Page 23 - Dainfern Precinct Living Issue 3 2025

THE BIG PICTURE
HEALTH

Staying active prevents chronic diseases and improves overall well-being

THE WHO’S GUIDELINES FOR DAILY
PHYSICAL EXERCISE ARE:

• Adults: At least 150 - 300 minutes of moderate-intensity
aerobic activity or 75 – 150 minutes of vigorous-intensity
aerobic activity weekly.
• Children and adolescents (5 -17 years): At least 60 minutes
of moderate to vigorous physical activity daily.
•
RECOMMENDED TYPES OF EXERCISE INCLUDE:
• Aerobic activities: Walking, running, swimming or cycling.
• Strength training: Bodyweight exercises (e.g. squats, push-
ups) or weightlifting twice a week to build muscle.
• Flexibility and balance: Yoga or stretching to improve mobility
and reduce the risk of falls.

“Start at a manageable pace and gradually increase your activity
level,” advises Jennings. “Exercise doesn’t need to be intimidating
– even small efforts make a big difference.”

ccording to the Faculty of Health Sciences at the
University of Cape Town, nearly half of all South
African adults lead sedentary lifestyles – significantly
Aincreasing their risk for conditions such as heart
disease, diabetes and obesity. Globally, the World Health
Organisation (WHO) estimates that 1.8 billion adults do not meet
the recommended 150 minutes of exercise per week.

The risks extend to children as well. Data from the Heart and
Stroke Foundation South Africa shows that nearly one in four
children in the country are overweight or obese, with inactivity
being a key contributor.

According to Nicole Jennings, spokesperson for Pharma Dynamics
– an advocate for healthy living – the start of the year offers
the perfect opportunity to reset unhealthy habits, especially as
sedentary lifestyles continue to pose a significant threat to public
health. PRACTICAL TIPS TO GET ACTIVE:
1. Make it social: Invite family and friends to join you for walks,
“Physical inactivity is one of the leading contributors to lifestyle hikes or fitness classes.
diseases such as obesity, diabetes, heart disease as well
as mental health issues,” says Jennings. “Healthy Lifestyle 2. Set small goals: Start with just 10 minutes of activity a day
and increase it over time.
MOVE MORE which starts with regular exercise and a commitment to better 3. Incorporate movement: Take the stairs, park further from
Awareness Month reminds us of the importance of prevention,
health habits.”
entrances or do housework with extra vigour.
The benefits of exercise extend far beyond weight management.
“Engaging in regular physical activity has been proven to lower the 4. Use technology: Fitness apps or step trackers can motivate
risk of many lifestyle diseases, reduce stress and anxiety, improve you to reach daily activity goals.
cognitive health and better your sleep,” says Jennings.
5. Try new activities: Keep exercise fun by experimenting with
activities like dancing, martial arts or team sports.
A study published in the Journal of the American Medical
Association (JAMA) found that moderate exercise, such as walking “Prevention is always better than cure,” says Jennings. “Through
for 30 minutes daily, reduces the risk of mortality by 27% and regular exercise and healthy eating, many lifestyle diseases can
a meta-analysis in JAMA Psychiatry shows that physical activity be avoided entirely.”
lowers the risk of developing depression by 17%.
The benefits of exercise extend to every part of life, improving not
only physical health, but also mental well-being, energy levels and
ISSUED BY MEROPA COMMUNICATIONS quality of life.
ON BEHALF OF PHARMA DYNAMICS.

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