduces stress, and may make other healthy choices easier. Many people find that being successful adopting one healthy behavior leads to success at implementing other health habits. Additionally, many of the benefits of activity enhance the effectiveness other health habits. 

Despite all these benefits, many adults do not meet recommended activity levels. Busy schedules, sedentary jobs, and the belief that exercise must be intense or time-consuming often stand in the way. But physical activity doesn’t have to mean long workouts or gym memberships. In fact, being consistently active in any way is more important than the specific activities you do.

At a minimum you should aim to be active for 30 minutes each day, but know that more is better, either longer duration or higher intensity. Your activity plan should also include resistance training or other exercises to build strength and stretching or yoga to improve flexibility. In short, start by moving more!