Physical activity is the movement of the body accelerated by skeletal muscles. It requires energy. There are 4 types of physical activity discussed below however energy expenditure is a natural phenomenon in physical activity. Every movement of your body is physical activity either in leisure or walking. You go for transport to the road, you run for a short time, you do your task as well as each move of your muscles exists in physical activity.
Physical activity plays a crucial role in improving health. It is equally important as food. There are some ways that include walking, running, cycling, wheeling, sports as well as games. It prevents ones from non-communicable diseases such as hypertension, diabetes, obesity, stroke, heart diseases and several types of cancers. It is also important in mental health and quality of life. Finally, there are 4 types of physical activity.
4 Types of physical activity
1 Aerobic activity/Endurance
Aerobic activity makes your heart beat faster and breathing rapidly. For examples of aerobic activity include swimming, walking, dancing, jogging, cycling, and playing basketball.
2 Muscle-strengthening activity
Muscle-strengthening activity is for bone strength and muscle fitness. It is done with major muscles of your body such as the leg, hip, arms, back, chest, abdomen and chest.
3 Balance exercise
Balance exercise keeps your coordination while you stand in older age. For instance, Tai Chi is moving the body gently, slowly while deeply breathing.
4 Flexibility exercise
This exercise makes the body flexible that you can tie your shoes. you can pick something from the floor by bending.
Tips to follow while stretching
- Try to stretch your muscles when they are warm.
- Firstly, do endurance and then stretching.
- Do not stretch so far that it may cause pain.
Recommendation of physical activity
Moderate to vigorous activity is recommended according to the age and health of people.
For adults 18 or above
- 180-300 minutes of aerobic exercise of moderate intensity and
- 75-150 minutes of aerobic exercise of vigorous-intensity per week is recommended.
Benefits of physical activity
Immediate benefits
Physical activity reduces not only depression but also anxiety and provides better sleep. It improves the learning and thinking ability and judgment skills of young.
Management of weight
Weight can be managed through diet with physical activity. The main thing is to balance your calorie intake and calorie expenditure. When you eat or drink consequently a large number of calories along with nutrients go into your body. Some of you, eat without knowing the needs and requirements of your body. The Basal Metabolic Rate(BMR) tells us about the energy needs. Moreover, it is different for males and females. The main thing is the management of weight which can be done by exercise. Exercise reduces body fat and abrupt weight loss. Obese people should lose weight and maintain healthy body weight to keep healthy and mentally fresh.
Weight maintenance
Physical activity rather than your daily work should be 150 minutes of moderate-intensity aerobic exercise per week. It keeps your body weight at an ideal level. Ideal body weight prevents the ones from overweight, obesity and other diseases. It is scientifically proved that 30 minutes of exercise 5 days a week maintain your body weight.
Weight lose
For obese and overweight people, vigorous aerobic exercise is needed. High physical activity along with reduced calorie intake results in weight loss. A diet plan with restricted calories with nutrient-rich foods and exercise will definitely reduce weight. The ideal weight loss strategy is to lose 2 pounds per week.
Lowers the chances of diseases
Cardiovascular diseases
Physical activity of 150minutes moderate to vigorous per week lowers the chances of stroke and hypertension. The risk will be reduced by increasing the time and intensity of exercise. It improves the total cholesterol level by increasing HDL and lowering LDL.
Metabolic syndrome
Physical activity reduces metabolic syndrome. Metabolic syndrome is the combination of many health-related issues like high abdominal fat and fat around the waist, high blood sugar level, high cholesterol, high LDL, low HDL, high blood pressure and a sedentary lifestyle. It occurs when you intake large calories and do no work to burn that calorie.
Type 2 Diabetes
Regular physical activity reduces the chances of type 2 diabetes. In addition, people who already have type 2 diabetes can manage blood sugar levels by moderate regular exercise.
Cancer
Recently many pieces of research have shown that regular physical activity reduces the risk of cancers such as
- Breast
- Bladder
- Endometrium
- Colon
- Kidneys
- Lungs
- Stomach
Quality of life
If you are suffering from any type of cancer, you can improve the quality of life by adopting regular physical activities. Further, types of physical activity will help you to do exercise according to your body’s needs.
Strengthening your bones and muscles
Regular physical activity strengthens your bones and muscles as you grow older. Besides in older age, there is a high risk of hip fracture. Regular exercise keeps your bones strong and deposits calcium. In addition, it reduces the risk of hip fracture and fall.
Conclusion
There are 4 types of physical activity that help to improve your health and strength your nones and muscles. Hence regular exercise of 30 minutes per day or 50 minutes 5 times a week reduce the risk of metabolic syndromes and arthritis. Likewise, it reduces the risk of many cancers. So try to do regular physical activity to keep your mental health excellent.
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