Physical activity and health: the importance of movement throughout life

Physical inactivity is currently recognised as one of the main public health challenges. According to data from the World Health Organisation, the percentage of sedentary or inactive adults is between 60% and 85% in several countries. The modern lifestyle, characterised by long periods of sitting and low levels of daily movement, contributes to this scenario, with a significant impact on the physical and mental health of the population.

Movement as the body's basic need

Movement accompanies human beings throughout their lives. Developing and maintaining some level of physical activity is a basic necessity for overall well-being, and is an important factor in preventing the effects associated with a sedentary lifestyle. Regular physical activity has been associated with improvements in various health indicators and a lower likelihood of developing chronic non-communicable diseases.

Movement from an evolutionary perspective

Throughout human evolution, the body has been continuously exposed to different forms of movement, such as walking, running, climbing and carrying loads, in a context characterised by constant physical and environmental demands. This prolonged exposure to effort has contributed to the organisation and development of the body's systems, enabling efficient adaptive responses to survival needs. Anthropological evidence suggests that many anatomical and functional characteristics of the human being result from this close relationship between movement and adaptation to the environment.

Research indicates that movement has played an important role not only in the evolution of the musculoskeletal system, but also in the structure and functioning of the brain. The human body seems to have evolved to tolerate prolonged periods of cardiovascular exertion and regular physical activity is associated with positive changes in neuronal processes, including synaptic plasticity, neurotransmitter regulation and modulation of inflammation. Even in a profoundly different modern context, movement maintains an important role in biological regulation, cognitive health and the overall balance of the organism throughout life.

Movement, human evolution and brain function

From an evolutionary point of view, the human body has developed in close relationship with movement. Walking, running, climbing and carrying loads have been part of our species' adaptation over thousands of years. Research suggests that movement has played an important role not only in musculoskeletal structure, but also in the development and functioning of the brain.

Regular physical activity is associated with positive changes in neuronal plasticity, neurotransmitter regulation and modulation of systemic inflammation, with an impact on cognitive and emotional health.

Scientific evidence and the benefits of physical activity

In recent years, scientific research has linked adequate levels of physical activity with a reduced risk of various conditions, including cardiovascular disease, metabolic alterations, cognitive decline and some types of cancer. Studies also suggest that physical exercise can positively influence the inflammatory response and the function of the immune system, contributing to the body's greater ability to adapt to stressful situations. stress physiological.

Promoting physical activity in public health

With the aim of promoting more active lifestyles, the Directorate-General for Health, in conjunction with the World Health Organisation, has developed the National Programme for the Promotion of Physical Activity. This programme seeks to make the population aware of the importance of regular movement and to encourage policies that favour the reduction of sedentary lifestyles, recognising that recommendations should be adjusted to age, physical condition and individual context.

Recommendations throughout the life cycle

• Children and teenagers: In childhood and adolescence, physical activity includes playing games, practising sports, walking or cycling and taking part in everyday tasks. For this age group, regular aerobic activities are recommended, complemented by exercises that promote muscle and bone strengthening, ideally in a family, school or community context.
• Adults of working age: In adults, physical activity can take many forms, from structured exercise to movement associated with travelling, household chores or leisure activities. The recommendations point to a weekly accumulation of aerobic activity of moderate or vigorous intensity, combined with muscle strengthening exercises on two or more days a week.
• Older adults: In adults over 65, physical activity maintains similar principles, with a greater focus on preserving strength, mobility and balance. For people with reduced mobility, exercises aimed at postural stability can help reduce the risk of falls and maintain functional autonomy.

Movement in everyday life: small changes with an impact

Even in the absence of structured exercise, increasing movement in everyday life can have significant benefits. Opting for the stairs instead of the lift, walking on short journeys or integrating active breaks into the daily routine are simple strategies that help reduce the time spent in sedentary behaviour.

Impact of physical activity on the body's systems

Physical activity influences multiple physiological systems. According to the World Health Organisation, adequate levels of movement are associated with improvements in cardiovascular health, metabolic control, musculoskeletal function and psychological well-being. Regular exercise is also associated with better sleep quality, greater joint mobility and improved functional capacity throughout ageing.

Physical activity and exercise: understanding the difference

Physical activity refers to any bodily movement that results in an increase in energy expenditure, such as walking, climbing stairs or doing household chores. Physical exercise is a structured, planned and repeated form of physical activity, with specific goals of improving physical fitness. Both play an important role in promoting health.

How much movement is recommended?

International recommendations suggest that adults accumulate, on average, around 150 minutes a week of moderate-intensity physical activity or 75 minutes of vigorous activity, which can be distributed throughout the week in a flexible way.

Physical activity as a sustainable health strategy

Promoting physical activity does not imply athletic performance or long hours of training. The aim is to encourage a level of movement that allows the body to respond better to the physical and mental demands of everyday life, while respecting individual limits.

Regular physical activity is associated with benefits such as better weight control, regulation of blood pressure and glycaemia, improved strength, balance and endurance, as well as a positive impact on mood and the perception of well-being.

Start and maintain: facilitate joining the movement

Starting to practise physical activity can be a challenge, especially when movement is not part of the daily routine. Evidence suggests that simple strategies adjusted to the individual context can facilitate adherence and maintenance of physical activity over time.

Some practical principles that can support this process include:

• Have a clear and realistic goal
• Choose an activity that is enjoyable and motivating
• Start with exercises you feel comfortable and confident with
• Divide training into short periods, especially in the early stages
• Define short- and long-term goals
• Whenever possible, make exercise the first task of the day
• Keep exercise clothes available, either with you or in the car
• Use music to make practice more enjoyable

The gradual integration of movement into everyday life, respecting individual preferences and limits, tends to favour continuity of practice and make physical activity a sustainable component of health care.

Movement as part of health care

Promoting physical activity is promoting health. Small changes, maintained consistently, can make a significant contribution to physical, mental and functional well-being. Movement is within everyone's reach, and every step counts.

Reference articles

• Raichlen DA, Polk JD. 2012 Linking brains and brawn: exercise and the evolution of human neurobiology. Proc R Soc B 280: 20122250. http://dx.doi.org/10.1098/rspb.2012.2250
• National Programme for the Promotion of Physical Activity (2020). Retrieved 25 October 2020, from https://www.dgs.pt/programa-nacional-para-a-promocao-da-atvidade-fisica/perguntas-e-respostas.aspx
• National Programme for the Promotion of Physical Activity (2020). Retrieved 25 October 2020, from https://www.dgs.pt/programa-nacional-para-a-promocao-da-atvidade-fisica/perguntas-e-respostas.aspx
• (2020). Retrieved 25 October 2020, from https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/stay-physically-active-during-self-quarantine