Physical inactivity: why it is a major, modifiable health risk today

Many people move less in colder months or during busy periods. Health authorities treat low physical activity as an important risk factor, and researchers continue to study how movement patterns relate to long-term health. The information below is educational and should be considered with your clinician.

Why Physical Inactivity Matters

The body adapts to regular activity. When movement is consistently low, research links this pattern to less favorable outcomes across multiple systems.

Studies associate lower activity levels with higher rates of:

• cardiovascular conditions

• type 2 diabetes

• several common cancers that are studied in relation to lifestyle, for example colon, breast, and endometrial

• weight gain and metabolic dysfunction

• symptoms of depression and anxiety

These are population-level associations, not individual diagnoses or guarantees.

What Science Reveals

The data is clear.

• Reports from the World Health Organization describe that a large share of adults worldwide do not meet recommended activity levels. Figures vary by country and survey year.

• Observational and interventional studies link regular physical activity with more favorable markers that clinicians track, for example insulin sensitivity, blood pressure, and selected inflammatory biomarkers.

• Many studies also associate routine movement with improved mood, energy, and sleep quality. Results can vary by individual context.

Even modest increases in weekly activity have measurable effects on health outcomes.

Guideline examples for adults

Major guidelines suggest targets that you can tailor with your clinician:

1. Aerobic activity
   About 150 to 300 minutes per week of moderate-intensity activity, for example brisk walking, cycling, or swimming, or

   • About 75 to 150 minutes per week of vigorous activity, for example running, interval training, or fast cycling.

2. Strength training

   • Muscle-strengthening activities at least 2 days per week that include major muscle groups.

These targets are consistent with publications from the World Health Organization and from US public health guidance published in JAMA.

How TejoMed Can Support You

At TejoMed, your comprehensive primary care includes a review of movement habits, personalized activity goals, and targeted biomarkers when appropriate, for example blood pressure, glucose-related markers, and lipid profiles. Results are interpreted with your concierge medicine doctor in the context of your history and preferences. You can book a focused consultation or include this conversation during your annual checkup.

One of our concierge doctors, Dr. Ares Hiawatha Rigas, specializes in Sports Medicine, in addition to Family Medicine. Patients work with him directly in a long-term relationship, so follow-up is easy, and he’s genuinely kind, passionate, and thorough. He previously served as the sports medicine physician for the Brazilian Judo Confederation, and he’s done extensive long-term rehab work too.

Clinical interests include:

• Musculoskeletal health

• Non-invasive pain management

• Optimization of physical and mental performance

• Personalized care for active individuals, athletes, and high performers

Book a call with a TejoMed advisor today.

References:

• World Health Organization. (2024, June 26). Nearly 1.8 billion adults at risk of disease from not doing enough physical activity. WHO.

• Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556.

• Piercy, K. L., et al. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028.