How movement benefits your health

The benefits of physical activity are wide-ranging and apply to all ages.

When we think about the benefits of physical activity, the changes to our body are often the first we notice. Everyday tasks such as climbing stairs, carrying shopping, or getting a move on to catch the bus become easier and don't leave us puffing for breath. With these improvements comes greater confidence, independence, and choice in how we move through the world.

The benefits don't stop there. The small gains we feel day-to-day build into something bigger. Regular physical activity helps protect our long-term health, lowering the risk of serious illness and keeping us stronger for the future. It can also boost our mental wellbeing and self-esteem.

Benefits of physical activity to your health

Reduced risk of early death

Being physically active substantially lowers our risk of dying early.

Regular movement can cut the risk of death from any cause by about a third and, for those who remain consistently active, reductions can be larger. You do not need to be a full-time athlete to gain this protection. People starting from a lower level of fitness often see the biggest improvements when they become more active. For example, regular activity can halve the risk of dying from cardiovascular disease, while even modest increases in activity can reduce that risk by up to a third. These gains apply even if you already have other risk factors for heart disease such as high blood pressure or a family history. 

Reduced risk of cancer

The other leading cause of death in Peterborough is cancer. Strong evidence shows that being physically active lowers the risk of developing several cancers. These include cancers of the gastrointestinal tract, bladder, breast and kidneys, and can help protect against others such as lung and ovarian cancer to name a few. This also holds true for cancer survivors once in remission - those who remain active tend to have lower recurrence rates and better survival. For example, studies of breast cancer survivors show around a 20–25% lower risk of recurrence, and evidence for colorectal cancer survivors shows reductions of up to around 40% in some studies. Even for those who are diagnosed with cancer, a healthier baseline improves length and quality of life and increases the number of treatment options available. 

Controlling blood sugar, blood pressure and cholesterol

You may not feel high blood pressure, blood sugars or blood fats, but you can act on them. Staying active is one of the most powerful ways to protect our long-term health and live a longer, happier life.

Read about each of the following in more detail:

Managing symptoms of other chronic diseases or conditions

Regular physical activity plays a vital role in managing the day‑to‑day symptoms of many long‑term health conditions. For people living with autoimmune or chronic conditions such as lupus, arthritis, irritable bowel syndrome (IBS) or multiple sclerosis (MS), being active can support symptom control, improve energy levels, and enhance overall wellbeing. Gentle activity can also be supportive for people living with chronic fatigue or pain conditions such as Chronic Fatigue Syndrome, Long Covid or Fibromyalgia. 

The benefits extend far beyond these examples. Research shows that movement can help with a wide range of chronic conditions, both by easing symptoms and by reducing the risk of additional health problems. If you live with a long‑term condition, it is worth exploring trusted resources to see how physical activity could support your specific needs. 

Healthy ageing (including bone health and dementia)

Healthy ageing is about more than living longer - it is maintaining independence, vitality, and quality of life as the years go by. Staying physically active is one of the best-evidenced ways to achieve this. Regular movement helps preserve muscle strength, balance, and flexibility, reducing the risk of falls and frailty. It also supports heart health, keeps the brain sharp, and protects against conditions such as osteoporosis and dementia.

In osteoporosis, bones become fragile and more likely to fracture, especially in females. This is especially important because events like hip fractures in older adults can completely change the course of life. The risk of death is five to eight times higher in the three months following a hip fracture compared to age-matched peers, and it remains elevated even a decade or more later. Many people also experience a lasting loss of independence and quality of life. They often need far more support than before, in some cases moving from living completely independently to needing a care home. Peterborough has a higher rate of hip fractures in the over 65s than the rest of England.

Weight-bearing and muscle-strengthening activities such as walking, dancing, or resistance training keeps both muscles and bones strong. If you have any further questions, anyone can ring or email the Royal Osteoporosis Society via their helpline.

Regular physical activity reduces the risk of developing dementia and can slow cognitive decline in people who already show symptoms. One large scale study estimated about a 20% lower risk among regularly active adults. Treatment options for dementia are very limited, so prevention is particularly important. Activity supports brain health by improving heart and blood‑flow, improving learning, and preserving strength, balance and mobility. Small, sustained increases - for example, brisk 10-to-20-minute walks most days plus one or two short sessions that test strength and balance each week - are beneficial at any age, and starting later in life still produces measurable gains. 

Mental health and wellbeing benefits

As awareness of mental health continues to grow, it is important to recognise how strongly our physical and mental health are linked. Here in Peterborough, we want to make physical activity a tool that helps every resident feel healthier, happier, and more supported.

However, if you are experiencing ongoing symptoms of stress, anxiety, low mood, or any other mental health concern, it is important to seek help from your GP or another qualified health professional. Remember that if this exercise is driven by an eating disorder or other condition related to negative body image it can harm mental health.

If you have any concerns, view information and guidance on eating disorders on the NHS website.

Physical activity supports mental wellbeing

Physical activity reduces symptoms of common mental health problems and is an effective part of treatment for common conditions like depression and anxiety. A range of activities - including walking, jogging, yoga, strength training and dance can help, and benefits are generally larger when activity is regular, of higher intensity, or done in groups. Indeed, exercising in groups is a great way to socialise and is known to offer even more protection against conditions like depression.

Evidence shows even small, sustained increases in activity improve mood, sleep and confidence and reduce anxiety and depressive symptoms; more intense or regular activity often brings greater benefit, but low‑intensity movement still produces meaningful improvements. Leisure‑time activity that people choose and enjoy appears most consistently linked with better mental health outcomes. 

Physical activity also supports people with more severe mental health conditions when used alongside clinical care. Exercise programmes can reduce symptoms, improve functioning, and enhance quality of life for people with conditions such as schizophrenia and for those experiencing psychosis when combined with standard treatment. 

You do not need a diagnosis to experience the mental health benefits of physical activity. The UK charity, Mind highlights ways that being active can help improve our lives, including improved mood, sleep and confidence. Being able to start the day feeling well rested and in good spirits puts us in the perfect position to seize the day. You might also notice that you are able to manage stress better and function at a higher level after becoming more active. 

Read about physical activity, exercise and mental health on the Mind website.

Mental health and self-esteem

People who are physically active tend to have higher self‑esteem at every stage of life, which supports better school performance, lower levels of antisocial behaviour, greater job satisfaction, and stronger social relationships. As we emphasise throughout, physical activity does not need to be gym sessions or marathons. Connecting with nature, joining group classes, walking with friends ,and basic home‑based strength or balance exercises all help. Small, regular changes to move more also create chances to socialise and build confidence, so find activities you enjoy and make them part of a routine.

Mental health and the outdoors

We have spoken about green spaces and the outdoors a lot and for good reason. Doing your activity outdoors supports mental health in several reliable ways. Time in green spaces reduces stress and anxiety, improves mood and sleep, and boosts a sense of belonging and calm. Activities can be as simple as gardening, a riverside walk, playing informal team sports, or volunteering on a community clean‑up, all combine movement with fresh air and social contact, which amplifies the benefits. During the COVID‑19 pandemic visiting parks and woodlands helped people cope, showing how valuable access to quality green space can be during challenging times. Peterborough’s parks, riverside paths and nature reserves make it easy to try short, regular outdoor activities. These small steps help mental wellbeing and make being active more enjoyable and sustainable.