We often think about physical activity as something we do to lose weight or become fitter.
But the benefits of movement go much further.
Research consistently shows that regular physical activity can support our heart, brain, mood, sleep, energy, strength and long-term health. The World Health Organization describes physical activity as one of the most important things we can do for both physical and mental wellbeing. (World Health Organization)
And importantly, physical activity doesn’t necessarily mean going to the gym.
Walking, swimming, cycling, gardening, yoga, dancing, climbing stairs and simply moving more during the day all count.
Movement Protects the Body
Our bodies are designed to move.
Regular physical activity strengthens the heart and muscles and is associated with a lower risk of heart disease, high blood pressure, type 2 diabetes and several cancers. It also helps us maintain strength, mobility and a healthier body weight as we grow older.
The difference is significant. The WHO reports that people who are insufficiently active have a 20–30% higher risk of death compared with those who are sufficiently active. (World Health Organization)
Movement Supports the Mind
The effects are not only physical.
Regular activity can improve mood and wellbeing and reduce symptoms of anxiety and depression. It also supports brain health and cognitive function.
You may have experienced this yourself.
A difficult day can sometimes feel different after a walk. Problems may still be there, but your mind can feel clearer and your body less tense.
Movement Can Help Us Sleep
Physical activity and sleep are closely connected. Reviews of the research have found strong evidence that both individual periods of activity and regular physical activity can improve aspects of sleep.
And better sleep can influence almost everything else — our energy, appetite, concentration, mood and motivation to move again tomorrow.
You Don’t Have to Become an Athlete
One of the most encouraging messages from the research is:
Some movement is better than none.
For substantial health benefits, the WHO recommends adults aim for around 150–300 minutes of moderate physical activity each week, together with muscle-strengthening activities on at least two days.
But don’t let the numbers become another source of pressure.
If you currently do very little, begin with ten minutes. Take a walk after breakfast. Stretch in the morning. Swim. Garden. Practise yoga. Take the stairs.
Then gradually build from there.
The best form of physical activity is often the one you enjoy enough to continue doing.
Movement at Sati
At Sati, we see physical activity as an opportunity to support your energy, strength and wellbeing — not simply as a way to burn calories or manage weight.
We see movement as part of feeling well.
A morning yoga practice, walking through the forest, swimming, stretching or simply spending more time outdoors can reconnect us with something modern life often encourages us to forget:
Our bodies were made to move.
You don’t have to move faster.
You don’t have to move further.
Just begin to move — and allow your body to remind you how good movement can feel.