Importance of Exercise and Physical Activities


Regular exercise not only helps in preventing diseases but is also extremely effective in controlling weight gain.

The situations we face in life largely depend on the outcomes of the actions we take. The extent to which these outcomes are positive or negative determines how we plan for the future. It is human nature to seek the maximum benefit in any situation — and when it comes to physical health, it is unlikely that anyone would choose a path of loss.

Humans have made significant advancements — today, we have reached the moon. The progress of information technology has led to the creation of human-like robots through artificial intelligence that can perform tasks swiftly and tirelessly. Life today is vastly different and easier compared to past decades.

In this world of information technology, media, and social media, where countless conveniences exist, we are also witnessing significant social change.

Young people in our country have become confined to laptops, video games, and mobile phones. Their activities are now limited to homes or video game zones. A decade ago, it was customary to get dressed in the evening and go outside to play with friends, often with creative play like pretend weddings of dolls. Breakfast was served at 8 AM, lunch at 1 PM, and dinner around 8 PM — but now, such routines have disappeared.

People today are either busy with work or lost in mobile devices and social media. Social interaction and leisure moments have become rare.

Recent research has shown that physical activity greatly impacts human physical, psychological, and social well-being and helps prevent heart disease, obesity, and certain types of cancer. Among children and adolescents, physical activity contributes to academic success, social harmony, and mental health.

Similarly, for adults and elderly individuals, physical activity offers numerous benefits that lead to a longer and healthier life. Although there is global awareness on this subject, there is a significant lack of awareness in Pakistan regarding different aspects of physical activity.

A healthy lifestyle demands regular exercise, which is a crucial part of staying fit and active.

Regular exercise not only helps prevent diseases but also plays a major role in weight control. It also significantly contributes to improving mental health. It can help alleviate and even treat many physical and emotional problems. According to a 2021 study published in the Environmental Research Journal, people’s lifestyles and habits greatly influence their Body Mass Index (BMI).

What is BMI?
 BMI (Body Mass Index) is a measure of body fat based on height and weight and is applicable to adult men and women. It is calculated by dividing a person’s weight in kilograms by the square of their height in meters. You can easily calculate your BMI using a calculator with your height and weight.

If you know your height in centimetres or inches, you can still calculate BMI. The formula is: kg/m².
 Based on BMI results:

  • 18.5–24.9 is considered healthy
  • 25–29.9 is considered overweight
  • 30 or above is considered obese

Physical activity and exercise are essential for the physical and mental health of youth.
 The Centres for Disease Control and Prevention (CDC) recommends that children and adolescents aged 6 to 17 engage in at least 60 minutes (1 hour) of moderate physical activity daily.

Benefits of Physical Activity for Youth:


1. Physical Health:

  • Builds strong bones and muscles
  • Promotes healthy heart and lung development
  • Helps maintain a healthy weight
  • Protects against chronic illnesses like heart disease, stroke, type 2 diabetes, and certain cancers

2. Mental Health:

  • Reduces stress, anxiety, and depression
  • Improves mood, self-esteem, and sleep quality
  • Engaging in activities that require mental and physical effort can generate energy, excitement, and a sense of happiness

3. Academic Performance:

  • Studies show physically active youth tend to have better grades, higher school attendance, and improved academic performance

4. Social Skills:

  • Enhances teamwork, cooperation, and communication
  • Helps make new friends and build relationships

5. Reduced Risk of Injuries:

  • Improves coordination, balance, and agility
  • Reduces the risk of falls and sprains
  • Strengthens the immune system

Types of Physical Activities for Youth:


Team Sports:


 Football, basketball, and volleyball are great for both physical activity and fun.

Individual Activities:


 Running, swimming, horse riding, etc.
 Even hiking and exploring nature can be beneficial.

It’s important for youth to find activities that they enjoy and that help build their skills and abilities.

Role of Parents, Family, and Teachers:


 Parents, family members, and teachers play a crucial role in encouraging youth to stay physically and mentally active.

  • Provide safe places to play
  • Encourage participation in training classes or sports
  • Set an example by being physically active themselves

By making physical activity a part of daily life, we can foster a healthier, happier, and more productive generation.