Secure Some Extra Fitness For Yourself With Regular And Adequate Physical Activity!

Regular physical activity of the right kind, at the right time, and in optimum amounts is necessary for overall health and fitness. Some tips.

What do you mean by Physical Activity?

Physical activity is defined as any bodily movement that enhances or maintains physical fitness and overall health and wellness. Lack of physical activity is one of the major risk factors for mortality.

What are the benefits?

Yes, there are significant benefits for health from the Physical activity.

• Strengthens your muscles power
• Develops body flexibility
• Makes you energetic
• Maintains your weight
• Strengthens your bones

Regular activity – such as walking, cycling etc, can reduce the risk of cardiovascular diseases, diabetes, cancer, and depression.

Adequate activity – such as a regular workout in Gym etc., can reduce the risk of a musculoskeletal deformity and help control weight.

What are the recommended levels of activity?

Children and Teenage (5–17 yrs) – 60 minutes per day of moderate-to vigorous-intensity physical activity should be accumulated. This shows that children in this age range need activity on a daily basis. (Reference WHO)

Adults (18–64 yrs) – 150 minutes (2 and a half hours) per week of moderate-intensity aerobic physical activity should be accumulated. (Reference WHO)

Here the term ‘accumulation’ means to perform activities in multiple short sessions e.g. 30 minutes of moderate-intensity physical activity can be performed 5 times per week.

Women often count daily tasks in physical activity. Is that OK?

Yes, Daily tasks can be counted in physical activity if it’s performed with moderate intensity continuously for at least 10 minutes duration. Like, if you do walking, gardening, cycling – these all falls under aerobic activities. And if you want to make it count as a physical activity, then plan it well – perform it for the least recommended time.

What are the precautions should I take?

It’s always recommended to perform certain exercises under expert advice. Though any major injury might not be noted with some exercises performed at home.

Some important tips

Choose physical activities according to your body type.

Experts recommend choosing the activities that match your stamina and fitness level. Freshers should start with moderate activity like warming up with brisk walking, stretching etc.

Work out in a friendly environment.

• Make sure that your workplace is comfortable.
• Space should be well maintained with good ventilation, so that a maximum amount of fresh air can reach you.
• It should neither be too hot nor too cold – well-balanced weather.
• Avoid exercising during the hottest part of the day as it increases the risk of dehydration etc.

Avoid excessive workout.

Avoid doing exercise more than recommended time. As heavy activity can injure you because of stress on muscles and bones.

Image source: pixabay

bushra nausheen

Hi! I'm Dr Bushra Nausheen, Gynaecologist by Profession & Blogger by Passion. Welcome to

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