As public health experts, we are strong advocates for regular physical activity to promote overall health and well-being. It is essential for individuals in various settings, from seafarers on vessels to employees in office buildings, to incorporate exercise into their daily routines. Whether it’s walking, running, practicing yoga, or utilising gym equipment, engaging in physical activity is crucial for long-term health benefits. Regular exercise has been shown to improve brain function, help manage weight, reduce the risk of chronic diseases, and enhance overall quality of life. On the other hand, a sedentary lifestyle characterised by excessive sitting can have detrimental effects on our bodies and minds.

The negative consequences of prolonged sitting are numerous and should not be overlooked. Many individuals with jobs that require long hours in front of a computer often experience back and neck pain, muscle degeneration, decreased cognitive function, and even organ damage. The toll that excessive sitting takes on our bodies is significant, making it crucial to prioritise movement and incorporate exercise into our daily lives.

To guide individuals in their pursuit of a physically active lifestyle, various health experts provide recommendations on the amount and intensity of exercise needed. The Centers for Disease Control and Prevention (CDC), for example, suggests that adults aim for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise per week. Moderate-intensity activities may include brisk walking or practicing yoga, where you feel slightly breathless but still able to carry on a conversation. On the other hand, vigorous-intensity exercises such as jogging, running, or cycling uphill make it challenging to speak for an extended period due to the high level of exertion. In addition to aerobic activity, it is equally important to incorporate muscle-strengthening workouts into one’s routine, which can be conveniently achieved using gym equipment. Experts suggest doing two muscle-strengthening workouts every week.

While both aerobic and muscle-strengthening exercises are valuable, it is important to understand their distinct benefits. Aerobic activities focus on improving cardiovascular fitness, elevating heart rate, and enhancing overall heart health. By engaging in aerobic exercises, you can strengthen your heart and lungs, allowing them to work more efficiently. On the other hand, muscle-strengthening workouts target the major muscle groups in the body, such as the legs, hips, back, chest, abdomen, shoulders, and arms. These exercises help maintain muscle strength and endurance, which are essential for carrying out daily activities with ease.

By combining aerobic activities and muscle-strengthening workouts, individuals can reap the full benefits of physical activity. Not only will regular exercise improve cardiovascular health and enhance muscle strength, but it will also promote overall physical and mental well-being. Moreover, incorporating variety into your exercise routine can help keep you motivated and prevent boredom. Whether it’s going for a brisk walk, taking a yoga class, hitting the gym, or participating in team sports, finding activities that you enjoy will increase the likelihood of maintaining a consistent exercise regimen.

In conclusion, for health promotion, we recommend prioritising regular physical activity. The detrimental effects of excessive sitting should serve as a reminder of the importance of incorporating movement into our daily routines. By following established guidelines, such as those provided by the CDC, individuals can ensure they engage in a balanced combination of aerobic and muscle-strengthening exercises. Ultimately, the goal is to cultivate a habit of physical activity that will contribute to improved physical health, mental well-being, and overall quality of life. So, let’s get moving and embrace the numerous benefits that regular exercise brings!