The Ultimate Guide to Regular and Adequate Physical Activity #fitness

Goals that makes me Fit and healthy - Learn and #Beinspired Series

Regular physical activity of the right kind is necessary for overall health and fitness. Read the Guide to Regular and Adequate Physical Activity

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. Physical inactivity is one of the major risk factors for mortality.

What are the pros of physical activity?

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

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

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

  •  Strengthens your muscles power
  •  develop body flexibility
  •  Makes you energetic
  •  Maintain your weight
  •  Strengthen your bones
  •  Physical Activity prevent or reduce the risk of diseases, such as cardiovascular disease, diabetes mellitus, etc
  • It reduces stress, relieves depression and anxiety

What are the Recommended levels of physical activity Should I do?

  • Children and Teenage (5–17yrs) –  60 minutes per day of moderate- to vigorous-intensity physical activity should be accumulated. (Reference WHO)
  • Adults (18–64yrs) – 150 minutes 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 should be performed 5 times per week.

Women often count Daily task in physical activity, is it so?

Yes, Daily task can be count in physical activity if it’s performed with moderate intensity for at least 10 minutes duration. Like, if you do walking, gardening, cycling – these all fall 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 during physical activity?

It’s always recommended to perform certain exercise under expert advice. Though the major injury is not noted with some exercises performed at home. Given below are some tips for physical activity:

1. 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.

2. Work out in the friendly environment.

Make sure that your workplace is comfortable. Space is well maintained, good ventilation so that maximum amount of fresh air can reach, Neither too hot nor to0 cold – well-balanced weather. Avoid exercising in the hottest part of the day as it increases the risk of dehydration etc.

3. Avoid excessive workout

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


Image source Pixabay

Disclaimer: The content in this post is purely meant for educational purpose only and not to be substituted for professional medical advice.

20 Replies to “The Ultimate Guide to Regular and Adequate Physical Activity #fitness”

  1. Physical activity is a must and I suspect few children in the United States get the required 60 minutes a day of activity. I’m curious as to why WHO does not give statistics past age 64, as there are plenty of us seniors out there! Good reminder why we need to move.

    1. Glad you find it useful

  2. I had been trying to get at least 10,000 steps a day in although with my dad visiting I wasn’t able to. So I had to start over and I try for at least 5,000 and build up from there. Only that hasn’t happened either as I am failing horribly at it. So I need to sit down and have a strong talking to myself and get back on task and also make sure Charlie is getting outside as well. As I have also slacked on that. Have a Blessed day.

    1. Glad you find it useful

  3. Interestingly, the data indicates that it’s not just those who venture forth 3,4,5, or 7 times a day- but weekend warriors gain the benefits, as well. https://www.adjuvancy.com/wordpress/weekend-warriors/

    1. yes not compulsory to do exercise every day you can divide weekly scheduled

  4. I don’t have any set exercise routine but I’m always active. Both my hubby and I walk at least 10,000 steps a day, (Hubby actually doing more than I do) and along with exercise I’ve been preparing healthy meals.

    1. great workout scheduled you have

  5. Priceless info thanks for sharing.

    1. glad you find it useful

  6. Quite informative. Thanks for sharing 🙂

    1. glad you feel motivated

  7. Great post on fitness. Very Informative post.
    Thanks for sharing.

    1. glad you feel motivated

  8. 150 minutes a week looks like aa doable activity. i get overwhelmed by the idea of an hour everyday

    1. yes workouts can be divided into small portions

  9. Physical activity is a must on day to day basis. This information is stored in my mind now.

    1. Great

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  11. Happy to bump into your blog. Most Indians don’t take workout seriously. What adds to the problem is that most of food is either laden with excessive ghee/oil, sugar or salt. Indians have predisposition towards visceral fat. I have been regular at gym for years now and I see some trends. Less than 5% members are regular and 80% drop out of gym completely. Fitness needs to be a priority towards healthy life!
    This is a great post

Love to hear from you :)