SHAREFebruary marks Healthy Lifestyle Awareness Month, a timely reminder of the importance of
staying active to prevent chronic diseases and improve overall well-being.
Nearly half of South African adults lead sedentary lifestyles, significantly increasing their risk for
conditions such as heart disease, diabetes, and obesity, according to the University of Cape
Town’s Faculty of Health Sciences. Globally, the World Health Organization (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, as well as mental health issues,” says Jennings. “Healthy Lifestyle
Awareness Month reminds us of the importance of prevention, which starts with regular
exercise and a commitment to better health habits.”
The benefits of exercise extend far beyond weight management. “Engaging in regular
physical activity has been proven to lower the risk of many lifestyle diseases, reduce stress
and anxiety, improve cognitive health and better your sleep,” says Jennings.
A large study published in the Journal of the American Medical Association (JAMA) found
that moderate exercise, such as walking for 30 minutes daily, reduces the risk of mortality by
27%. A meta-analysis in JAMA Psychiatry shows that physical activity lowers the risk of
developing depression by 17%.
Pharma Dynamics is urging South Africans to incorporate exercise into their daily routines. The
WHO’s guidelines recommend:
- 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.”
Here she gives some practical tips to get active:
- Make it social: Invite family and friends to join you for walks, hikes or fitness classes.
- Set small goals: Start with just 10 minutes of activity a day and increase it over time.
- Incorporate movement: Take the stairs, park further from entrances or do housework
with extra vigour. - Use technology: Fitness apps or step trackers can motivate you to reach daily activity
goals. - Try new activities: Keep exercise fun by experimenting with activities like dancing,
martial arts or team sports.
“Prevention is always better than cure,” says Jennings. “Through regular exercise and healthy
eating, many lifestyle diseases can be avoided entirely.”
The benefits of exercise extend to every part of life, improving not only physical health, but
also mental well-being, energy levels and quality of life.
Pharma Dynamics remains committed to helping South Africans live healthier lives through its
various health campaigns, resources and advocacy for a balanced lifestyle.
