10 Reasons Africans Should Exercise

Jennifer Amarachi Maduwuba, Nursing Student and DLHA Volunteer. Medically reviewed by the DLHA Team

A black lady exercising on a treadmill. Credit: Freepik

What is Exercise?

It is a planned part of physical activity that is repetitive in nature and performed to improve physical, mental and overall health.

There is no doubt that adequate regular exercise has beneficial effects, yet a study done in Nigeria, reported that the crude prevalence of inactivity was 52.0%, with women being more inactive than men.

For many African countries, baseline physical activity data have been lacking. 

Lack of exercise and a sedentary lifestyle can lead to a higher rate of medical problems and the occurrence of preventable diseases. 

As an African, here are 10 reasons you should engage in regular exercise.
 

1. Exercise improves heart health

Regular exercise improves your heart health and reduces the risk of development of heart diseases.

It strengthens your heart muscles and increases its ability to pump blood around your body. 

Also, regular exercise increases high-density lipoprotein (HDL) (good) cholesterol levels, all of which reduce stress on the heart and improves heart function in health and disease.

2. Exercise keeps blood vessels healthy

During exercise, your heart pumps faster, pushing more blood through the arteries. This keeps your arteries patent and more flexible, reducing blood pressure and making them less likely to collect plaques. 

3. Exercise helps in weight management

Regular and longer bouts of the right exercise program increase your energy expenditure which help burn calories and maintain healthy weight.

Aerobic exercise like running, walking, and cycling increases your body's oxygen, increasing the breakdown of fats.

4. Exercise strengthens muscles

Exercise, either long or short duration, involves a series of sustained muscle contractions. 

This helps to increase and maintain muscle mass and strength. Strong muscles help to keep our joints in proper alignment preventing the risk of joint and back pains. 

Strength exercise also helps you develop and maintain strong muscles. This enhances balance and reduces the risk of falls.

5. Promotes brain health

Physical activity increases blood flow to your brain, improving memory, thinking and decision making (cognitive) functions.

It relieves pressure, improves mood and self-esteem. Thus, exercise uplifts the spirit for higher performance, whether at work, school or wherever.

Exercise can also influence cognition indirectly, by improving your general well-being. 

6. Exercise boosts mood

Regular exercise helps your brain release endorphins, hormones that reduce stress, anxiety, and symptoms of depression. This helps elevate your mood.

Most forms of exercise, e.g., yoga, start with a focus on breathing, self-awareness, and relaxation. This has a positive effect on depression and well-being.    

Also, the social aspect of exercise, especially outdoor activities, can provide an outlet for depressive, anxious feelings.

7. Exercise improves sleep

Exercise is a safe, inexpensive, and easy way to improve your sleep as it relieves stress.  

Exercise increases your energy expenditure and body temperature in a manner that facilitates sleep for the restoration of your body. 

8. Reduces the risk of chronic diseases

Moderate to vigorous exercise for 150 minutes weekly may lower your risk of developing chronic conditions like diabetes, high blood pressure, and certain cancers by 40 to 60%. It also reduces the risk of obesity which is a risk factor for many diseases.

9. Exercise helps improve sex life

Engaging in regular exercise can strengthen your heart, improve blood circulation, tone muscles, improve your mood and enhance your flexibility. All of which may help improve your sex life.

10. Exercise promotes longevity

Regular exercise leads to longer life expectancy by improving your general health. It helps to build strong bones and maintain the immune system by helping to flush out waste.

Wrap up

When done with appropriate safety in place, planned physical exercise has no negative side effects, costs very little, and targets many health issues at once. Maintaining a regular exercise routine will keep you healthier than your age. Be mindful though, to talk with your healthcare provider before starting on any program of exercise.

Resources:

1. Adeloye D, Ige-Elegbede JO, Auta A, Ale BM, Ezeigwe N, Omoyele C, Dewan MT, Mpazanje RG, Agogo E, Alemu W, Gadanya MA, Harhay MO, Adebiyi AO. Epidemiology of physical inactivity in Nigeria: A systematic review and meta-analysis. J. Public Health, 2022; 44(3), 595–605. Doi: 10.1093/pubmed/fdab147. Available from here.

2. Guthold R, Louazani SA, Riley LM, Cowan MJ, Bovet P, Damasceno A, Sambo BH, Tesfaye F, Armstrong TP. Physical activity in 22 African countries: Results from the World Health Organization STEPwise approach to chronic disease risk factor surveillance. Am. J. Prev. Med. 2011; 41(1), 52–60. doi: 10.1016/j.amepre.2011.03.008. Available from here.

3. Pinckard K, Baskin KK, Stanford KI. Effects of exercise to improve cardiovascular health. Frontiers in Cardiovascular Medicine, (2019) 6(69). doi: 10.3389/fcvm.2019.00069. Available from here. 

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Published: November 16, 2024

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