Friday, March 29, 2024
The Ultimate Guide to Regular and Adequate Physical Activity
Fitness Health

The Ultimate Guide to Regular and Adequate Physical Activity #fitness

The regular physical activity of the right kind is necessary for overall health and fitness. Due to the busy daily routine, we woman overlook our physical as well as mental health.

The Ultimate Guide to Regular and Adequate Physical Activity

No matter how much you are busy, but regular physical activity will keep you healthy on the go. Let’s check out The Ultimate Guide to Regular and Adequate Physical Activity.

What do you mean by Physical Activity?

It 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 activity.

Regular activities – 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.

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 activity should be performed 5 times per week.

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

Yes, Daily task can be count in physical activities 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?

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 a friendly environment.

Make sure that your workplace is comfortable. Space is well maintained, good ventilation so that the 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 the 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.

Dr Bushra

Health, Parenting, Lifestyle Blogger

21 thoughts on “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.

  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.

  3. 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.

  4. 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

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