Physical activity is a body movement that requires the expenditure of energy, such as walking, cycling, dancing, yoga, or other light exercise. Regular physical activity provides many benefits for physical and mental health and helps prevent various chronic diseases such as diabetes and hypertension. According to the Indonesian Ministry of Health, physical activity of at least 150 minutes per week can significantly reduce the risk of non-communicable diseases.1,2
Benefits of Physical Activity
Doing physical activity regularly brings many benefits, including: .1,2,3,4
- Prevent chronic diseases such as type 2 diabetes, hypertension, and heart disease.
- Helps control weight by burning calories.
- Improve bone and muscle health and improve posture.
- Improves sleep quality.
- Supports mental health by reducing stress, anxiety, and depression while improving mood.
Age-appropriate physical activity1,2,3,4
- Children and Teens (6–17 years): It is recommended to do at least 60 minutes of moderate- to high-intensity physical activity each day, including active play and sports such as running, cycling, or swimming.
- Adults (18–64 years): It is recommended to do a minimum of 150 minutes of moderate-intensity aerobic activity a week or 75 minutes of high-intensity, plus muscle strength training twice a week.
- Seniors (65 years and older): Focus on activities that improve balance, flexibility, and strength to prevent falls and maintain mobility, such as walking, light gymnastics, and stretchingTips for Starting Physical Activity
Tips for Starting Physical Activity
Starting physical activity can start with small, realistic steps: 1,2,3,4
- Choose your favorite activities to stay motivated.
- Start slowly with the duration and intensity that suits your ability, for example walking for 10 minutes every day.
- Set specific, realistic goals to help with consistency.
- Schedule exercise as part of your daily routine.
- Involve friends or family for support and mutual encouragement.
- Listen to your body to avoid injury and take breaks if necessary.
Regular physical activity is an important investment for long-term health and quality of life. By adjusting the type and intensity of activities according to age and ability, everyone can feel the health benefits. Start small and enjoy the process so that healthy living habits can be realized in a sustainable way.
Reference:
1. Ministry of Health, Staff. 6 Benefits of Physical Activity. November 10, 2025. upk.kemkes.go.id. Available at: https://upk.kemkes.go.id/new/6-manfaat-aktivitas-fisik
2. Ayosehat, Staff. Why Should You Do Physical Activity?. November 10, 2025. ayosehat.kemkes. Available at: https://ayosehat.kemkes.go.id/diet-sehat/aktif-bergerak
3. Cdc, Staff. Steps for Getting Started With Physical Activity. 17 April 2024. cdc.gov . Available in: https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html
4. Rizal Makarim , dr. Fahdli. Healthy Living. November 10, 2025. halodoc. Available on: https://www.halodoc.com/kesehatan/hidup-sehat?srsltid=AfmBOor0pi-mGiUPjzlwGta4A8AoxzDFkVJM-9GSsrp8bGA-mJ-vjy3g