Why should one bother to be physically active? While your daily food choices can robustly affect health, the combination of healthy food choices and regular physical activity is more powerful still.
Regular physical activity can help improve your overall quality of life, reduce your risk for several diseases and give you at least some of these benefits:
Before you start exercising, you need to be aware that there is a wide variety of physical activities that you can engage in and that each type benefits your body in different ways depending on its intensity and duration.
Physical activities vary in terms of their intensity; an aerobic exercise can be moderately intense or vigorously intense. The term "intensity" refers to the degree of effort required to perform a given endurance activity.
The recommendations for healthy adults to maintain health and reduce risk for chronic disease are as follow:
At least 30 min/day of moderate-intensity aerobic activity at least 5 days/week for a total of 150 minutes
At least 25 min/day of vigorous aerobic activity at least 3 days per week for a total of 75 minutes
A combination of the two + 8-10 strength-training exercises with 8-12 repetitions of each exercise twice/week
References: The U.S. Department of Health and Human Services (USDHHS), American College of Sports Medicine (ACSM) and American Heart Association (AHA)
Choose activities that you enjoy and can do regularly. You just need to keep it interesting by trying something different on alternate days.
Every bit counts, and doing something is better than doing nothing!
Benefits of physical activity
Why should one bother to be physically active?
Be aware that a sedentary life could lead to countless number of side effects.
The following are few tips to prevent having a sedentary life:
At work …
Types and intensity
Before you start exercising, choose the type and intensity of activity that suits you more.
Recommendations and guidelines
How often should I exercise to maintain a good health?
What to wear during exercise
Select the appropriate clothes during workouts to stay comfortable and cool.
Increase in muscle size
Are you wondering how to increase your muscle size effectively?
Learn more how to decrease muscle soreness after a workout.
Sweating during a workout
What does it mean to sweat during a workout?
Are you wondering if you have to consume protein supplements to build stronger muscles?