PERFORMANCE TASK IN PE&H

 “Why it is important to follow Moderate to Vigorous physical activity in exercise or

training?”

One of the most essential things you can do for your health is to engage in regular
physical activity. Physical activity can help you control your weight, lower your risk of disease,
strengthen your bones and muscles, and enhance your ability to complete everyday tasks.
Adults who sit less and engage in moderate-to-vigorous physical activity boost their health.
Physical exercise is one of the few lifestyle decisions that has such a significant influence on
your health. Physical activity has health advantages for everyone, regardless of age, talents,
ethnicity, shape, or size.
Physical activity has a number of health advantages that are dependent on the
frequency, intensity, duration, and kind of exercise. The most elusive of these factors is exercise
intensity, which has significant consequences for the health benefits, particularly cardiovascular
outcomes, induced by regular physical activity. Every week, authorities suggest that we get 150
minutes of moderate to vigorous intensity physical activity (MVPA). We want to improve
comprehension of MVPA by recognizing crucial limits that characterize these intensities. The
present definitions of moderate to vigorous intensity are insufficient. The workout is deemed
moderate if your heart rate monitor shows you're operating at 50 to 60% of your maximum heart
rate. It's vigorous exercise if your heart rate monitor reveals you're working at 70 to 85 percent
of your maximum heart rate.
Some of the effects of moderate-to-vigorous physical activity on brain health occur
immediately after a session. For youngsters aged 6 to 13, the benefits include enhanced
thinking or cognition and for adults, reduced short-term anxiety levels. Physical activity can help
you maintain your thinking, learning, and judgment skills as you become older. It can also help
you sleep better and lessen your chances of sadness and anxiety. Moderate-to-vigorous
physical activity (such as fast walking or running) has been demonstrated to help people cut
down on their alcohol and other drug consumption. Additionally, regular physical activity has
been demonstrated to strengthen the immune system.
Exercise intensity can be described in terms of moderate; ballroom and line dancing,
biking on level ground or with few hills, canoeing, general gardening (raking, trimming shrubs),
sports where you catch and throw (baseball, softball , volleyball), tennis (doubles), using your
manual wheelchair, using hand cyclers-also called ergometers, walking briskly, water aerobics
and intense; Aerobic dance, biking faster than 10 miles per hour, fast dancing, heavy gardening
(digging, hoeing), hiking uphill, jumping rope, martial arts (such as karate), race walking,
jogging, or running, sports with a lot of running (basketball, hockey, soccer), swimming fast or
swimming laps, tennis (singles) intensity. The "conversation test" is a simple approach for
estimating the intensity of activities. Individuals may use this approach to monitor their exercise
intensity in a simple and practical way. You can converse but not sing while undertaking a
moderate intensity exercise. You won't be able to talk more than a few words without taking a
breath if you're conducting a strong intensity exercise.
References:

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being
%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.

https://www.frontiersin.org/articles/10.3389/fphys.2021.682233/full

https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-
activity/