Who does not like lazing
on the sofa and watching TV. Or cuddling up in bed till late
in the morning and refusing to let go off the sheets. It
does take a mammoth effort to define a routine for physical
activity, in spite of the clear understanding that a
lifestyle without any physical activity, is like digging
your own grave. No one wants to be called a couch potato,
and worse, look like one. The question to then ask is how
much physical activity is enough, to stay fit and healthy?
How much should you run, how many weights should you lift or
should you enroll in boot camps? And how much is it varied
among different age groups.
It is estimated by most experts, that about 30 minutes of
physical activity every day is recommended for adults. Some
experts also suggest 150 minutes of physical activity in a
week is enough amount of activity to keep you fit.
Physical Activity for
Most experts recommend an hour or 60 minutes of physical
activity for children.
What is physical activity
A whole list of activities can be clubbed under physical
activity, ranging from walking, running, jogging,
stretching, push ups and so on. However, to understand
better, we could give the regime of physical activity a bit
Letís categorize physical
activity as the following:
1. Aerobic Activity
2. Muscle Strengthening activity
3. Bone Strengthening activity.
1. Aerobic activity refers to those exercises which involve
the usage of oxygen as the primary form of metabolism or
energy building mechanism. These exercises last for longer
duration, but require low to medium intensity. Walking,
jogging, cycling, even climbing stairs can be termed as
aerobic activity. You could burn about 100-200 calories each
day, by just walking for 30 minutes. However, at times,
aerobic exercise alone may not suffice, especially if
staying fit is more of an occupational hazard, such as, for
soldiers, players and so on. In such cases, high intensity
exercises should also be done, such as, jogging on a
treadmill and so on.
2. Besides aerobic
activity, it is also required to pay attention to muscles
and bones. Strengthening of these is also imperative to stay
physically fit. For muscle building, exercises, such as,
push ups, leg stretches, or lifting weights are good
options. Muscle strengthening activity can be done for 2-3
days in a week, along with the daily aerobic activities.
3. Bone strengthening
activities are more important for children than adults.
Skipping on ropes is an example of this activity. A diet
with more intake of calcium also helps in building of the
Physical activity cannot
be temporary or ad hoc. It has to be a sustained way of
life, if you want it to yield best results. Diet, correct
food habits and regular exercising through boot camps, gyms,
along with a structured plan for physical activities will
help to make you fit and healthy.
You should always
remember that you cannot suddenly push your body to perform
miracles. Exercising vigorously the first day, and then
ignoring it for another week, will not help. However,
staying active always and at the same time maintaining a
structured plan for exercising, is highly recommended.