Physical health activities

Recommended Physical Health Activities For All Ages

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“In order for man to succeed in life, God provided him with two means, Education and Physical Activity.” ― Plato

Regular physical health activities not only make you feel good about yourself but also it 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.


Content in this article

  1. Different types of Physical Health Activities
  2. How Much Physical Activity Should You Do
  3.  If You Have Physical Illness, See Your Doctor First 
  4. References

Whether you want to try your first yoga class or do active chores around the house, yard work, or walking the dog, physical health activities can play an important role in your health and wellness.


Different types of Physical Health Activities

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:

Physical health activities

Physical health activities

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.

Recreational activities: This includes activities such as dancing, active play amongst children, or climbing, hiking, cycling, or skipping with a rope for recreation.

Sport and Exercise: For example, exercise and fitness training at a gym or during an exercise class, doing Aerobic activities, yoga and 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.”[1]

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 hours of vigorous physical activity) spread throughout the week.[2]

However the more you do, the greater your health benefit.

Experts tend to describe physical health 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 which 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 heart beat 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.

Beside these, aerobic, flexibility, and muscle-strengthening activities are really helpful to improve your Physical Health.


How Much Physical Activity Should You Do?

Children under 5 years: 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 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.

Children and young people (aged 5-17 years): 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.[3]

Adults (aged 18-64 years): 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, reduce 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.[4]

Older adults (aged 65 years and above): 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.[5]

Pregnant Women: According to the 2008 Physical Activity Guidelines for Americans—

  • Healthy women should get at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic activity, such as brisk walking, during and after their pregnancy. It is best to spread this activity throughout the week.
  • Healthy women who already do a vigorous-intensity aerobic activity, such as running, or large amounts of activity can continue doing so during and after their pregnancy provided they stay healthy and discuss with their health care provider how and when activity should be adjusted over time.[6]

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 Physical Illness, See Your Doctor First

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 is suitable for you.

Here we can see, everyone can enjoy physical health activities. So choose the activities which are best for you. And let’s get active!


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By Post : Oct 02, 2018

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