Part 2: The Risks of Not Meeting Physical Activity Guidelines on Health & Wellbeing

Inactivity is a major risk factor for heart disease and stroke, the leading causes of death in the UK

Staying physically active is about more than fitness—it’s about reducing the risk of chronic health and wellbeing issues that can impact our quality of life. When we don’t meet the recommended guidelines for aerobic and resistance-based exercise, our bodies become more vulnerable to several chronic conditions. This post covers some of the risks associated with inactivity, including cardiovascular disease, type 2 diabetes, osteoporosis, and muscle loss. We’ll also provide simple, equipment-free exercises to support strength and mobility.

The Health & Wellbeing Risks of Inactivity & Not Meeting Physical Activity Guidelines

1. Cardiovascular Disease: Inactivity is a major risk factor for heart disease and stroke, the leading causes of death in the UK. Regular aerobic exercise strengthens the heart and improves circulation, helping lower blood pressure and cholesterol levels, which can significantly reduce heart disease risk (British Heart Foundation, 2023).

2. Type 2 Diabetes: Physical inactivity can increase the risk of type 2 diabetes by disrupting blood sugar regulation. Both aerobic and resistance training exercises are known to improve insulin sensitivity, helping to maintain stable blood glucose levels. When we’re inactive, the body struggles more to regulate blood sugar effectively, raising diabetes risk (Diabetes UK, 2023).

3. Osteoporosis and Muscle Loss: As we age, our bodies naturally lose muscle mass and bone density, which can lead to conditions like osteoporosis and sarcopenia (muscle wasting). Regular weight-bearing and resistance exercises can help slow this process, maintaining strong bones and muscles for improved stability and strength. This is especially important for older adults, who face an increased risk of falls and related injuries without consistent strength training (NHS Digital, 2021; British Weight Lifting, 2018).

Regular weight-bearing and resistance exercises can helps maintaining strong bones and muscles for improved stability

Simple, Effective Resistance Exercises to Try at Home

Here are some accessible exercises that don’t require equipment and can help maintain muscle, bone, health and wellbeing:

1. Bodyweight Exercises: Exercises like squats, lunges, and push-ups can be done at home to build strength in the legs, core, and upper body. Aim for a few sets daily to help support overall muscle tone and bone health.

2. Weight-Bearing Movements: Weight-bearing exercises, like standing up from a seated position or light stair climbing, strengthen the lower body and build bone density, which is essential for reducing the risk of osteoporosis.

3. Foundational Movement Patterns: Practicing foundational movements such as squats and wall push-ups are beneficial for all ages. These moves target major muscle groups, maintain joint mobility, and improve balance and stability, essential for daily life.

How Unity Can Help

At Unity, we specialise in creating tailored routines that make it easier for clients to incorporate aerobic and resistance exercises that suit their lifestyle. Whether you’re looking to support heart health, build strength, or manage blood sugar, Unity’s programs are designed to help you achieve your health and wellbeing goals safely and sustainably.

Ready to take action? Contact Unity today to start a personalised plan that fits your needs and supports your path to better health.

Reference List

British Heart Foundation, 2023. The Importance of Physical Activity for Heart Health. Available at: https://www.bhf.org.uk 

Diabetes UK, 2023. How Physical Activity Reduces the Risk of Type 2 Diabetes. Available at: https://www.diabetes.org.uk 

British Weight Lifting, 2018. #StrengthInNumbers Campaign on Muscle and Bone Health. Available at: https://www.britishweightlifting.org 

NHS Digital, 2021. Statistics on Physical Activity Levels and Muscle Strengthening in the UK. Available at: https://digital.nhs.uk