Forget the notion that movement is merely for athletes or fitness enthusiasts. New research from Wits University unequivocally positions physical activity as the most potent medicine available, offering a comprehensive prescription for well-being that extends far beyond just physical health.
According to experts at Wits, integrating movement into daily life is the crucial, often overlooked, element in improving South Africa’s health landscape. Their studies consistently demonstrate that consistent activity can significantly prevent and mitigate the impact of various diseases, including certain cancers, accelerate recovery processes, and bolster mental health.
The Profound Impact of Activity
Professor Demitri Constantinou, a specialist Sports and Exercise Physician in Wits’ Department of Exercise Science and Sports Medicine, emphasizes humanity’s inherent need for movement. “Our bodies are designed for motion,” Constantinou states, highlighting that periods of inactivity lead to rapid physical decline. His team’s research reveals that even a single day without movement can induce noticeable alterations in both cardiovascular and musculoskeletal systems. Conversely, physical activity triggers the release of vital signaling molecules that positively influence cellular metabolism, regeneration, and immune function, with profound effects stemming from actions as simple as standing up.
This perspective reinforces the idea that “sitting is the new smoking.” Constantinou notes that any form of movement surpasses complete idleness, with merely standing instead of sitting yielding measurable health benefits. The department’s research, encompassing a diverse group including blue-collar and office workers, students, and patients in recovery, consistently highlights the transformative power of activity.
Professor Philippe Gradidge, whose extensive work focuses on physical activity, obesity, and sedentary behavior, underscores that meaningful movement doesn’t necessitate extreme sports. Instead, it’s about accumulating “micro-movements” throughout the day, week, and lifespan. His team’s findings indicate that modest adjustments, such as walking, standing, or light stretching, can significantly boost both physical and mental well-being. Standing desks, for instance, have been shown to improve posture, alleviate back pain, and enhance focus among office employees. Furthermore, structured walking regimens have demonstrated improvements in heart health and mood among South African women. Gradidge reassures that even small doses of movement are effective, challenging the common belief that one needs 10,000 steps daily. Emerging evidence suggests that 2,000 to 4,000 steps can be sufficient to alleviate symptoms of depression.
Movement as a Prescription for Health and Recovery
The research at Wits strongly advocates for prehabilitation—optimizing a patient’s physical and mental health prior to surgery—and rehabilitation through exercise. These interventions have been proven to enhance recovery, reduce post-operative complications, and elevate the overall quality of life. Constantinou notes, “Exercise before, during, and after illness is one of our most potent interventions, yet it remains significantly under-prescribed.” The inverse is equally stark: a sedentary lifestyle is a major contributor to mortality.
Professor Jon Patricios, an expert in Sports Science and Exercise Medicine, encourages adherence to the World Health Organization’s recommendation of 300 minutes of moderate-intensity exercise per week for maximum health benefits. Patricios, a lead author in a study published in the *British Journal of Sports Medicine* in partnership with Discovery Vitality, recently highlighted the impact of regular exercise on cancer outcomes. The study revealed that even as little as 60 minutes of weekly exercise could reduce the likelihood of cancer progression by 27% and mortality by 47%. Patricios asserts, “Regular physical activity is the most powerful and accessible prescription that doctors can offer their patients.”
Fostering a Culture of Movement
To further advance this understanding and practice, Wits University is set to open the Brian and Dorothy Zylstra Sports Complex in 2026. This state-of-the-art facility will integrate training, research, and clinical practice, offering world-class therapeutic resources, including an aquatics center and accommodation for elite athletes. Housing a network of healthcare professionals and scientists—including researchers, biokineticists, physiotherapists, and medical experts—the complex will be accessible to both students and the wider public.
Dr. Georgia Torres, a researcher focused on exercise and mental well-being and the Chief Operations Officer of the new complex, champions the integration of movement into everyone’s life, including those in low-resource settings where formal exercise options are scarce. She views movement as a source of agency for individuals.
However, realizing a society that prioritizes movement presents challenges. Professor Gradidge points out that current built environments often impede active living rather than encouraging it. He advocates for the redesign of public spaces—such as pavements, parks, and public transport systems—to actively invite movement. Initiatives like free-to-access park runs are examples of successful strategies in a country experiencing declining exercise levels.
Dr. Torres views the upcoming Zylstra Complex, along with Wits’ engagement with the Global Alliance for the Promotion of Physical Activity, as crucial steps forward. This alliance aims to unite researchers, policymakers, and communities in embedding movement into daily life. Torres concludes, “Movement embodies prevention, connection, and empowerment. While it’s the simplest science, it remains the most challenging habit to cultivate.”
