Physical activity is specified as movement that demands contraction
of your muscles. Any of the actions we do throughout the day that
demand movement — housekeeping, gardening, walking, climbing up
stairs — are illustrations of physical activity.
How can you tell if an action is considered moderate or vigorous in
intensity level? If you are able to talk although executing it, it’s
moderate. If you have to stop to catch your breath after saying simply
a couple of words, it’s vigorous.
Depending upon your fitness level, a game of doubles tennis would
likely be moderate in intensity level, although a singles game could be
more vigorous. Also, ballroom dance would be moderate, however
aerobic dance could be considered vigorous. Once again, it’s not
simply your choice of activity, its how much effort it demands.
Ideally, an exercise regimen should include elements designed to
better each of these components:
Cardio-respiratory endurance. Better your respiratory endurance —
your ability to engage in aerobics — through actions like brisk
walking, jogging, running, cycling, swimming, jumping rope, rowing,
or cross-country skiing. As you reach distance or intensity level goals,
reset them higher or shift to a different action to keep challenging
yourself.
Muscular force. You are able to better muscular strength most
efficiently by lifting weights, utilizing either free weights like barbells
and dumbbells or lifting machines.
Muscular endurance. Better your endurance with calisthenics
(conditioning exercises), weight training, and actions like running or
swimming.
Flexibleness. Work to better your level of flexibility through
stretching exercises that are done as part of your exercise or through
a discipline like yoga or pilates that contains stretching.
Although it’s possible to handle all of these fitness factors with a
physically active life-style, an exercise program should help you
accomplish even greater advantages.
Increasing the sum of physical activity in your daily life is a great
beginning — like parking a couple of blocks from your destination to
get in a little walking. However to truly accomplish fitness goals,
you’ll need to incorporate structured, vigorous actions into your
schedule to help you accomplish even more of your fitness and health
goals.
