Published on 26 October 2021

What Is Physical Activity?: How Can You Improve?

Physical Activity what-is-physical-activity
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As we all know, humans can't sit in one place for a while. They need movement to work their body efficiently. Even researchers proved that doing physical activity daily healthily improves life. It also prevents from becoming hypertensive and overweight. 

Physical activity defines itself as a body movement while exercising, and yoga, maybe another activity. It's true but does physical activity means just exercise and stuff?

According to World Health Organization, physical activity is any movement produced by all skeletal muscles, also known as bodily movement, which requires energy expenditure. There are many forms of physical activity, following are some of them.  

Types Of Physical Activity

Many people often think that physical activity refers to exercising in the gym or doing yoga for health and well-being, But it's not that way. Many activities can bring healthiness to your life which include;

  • Walking or riding a bike
  • Doing household work
  • Playing or roaming in parks 
  • Dancing
  • Swimming
  • Gardening

Physical Activity, A Person, Can Do?

The duration of physical activity is different for every age. It all depends on the body, which changes with age. In the following table, You can refer to the physical activity that would be helpful.



0 - 4 years 

180 minutes daily 

 5 - 17 years 

60 minutes daily 

18 & above 

30 minutes daily

Levels of physical activity 

No person at the start should be doing any physical activity harshly. Every age group has a different working pattern of the body. Accordingly, you can set your goal for the best level. These levels should be changed according to time and consistency. 

Moderate Level 

An activity where you do physical activity at a moderate level that increases your heartbeat counts, such as brisk walking, dancing, riding a bike, hiking, etc. 

Vigorous Level 

An activity that makes heartbeats or breathing levels high than usual such as jogging, running, fast swimming or cycling, etc.   

The world health Organization guidelines in 2020 on physical activity suggest 150 to 300 minutes of physical activity with moderate intensity per week or 75 to 150 minutes with vigorous intensity per week.  

Gentle Level

This level includes the work you can do at home, such as getting groceries from a shop, playing instruments, cleaning the house, etc. This level should not make you feel you are making an effort, but it still helps your body be active.

Why Is Physical Activity Important?

Physical activity refers to all movement, even during relief time or traveling to different places for work or with family. Both healthy-intensity and moderate physical activity improve health. You must follow a proper guideline that suits your body and mind.

To be physically active, you must follow popular guidelines, including walking, cycling, playing, and sports. It can also be done at any level for the benefit of your body and the peacefulness of your mind.

Regular physical activity, i.e., regular exercise and yoga, is proven to help prevent and manage many infectious diseases such as stroke, heart disease, diabetes, and several cancers. It also helps maintain a healthy body weight that comes with a healthy lifestyle.

Giving just 30 minutes of physical activity from your daily schedule can help you with excellent benefits. 

Benefits Of Regular Physical Activity

If you are actively doing physical work regularly, then you may:

  • Reduce your risk of a cardiac arrest
  • Manage your body weight with a perfect BMI
  • Lower the risk of some cancers and type 2 diabetes
  • Have lower blood pressure
  • Have more robust bones, joints, and muscles and a lower risk of osteoporosis.
  • Lower your risk of falls
  • Have a lower blood cholesterol level
  • Recover better from bed rest and periods of hospitalization
  • Feel better with boosting up energy,
  • Due to regular physical activity, your body gets tired, which can lead you to sound and peaceful sleep.

A Healthier State Of Mind 

Numerous studies and researchers have found that exercise and yoga help with Anxiety and depression. There are many points of view on how exercise and yoga help people with Anxiety and depression. Some issues are as follows:

  • Exercise may distract you from most of the worries that happen in your daily life, as well as negative thoughts.
  • Exercising with others provides an opportunity to know them and probably leads to increased social contact.
  • Concentration on body fitness may lift your mood and improve your sleep patterns leading to proper health.
  • Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins, and stress hormones.
  • Regular exercising promotes a healthy lifestyle.

Aim For At Least 30 Minutes A Day

To maintain your health in your early 60s and 70s and to reduce the risk of health problems, many health professionals and researchers recommend everyone to do at least a minimum of 30 minutes of moderate-intensity physical exercise, or you can say activity, preferably all days & because of these activities, you can reduce or maintain the risk of health problems.

Physical Activity Guidelines

AustrAustralia'sntary behavior and physical guidelines include 

  • Doing physical activity is better than doing nothing and resting. 
  • Be active on all days to do physical activity.
  • Do muscle-strengthening activities for bigger muscles with the required amount of protein intake. You must be doing this activity for at least two days each week.
  • Always walk after having lunch or dinner
  • Don’tDon'tor moderate or vigorous activity in the starting period; instead, you can do a light workout and then increase it steadily. 

Ways To Increase Physical Activity

Increases in daily physical activity can come from small changes made throughout your daily schedule or routines, such as cycling or walking. You could use your bicycle as a substitute for your car, getting off a tram, train, or bus a stop earlier and walking the rest of the way, or walking the children to school. 

These small changes could help you attain a standard fitness routine. Say, a small change could make a difference, and we could apply it here. 

See Your Doctor First

It is always a good idea to see your doctor before following any fitness guidelines or starting your physical activity program if:

  • You are aged over 40 years
  • Physical activity causes pain in your body, especially in your chest
  • You often feel lightheaded or have spells of severe dizziness
  • Moderate physical movement that makes you very breathless
  • If you are at a higher risk of heart disease
  • You might have heart disease, heart problems, or any major surgery
  • You are pregnant

Bottom Line From Practical Anxiety Solutions

As per WHO, around 1 in 3 women and 1 in 4 men don't do physical activity. To change this situation, we must start doing body movements such as walking, cycling, exercising, etc.

Pre-exercise is used to identify people with medical conditions that could put them at a higher risk of experiencing a significant health problem during physical activity. So it's better to start low-intensity physical activity under the guidelines of a doctor. The duration of physical activities changes as age changes.

Physical activity is a Safety net to help you decide if the potential benefits of exercise and yoga outweigh your risks. Physical activity levels can benefit you in numerous ways, essential for a healthy lifestyle