Physical activity is defined as the movement of the body that uses energy and physical fitness is defined as the condition of being physically fit and healthy. To keep you fit, you must do exercise (structured program of activity) that increases your blood flow and tones your muscle. Regular exercise will make you fit and look good! So, keep moving!
All age groups can enjoy the physical activity. Yes, even young children can be active through floor-based and water-based activities. Adolescents can do activities like, running, jumping, skipping, volleyball, basket ball, and tennis that stimulate the bone formation. The stronger your bones at younger age, lower the risk of breaking the bones when you are older!
Adults should do exercise- combined activities like aerobics, strength, balance, and flexible exercises, every day, minimum 30mins.
Older people can still aim for aerobics and strengthening activities along with activities for flexibility and balancing.
Aerobic activities like cycling, swimming, biking, walking, dancing will make you breathe harder that keep your heart and blood vessels active & healthier.
Strengthening activities like lifting weights, using resistance bands will focus on arms, legs, hips, back, chest, stomach and shoulders that help you build up strength.
Flexibility workouts like shoulder stretch, upper arm stretch, calf stretch, and yoga, ensure a good range of motion in the joints.
Balancing exercise like standing on one foot, tai chi will reduce the risk of injury from falls.
Physical activities benefits you in many ways:
Physical activity will help you to burn off excess fat stored in your body. You can reduce and maintain your weight through healthy diet and regular physical activity.
If you are physically active means you are at a lower risk of developing type 2 diabetes! If you have already been diagnosed with impaired glucose tolerance, you can still enjoy the physical activities that can improve the control of your diabetes.
High blood pressure
Physical activity will help prevent high blood pressure from developing. Regular physical activities will help lower the blood pressure if you already have a record of high blood pressure. High blood pressure is one of the risk factor for stroke and heart disease.
Coronary heart disease
Physical activities will reduce the risk of developing coronary heart disease. Regular physical activity will raise the HDL cholesterol, the good cholesterol that help protect against cardiovascular disease. If you already have heart disease, no worries, special rehabilitation programmes will help you to enjoy the activities safely and could help prevent your heart disease getting worse. Physically active people are less likely to have stroke!
Stressed. No worries! Physical activities will help ease the stress, boost your energy levels and improve your mood. It also makes you sleep better. Good sleep reduces stress!
You can’t store up the benefits of physical activity. So, you have to enjoy your exercise along with balanced food, every day!