Definition
Physical activity is any activity
that causes your body to work harder than normal. It describes activities that
are beyond your daily routine of sitting, standing, and walking up stairs.
Everyone can benefit from increased physical activity.
Alternative Names
Fitness recommendations; Exercise
Information
Physical activity can help you:
·
Burn calories and reduce body fat
·
Control and maintain your current weight
·
Improve chronic medical conditions such as diabetes, high blood
pressure, and heart disease
·
Improve your fitness and ability to perform daily activities
·
Prevent diseases such as osteoporosis and depression
·
Reduce your appetite
RECOMMENDATIONS
Physical activity is divided intotwo types of activities for adults: aerobic activity and muscle-strengthening
activity.
Aerobic activity can be of
moderate or vigorous intensity. It is important to start with aerobic
activities that are less intense at first, and work up to more vigorous
activity.
While performing moderate
activities (such as brisk walking), you should be able to talk but not sing.
Vigorous activity requires taking a breath every few words.
You can also monitor the
intensity of exercise by using your heart rate. The target heart rate during
physical activity should be 60% - 90% of the maximum heart rate.
To calculate your target heart
rate, use the following formula:
1.
220 (beats per minute) minus age = maximum heart rate.
2.
Maximum heart rate multiplied by the intensity level = target
heart rate.
For example, a 50-year-old woman
exercising at 60% maximum would use the following calculation:
1.
220 - 50 = 170 (maximum heart rate)
2.
170 X 60% = 102 (target heart rate)
This is her target heart rate, regardless
of the type of physical activity she elects to do.
Physical activity at 60 to 70% of
the maximum heart rate is considered moderate intensity exercise. You can
moderately exercise safely for a long period of time. It is best to start an
exercise program with moderate intensity exercise.
The other type of physical
activity is muscle strengthening exercise. Muscle strengthening can be done
with a weight program, heavy gardening, or push-ups and calisthenics.
The amount of physical activity
is very important to achieve health benefits. Any increase in activity is
better than less activity.
The recommended amount of time
spent doing aerobic activity is:
·
2.5 hours a week of moderate activity, increasing to 5 hours a
week
·
Or 75 minutes of vigorous activity, increasing to 2.5 hours per
week
Muscle strengthening is
recommended twice a week.
Try to do some form of physical
activity at least three times a week. Increasing to four or five times a week
is even more helpful. Spread out the physical activity through the week, rather
than doing it on three or four consecutive days to reduce the risk of injuries.
People who have chronic medical
conditions, are older, are pregnant, or have been very inactive may need to
start with less activity and increase more slowly. Increasing both aerobic and
muscle strengthening physical activity has benefits, even if you cannot reach
your goals.
BENEFITS
Physical activity contributes to
health by:
·
Decreasing the risk for cardiovascular disease
·
Reducing the amount of bone loss that is associated with age and
osteoporosis
·
Reducing the resting heart rate
Physical activity also helps the
body use calories better, which helps with weight loss and maintenance. It can
increase basal metabolic rate,
and reduce appetite and body fat.
SIDE EFFECTS
Physical activity should be done
at a rate that is right for you. When you increase activity gradually in both
intensity and time you are unlikely to have any side effects.
An evaluation by an exercise
physiologist is helpful in order to to avoid injuries. Injuries can occur if
you start physical activity too quickly, with too much intensity, or for too
long.
References
US Preventive Services Task
Force. Physical Activity Guidelines for Americans: Recommendation statement.
2008. Accessed March 1, 2009.
Inspirational resources:
http://indianobesity.org/News--and--Events.php
