Forget the notion that movement is solely for fitness enthusiasts or professional athletes. A compelling body of research from Wits University suggests that physical activity is, in fact, the most potent ‘drug’ available for fostering a healthy and fulfilling life.
In South Africa, where health challenges are prevalent, movement emerges as a vital, yet often overlooked, component of well-being. Wits researchers have conclusively demonstrated its capacity to prevent and mitigate the impact of various diseases, including certain cancers, accelerate recovery processes, and bolster mental health. They assert that human physiology is inherently designed for motion, and the consequences of prolonged inactivity can be severe and rapid.
The Profound Impact of Inactivity
Professor Demitri Constantinou, a Specialist Sports and Exercise Physician in Wits’ Department of Exercise Science and Sports Medicine, emphasizes our innate need for movement. He explains that ceasing physical activity leads to swift bodily deterioration. Studies conducted by his team reveal that even a single day of being sedentary can induce discernible alterations within the cardiovascular and musculoskeletal systems.
Conversely, engaging in physical activity triggers the release of crucial signaling molecules that positively influence cellular metabolism, regeneration, and immune function. The effects are deep-seated and can begin with simple actions, such as merely standing up. This perspective underpins the modern adage that ‘sitting is the new smoking,’ highlighting the detrimental health consequences of a sedentary lifestyle.
Any form of movement, no matter how minor, yields measurable health benefits. Research involving a diverse group of adults—from manual laborers to office workers, students, and recovering patients—underscores this point. The findings consistently show that optimizing a patient’s physical and mental health through exercise, both before (prehabilitation) and after (rehabilitation) surgery, significantly improves recovery outcomes, reduces complications, and enhances overall quality of life. Despite its proven efficacy, exercise as a medical intervention remains notably under-prescribed.
Small Steps, Big Health Wins
Professor Philippe Gradidge, who has dedicated years to studying physical activity, obesity, and sedentary behavior, including the efficacy of standing desks, reinforces the idea that movement isn’t about extreme feats but rather the accumulation of ‘micro-movements’ throughout the day, week, and life.
His team’s studies indicate that modest adjustments, such as walking, standing, or light stretching, can substantially improve both physical and mental well-being. For office workers, standing desks have been shown to enhance posture, alleviate back pain, and sharpen concentration. Similarly, structured walking programs have positively impacted heart health and mood among South African women. Professor Gradidge confirms, ‘Movement is medicine—and it works even in small doses.’
Dispelling the myth of requiring 10,000 steps for health benefits, he points to emerging evidence suggesting that as few as 2,000 to 4,000 steps daily can help alleviate depressive symptoms. Furthermore, movement has been observed to aid in pain management, stress regulation, improvement of conditions like elevated blood pressure, and increased body awareness. The emphasis, he notes, isn’t solely on performance but on creating environments where people can move joyfully and safely, free from obstacles.
The Most Accessible Prescription
While small movements are beneficial, Professor Jon Patricios of Sports Science and Exercise Medicine advocates for adherence to World Health Organization guidelines, recommending 300 minutes per week of moderate-intensity exercise to unlock its full spectrum of benefits. Professor Patricios, a prolific researcher in this field, recently co-authored a study published in the British Journal of Sports Medicine, in partnership with Discovery Vitality, demonstrating the profound effect of regular exercise on cancer.
This research revealed that consistent weekly exercise, even as little as 60 minutes, could reduce the likelihood of cancer progression by 27% and mortality by 47%. These powerful statistics should, in Professor Patricios’ view, compel all medical professionals to utilize exercise as a primary prescription for their patients, calling it ‘the most powerful and accessible prescription that we can give our patients.’
Wits University is further committing to this ethos with the planned launch of the Wits Brian and Dorothy Zylstra Sports Complex in 2026. This cutting-edge facility will integrate training, research, and clinical practice, offering world-class amenities including an aquatics center and athlete residences. It will house a network of healthcare professionals and scientists, providing access for both students and the public.
Dr. Georgia Torres, the Chief Operations Officer of the Complex, underscores that movement should be integral to everyone’s life, even in resource-limited settings where formal exercise might be challenging. She believes movement grants individuals ‘agency.’ However, the broader challenge lies in designing societies that inherently encourage and support physical activity.
Professor Gradidge points out that our ‘built environment isn’t designed for active living,’ emphasizing the need for pavements, parks, and public transport systems that invite, rather than restrict, movement. Initiatives like free-to-access park runs are examples of how active living can be made easy and convenient, particularly in countries experiencing declining exercise levels.
Dr. Torres views the Zylstra Complex and Wits’ involvement in the Global Alliance for the Promotion of Physical Activity—an initiative uniting researchers, policymakers, and communities—as significant strides forward. She concludes by stating, ‘Movement is prevention, connection and empowerment. It’s the simplest science of all but the hardest habit to build.’
