What are examples of physical activity and exercise for good health?

Practising regular exercise is the best thing you can do for your physical fitness. There are many different kinds of physical exercises that you can start with for your health and fitness goals, but at the same time, you must pick the right one for you.

Physical activity in daily life can be classified into household, sports, and occupational activities. Exercise is a subclass of physical activity that is structured, planned, and also repetitive, and responsible for the maintenance of physical fitness.

What is physical fitness?

Are you aware that fitness exercises are a form of physical fitness? 

You don’t need fancy and overpriced equipment for maintaining physical fitness, rather fitness includes proper functioning and coordination of all the body systems together for a smooth living.

Physical fitness attributes include health or related skills.

Walking is a physical fitness activity that can be performed by almost everyone.

Any physical activity must be designed to improve each of the following elements:

• Muscle strength
• Flexibility
• Cardiorespiratory stamina

All these physical components can be addressed with a physically active lifestyle. Increasing the amount of physical activity in our day-to-day life is a good start for health and fitness.

 An interesting fact to note here is that “An exercise is a form of physical activity, but physical activity does not require exercise”

Physical activity vs exercise

Exercises are a group of activities that maintain physical fitness, on the other hand, physical activity is any movement of the body that utilizes energy.

Performing daily life activities like performing household chores, taking dogs for a walk, or even doing yard work we are performing physical activity.

Physical activity is any movement done by our body that involves the contraction of muscles.

Performing these activities provides a plethora of benefits to our body, they benefit our health by maintaining body weight, preventing osteoporosis, and can also prevent many illnesses like heart disease and cancer.

Physical activity ideas for health and fitness well-being

Performing aerobic fitness exercises, the delivery of oxygen to the heart and muscle increases due to a rising in heart rate. But to your surprise, practising such activities benefits your muscles, and heart and also increases your energy.

Benefits of regular physical activity include:

• Weight management
• Controls blood pressure
• Lower risk of diabetes
• Manages blood cholesterol level
• Keeps body fit and strong
• Lowers chances of developing osteoporosis
• Improves energy

Here are some ideas for fitness exercises that you can try your hand at. 

1. Endurance exercises

Endurance physical exercises are aerobic exercises that increase heart and breathing rates. These fitness exercises not only keep us healthy but also improve our ability to perform daily tasks.

Endurance exercises benefit our lungs, heart, and circulatory system health, they also prevent diseases like breast cancer, diabetes, and other heart diseases.

Health and fitness activities that build endurance includes:

• Climbing stairs
• Aerobic dancing
• Jogging
• Games like tennis and basketball.
• Bicycling

Tips:

-Before performing any rigorous physical activity start with a warm-up.

-Make sure that these physical exercises do not cause any dizziness or chest pain or even any other health complication.

-While practising health and fitness activities make sure your body is not dehydrated and consume sufficient amounts of liquid as needed for the body.

-Do not forget to use safety equipment while performing activities like swimming and biking.

2. Balance physical exercises

It helps to maintain balance, these are mainly practised by old age patients who face problems maintaining posture.

Balance exercises include:

• Standing on one foot
• Balance walk
• Heel-toe walk
• Maintain balance while standing from a seated position
• Moving meditation; also called Tai Chi

Tips:

-Consult your doctor if you are not sure about any exercise.

-Always have a person beside you while practising balanced physical activity to make sure the patient doesn’t fall on the floor.

3. Strength exercises

Maintaining strong muscles helps you with balance, people with strong muscles are less likely to fall as they have strong leg and hip muscles.

There are many physical activities to strengthen body muscles, some people prefer weights, while some use resistance belts for this fitness exercise.

Beginners usually prefer to exercise with light bands until they are comfortable with the heavy ones.

Try to practice strength exercises for all major muscles at least 2 times per week, but make sure not to do exercises for the same muscle group consecutively.

Here are a few physical fitness exercises that can be practised for strong muscles-

• Arm curls
• By lifting your body weight
• Carrying grocery bags  
• Wall push-ups

Tips:

-Always make sure not to hold your breath while exercising.

-Exhale when you push and inhale when you relax

-If you are unsure of any physical activity, speak with your doctor.

4. Flexibility exercises

You all must be well aware that stretching improves our flexibility. People with a flexible body can perform day-to-day tasks without much difficulty you can easily bend to tie your shoe or just turn around while parking your car!

Fitness exercises to improve flexibility includes:

• Ankle stretches
• Leg stretches
• Backstretch
• Inner thigh stretches

Tips-

-Make sure to stretch after performing strength-related physical activity

-Breath normally while holding on a stretch

-Stretch to the normal ability of the body, don’t try to stretch too far.

-Stretch after your muscles are warmed up.

Also, Read- Health benefits of running and jogging

Want to make the most of your exercise? 

 Here are a few tips!

-Choose the right activity for you.

Always select an exercise that involves all your core muscles like that of the abdomen, pelvis, and back.

-Always choose the physical activity that you enjoy doing.

When you start enjoying your exercise, they easily become a part of your everyday routine.

-Use proper equipment to exercise to prevent injuries.

– Make sure to listen to your body before practising any physical activity.

-Make goals for yourself while practising

Remember that the goals should be realistic and you should be capable of achieving them. Don’t OVERDO exercise only for the sake of reaching your goal.

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