Book: Health and Fitness
“In order for man to succeed in life, God provided him with two means, Education and Physical Activity.” ― Plato
Regular physical activities not only make you feel good about yourself but also can improve your health and reduce the risk of developing several Types Of Physical Health Issues. For example, heart disease, stroke, high blood pressure, diabetes or asthma, many cancers, type 2 diabetes, and osteoporosis, etc.
There are many ways you can add physical activity to your healthy lifestyle, no matter how old you are and what is your activity level. Physical activity can be fun or relaxing and you can do it on your own, or with your friends or groups of other people with similar health goals.
Whether you want to try your first yoga class or do active chores around the house, yard work, or walking the dog, physical activities can play an important role in your health and wellness.
Health is correlated with quality of life. Physical fitness is one of the Key Aspects of Physical Health. If you get regular physical activity, you can improve and also maintain your physical fitness as well as your health in general. It can include:
1. Everyday Activities: For example, walking or cycling, doing housework, swimming, gardening, shopping washing your car, or any active or manual work that you can do as part of your job.
2. Recreational Activities: This includes physical activities such as dancing, active play amongst children, or climbing, hiking, cycling, or skipping with a rope for recreation.
3. Sport and Exercise: For example, exercise and fitness training at a gym or during an exercise class, doing Aerobic activities, yoga and Pilates, Muscle-strengthening activities or swimming, and competitive sports such as football, rugby, basketball, squash, tennis, etc.
American infectious disease and public health expert, Thomas R. Frieden says, you should do “Physical activity – even if you don’t lose an ounce, you’ll live longer, feel healthier and be less likely to get cancer, heart disease, stroke, and arthritis. It’s the closest thing we have to a wonder drug.” 
So, try to be active every day, in as many ways as possible. Aim for at least 2 ½ hours of moderate (or 1 ¼ hour of vigorous physical activity) spread throughout the week.
However the more you do, the greater your health benefit.
Experts tend to describe physical activities in three ways: Light, Moderate, and Vigorous.
Light exercise includes activities that do not cause you to break a sweat or produce shortness of breath. For example, slow walking, cooking food, child care, mild stretching, etc.
Moderate-intensity activity means an activity that makes you breathe a bit faster, notice your heart beating faster, and feel a bit warmer – for example, walking briskly, swim leisurely, ballroom dance, etc.
And Vigorous-intensity activity will usually make you breathe very hard, so you feel short of breath, make your heartbeat quickly, and mean you will be unable to carry on a conversation – for example, running or jogging, cycling fast, hiking, or Swimming moderately to hard.
Besides these, aerobic, flexibility, and muscle-strengthening activities are really helpful to improve your Physical Health.
Health authorities are increasingly stressing the importance of frequent moderate physical exercise. Not only because it helps fight overweight, but also because it is good for overall health. And it is something that many of us do not take seriously.
If we want to be healthy, what is the minimum amount of physical activities that we must do according to our age? It is a question that has long worried scholars and has reached a certain consensus (something that has not happened in regards to nutrition).
Mayo Clinic exercise researcher Michael J. Joyner in the New York Times, most people will burn about 1,000 calories a week. If we add to this, besides, the physical activity that we perform in an unplanned way (walking to work, climbing stairs, walking the dog …) we will burn about 2,000 calories a week. According to Joyner, once this number is reached, it is positive to do more exercise, but “the added health benefits stabilize after that figure.”
Let’s know more.
Physical activity for under 5 year’s old children is not necessary as it comes naturally. But it is still important to allow young children to play, particularly through floor-based play and water-based activities during their bath in safe environments.
And Children who are capable of walking should be physically active daily for at least 180 minutes throughout the day.
For children and young people, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities.
Children and youth aged 5–17 should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.
In adults aged 18–64, physical activity includes leisure-time physical activity (for example walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities.
It improves cardiorespiratory and muscular fitness, bone health, reduces the risk of NCDs and depression.
Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
In adults aged 65 years and above, physical activity includes leisure-time physical activity like walking, dancing, gardening, hiking, swimming and occupational (if the individual is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities.
Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week. Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days a week. When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.
According to the 2008 Physical Activity Guidelines for Americans—
If you want to start doing exercise to improve your health during your pregnancy, you should start very slowly, carefully, and gradually. Just listen to your body because your body will naturally give you signals about everything is ok or it is time to reduce the level of exercise you are performing.
If you have not been active at all and have a medical disorder such as heart disease, high blood pressure, diabetes, asthma, or other diseases; then consult your doctor to know the type and the amount of physical activity that is suitable for you.
Here we can see, everyone can enjoy physical activities. Get out of your comfort zone and don’t give your body a chance to get used to a routine. Mix intensities, durations, and training volumes by changing distances, number of sessions, and repetitions. Vary the frequency of the exercises and do intervals in your cardio sessions. Seek efficiency in cardio training also doing workouts with your own weight.
A very important rule that everyone should follow regardless of their fitness level is to never skip a day off. Make sure that you take a break from all your fitness activities at least once a week.
So choose the activities which are best for you. And let’s get active!