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Staying physically active is one of the most effective methods to maintain good health. When we move our bodies and get our hearts pumping, it helps to keep our hearts, lungs, muscles, and bones healthy. It also helps to improve our mood and reduce feelings of stress and anxiety. Physical activity doesn’t have to mean running a marathon or spending hours in the gym. Any kind of movement can count as physical activity, like walking, gardening, dancing, or playing sports with friends.
Unfortunately, a large number of individuals don’t engage in enough physical activity. Nevertheless, the encouraging news is that even small amounts of physical activity can have positive effects on our well-being. The greater our level of physical activity, the more advantages we will reap.
Table of Contents
ToggleAccording to the World Health Organization (WHO), physical activity refers to any bodily movement that requires energy expenditure and is produced by skeletal muscles. This can include a range of activities such as running, swimming, dancing, and yoga.
Physical activity is of the following main types: aerobic, strengthening, flexibility, and balance.
Aerobic exercises
Cardiovascular exercise, also referred to as aerobic exercise or simply “cardio,” encompasses any activity that elevates our heart rate and respiration. It can be categorized into three levels of intensity: low, moderate, and vigorous.
This includes activities like brisk walking, running, dancing, cycling, and swimming.
Strength exercises
Engaging in strength exercises is essential for promoting healthy aging by preserving muscle and bone mass.
Muscle-strengthening activities work your muscles and help you build strength and muscle mass. These activities include weightlifting, resistance band exercises, and bodyweight exercises like push-ups and squats. They are important for maintaining muscle and bone health and can help prevent injury.
Bone-strengthening activities are similar to muscle-strengthening activities, but they specifically target your bones. These activities include running, jumping, and resistance exercises that work against gravity. It is especially important for women to incorporate strength training activities into their routine, as the natural decline in bone and muscle density often occurs during and after menopause.
Read about the 15 benefits of strength training here.
Flexibility exercises
It’s crucial to include exercises that enhance our flexibility for maintaining good health. These types of activities can alleviate bodily discomforts, prevent injuries, and expand our range of motion. Examples of such exercises include stretching routines and yoga practices.
Balance exercises
Good balance is crucial for older adults to prevent falls and injuries, and it also plays a vital role in daily activities such as walking and climbing stairs. Examples of such exercises include Tai Chi, yoga, or walking heel to toe.
The World Health Organization (WHO) provides guidelines and recommendations for different age groups and specific population groups on the amount of physical activity necessary for good health.
(aged 18 years and older):
(aged 5–17 years)
(aged 18 years and older)
Despite the numerous health benefits of physical activity, it is possible for individuals to experience injuries and other adverse events during exercise. The most common injuries typically impact the musculoskeletal system, while other issues, such as dehydration and overheating, can also occur. Although rare, heart attacks may also happen during physical activity.
Fortunately, research indicates that physical activity is generally safe for almost everyone. In fact, the benefits of being physically active far outweigh the risks.
To ensure safety during physical activity keep in mind to:
References:
1. Physical activity. (n.d.). Retrieved February 21, 2023, from https://www.who.int/news-room/fact-sheets/detail
2. WHO guidelines on physical activity and sedentary behavior. (n.d.). S.l.: S.n.