Page 21 - Kyalami Issue 1 2025

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HEALTH

February marks Healthy Lifestyle Awareness Month, a timely reminder of the
importance of staying active to prevent chronic diseases and improve overall well-being.

The WHO’s guidelines for daily physical
excercise 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.”
Below she gives some practical tips to get active:

ccording to the Faculty of Health Sciences at
the University of Cape Town, nearly half of all
South African adults lead sedentary lifestyles –
Asignificantly increasing 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.

“Physical inactivity is one of the leading contributors to
lifestyle diseases such as obesity, diabetes, heart disease 1. Make it social: Invite family and friends to join you for
MOVE MORE Lifestyle Awareness Month reminds us of the importance 2. Set small goals: Start with just 10 minutes of activity a
as well as mental health issues,” says Jennings. “Healthy
walks, hikes or fitness classes.
of prevention, which starts with regular exercise and a
commitment to better health habits.”
day and increase it over time.
The benefits of exercise extend far beyond weight 3. Incorporate movement: Take the stairs, park further from
management. “Engaging in regular physical activity has been entrances or do housework with extra vigour.
proven to lower the risk of many lifestyle diseases, reduce
stress and anxiety, improve cognitive health and better your 4. Use technology: Fitness apps or step trackers can
sleep,” says Jennings. motivate you to reach daily activity goals.

A study published in the Journal of the American Medical 5. Try new activities: Keep exercise fun by experimenting
Association (JAMA) found that moderate exercise, such as with activities like dancing, martial arts or team sports.
walking for 30 minutes daily, reduces the risk of mortality
by 27% and a meta-analysis in JAMA Psychiatry shows that “Prevention is always better than cure,” says Jennings.
physical activity lowers the risk of developing depression by “Through regular exercise and healthy eating, many lifestyle
17%. diseases can be avoided entirely.”
The benefits of exercise extend to every part of life, improving
ISSUED BY MEROPA COMMUNICATIONS not only physical health, but also mental well-being, energy
ON BEHALF OF PHARMA DYNAMICS. levels and quality of life.

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