1. Increased Risk of Heart Disease
Long periods of inactivity are associated with poorer cardiovascular health. Regular physical activity, on the other hand, helps support cardiovascular fitness and can reduce the risk of cardiovascular disease.
Adding more walking and movement to your daily routine can therefore be an important part of a heart-healthy lifestyle.
2. Weight Management Can Become More Difficult
When daily movement decreases, overall energy expenditure can also decrease.
Combined with excessive calorie intake, low activity levels may contribute to weight gain. Regular movement can help support healthy weight management.
However, weight is influenced by multiple factors, including diet, genetics, sleep, medications and underlying health conditions.
3. Higher Risk of Type 2 Diabetes
Physical activity plays an important role in metabolic health.
WHO identifies regular physical activity as a way to help prevent and manage type 2 diabetes, while higher amounts of sedentary behaviour are associated with poorer health outcomes, including type 2 diabetes.
4. Mental Health Can Be Affected
Physical activity isn’t only about muscles and fitness.
WHO reports that regular physical activity can reduce symptoms of depression and anxiety and support overall well-being.
A short walk, outdoor activity or regular movement break can therefore be a useful addition to a healthy daily routine.
5. Poor Sleep and Lower Overall Well-Being
Regular physical activity is associated with improved sleep and overall well-being.
For people who spend most of their day sitting, introducing movement gradually can be a practical way to create a healthier daily routine.
How Much Physical Activity Do Adults Need?
WHO recommends that adults aged 18–64 should aim for:
150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous-intensity activity, or an equivalent combination. Adults should also perform muscle-strengthening activities involving major muscle groups on at least 2 days per week.
Importantly, WHO emphasizes that some physical activity is better than none.
If you currently have a very inactive lifestyle, you don’t have to change everything overnight. Starting with small amounts and gradually increasing activity can be a practical approach.