Physical Health

Alternate Names : Exercise

Physical activity is any motor activity of the body that burns calories. Sports, planned exercise, household chores, yard work, and work-related tasks are all forms of physical activity.

What is the information for this topic?

Physical activity is an excellent way to improve health. It increases the heart rate and improves overall physical fitness. People who engage in physical activity are less likely to get many serious diseases. An inactive lifestyle doubles the risk of having a heart attack. Regular physical activity along with a healthy diet is the best way to manage weight.

Benefits of physical activity

People who get enjoyable, regular physical activity can improve their overall quality of life. Physical activity can lower a person's risk for the following disorders:

Following are some other benefits of regular physical activity:

Planning physical activity

In general, the National Institutes of Health, also called NIH, recommends 20 to 30 minutes of aerobic activity three or more times a week. This should be combined with muscle strengthening and stretching at least twice a week. If a person can't follow those recommendations, the next best thing is 30 minutes or more of moderate-intensity activities a day, at least five times a week. NIH also has physical activity guidelines for people who are overweight or obese.

Aerobic exercise is any activity that makes a person breathe hard while using the large muscle groups at a regular, even pace. This strengthens the heart and makes it work more efficiently. Aerobic exercises use more calories than other types of activities. For this reason, they can promote weight loss. Examples of aerobic activities are as follows:

Moderate-intensity exercise includes activities that are part of daily life. They can be done in short sessions throughout the day. For example, a person may garden for 10 minutes, then play badminton with the children for 12 minutes. Later in the day, he or she may spend 8 minutes vigorously vacuuming the house. Altogether, the person has spent 30 minutes doing moderate-intensity activity that day. Other moderate-intensity activities are as follows.

A person who has been inactive for a long time should check with the healthcare provider before starting a physical activity program. The person should start with less strenuous activity, such as walking a short distance at a comfortable pace. The speed, intensity, and length of the activity can then be slowly increased.

The talk test is a way to keep track of the intensity of a physical activity. A person should comfortably be able to carry on a conversation while exercising. If he or she is too winded to complete a sentence or gasps for air every few words, the pace is too fast. The person should slow down to a more comfortable speed.

Maintaining physical activity

Over half of the people who begin an activity program drop out within 6 months. Many quit within the first month. People are more likely to make physical activity a regular part of their lives if they take these steps.