Physical activity

Name; NITHIN KUMAR

Being physically active can improve your health in our daily — today,
tomorrow, and in the future. However, most people do not do enough
physical activity. People of all types, shapes, sizes, and abilities can
benefit from being physically active. The more you do, the greater the
health benefits and the better you'll feel. The information and tips below
can help you learn ways to add physical activity to your life.

Moderate physical activities include:

 Walking briskly (about 3½ miles per hour)

 Bicycling (less than 10 miles per hour)
 General gardening (raking, trimming shrubs)
 Dancing
 Golf (walking and carrying clubs)
 Water aerobics
 Canoeing
 Tennis (doubles

Vigorous physical activities include:

 Running/jogging (5 miles per hour)
 Walking very fast (4½ miles per hour)
 Bicycling (more than 10 miles per hour)
 Heavy yard work, such as chopping wood
  Swimming (freestyle laps)
 Aerobics
 Basketball (competitive)
 Tennis (singles)

You can choose moderate or vigorous intensity activities,. This

depends on the extent to which they make you breathe harder
and your heart beat faster.
. These activities include walking at a casual pace, such as
while grocery shopping, and doing light household chores

Being physically active can help you

 Decrease your chances of becoming depressed
 Sleep well at night
 Move around more easily
 Have stronger muscles and bones
 Stay at or get to a healthy weight
 Be with friends or meet new people
 Enjoy yourself and have fun

Regular physical activity can produce long term

health benefits. People of all ages, shapes, sizes,
and abilities can benefit from being physically
active. The more physical activity you do, the
greater the health benefits
Physical activity is important for everyone, but how much
you need depends on your age.

Adults (18-64 years)

Adults should do at least 2 hours and 30 minutes each week of
aerobic physical activity at a moderate level OR 1 hour and 15
minutes each week of aerobic physical activity at a vigorous
level. Being active 5 or more hours each week can provide even
more health benefits. Spreading aerobic activity out over at least
3 days a week is best. Also, each activity should be done for at
least 10 minutes at a time. Adults should also do strengthening
activities, like push-ups, sit-ups and lifting weights, at least 2
days a week.

Children and adolescents (6-17 years)

Children and adolescents should do 60 minutes or more of
physical activity each day. Most of the 60 minutes should be
either moderate- or vigorous intensity aerobic physical activity,
and should include vigorous-intensity physical activity at least 3
days a week. at least 3 days a week. Children and adolescents
are often active in short bursts of time rather than for sustained
periods of time, and these short bursts can add up to meet
physical activity needs. Physical activities for children and
adolescents should be developmentally appropriate, fun, and
offer variety.
Young children (2-5 years)
There is not a specific recommendation for the number of
minutes young children should be active each day. Children ages
2-5 years should play actively several times each day. Their
activity may happen in short bursts of time and not be all at
once. Physical activities for young children should be
developmentally appropriate, fun, and offer variety.

Physical activity is generally safe for everyone

 If you haven't been active in a while, start slowly and build

up.
 Learn about the types and amounts of activity that are right
for you.
 Choose activities that are appropriate for your fitness level.
 Build up the time you spend before switching to activities that
take more effort.
 Use the right safety gear and sports equipment.
 Choose a safe place to do your activity.
 See a health care provider if you have a health problem.
More ways to increase physical activity
At home:.
 Push the baby in a stroller.
 Walk the dog — don't just watch the dog walk.
 Clean the house or wash the car.
 Plant and care for a vegetable or flower garden.
 Exercise to a workout video.

At work:
 Get off the bus or subway one stop early and walk or skate
the rest of the way.
 Take part in an exercise program at work or a nearby gym.
 Join the office softball team or walking group.

At play:
 Walk, jog, skate, or cycle.
 Swim or do water aerobics.
 Take a class in martial arts, dance, or yoga.
 Golf (pull cart or carry clubs).
 Canoe, row, or kayak.
 Play racquetball, tennis, or squash.
 Ski cross-country or downhill.
 Play basketball, softball, or soccer.