Fitness Exercise

Types of
Physical Activity

EMIL I. LOTEYRO
Senior Lecturer II
Exercise
 is a structured program of
activity geared toward
achieving or maintaining
physical fitness.
 It is actually a sub-category
of physical activity.
Physical activity
 is any form of exercise or
movement of the body that uses
energy.
 Some of your daily life activities
—doing active chores around the
house, yard work, walking the
dog—are examples.
 Both can include aerobic,
flexibility, and muscle-
strengthening activities.
Aerobic activities
 make you breathe harder and make your heart
and blood vessels healthier. These include:
 Walking Aerobic exercise classes
 Swimming Dancing
 Water aerobics Tennis
 Jogging and running
 Bicycle riding (stationary or on a path)
 Some gardening activities, such as raking and
pushing a lawn mower
 Golfing (without a cart)
Flexibility
 enhancing activities ensure a good range of
motion in the joints.
 Loss of flexibility can be a predisposing
factor for physical issues, such as pain
syndromes or balance disorders.
 Gender, age, and genetics may all
influence range of motion.
 Flexibility exercises include:
 Stretching
 Yoga
 Tai Chi or Qi Gong
 Pilates
Muscle-strengthening
 activities build up your strength. These
activities work all the different parts of the
body—legs, hips, back, chest, stomach,
shoulders, and arms—and include:
 Heavy gardening (digging, shoveling)
 Lifting weight
 Push-ups on the floor or against the wall
 Sit-ups
 Working with resistance bands (long, wide
rubber strips that stretch)
How much exercise should you do?
 The current Physical Activity Guidelines
for Americans recommend that adults get
at least 150 minutes of moderate intensity
aerobic exercise each week.
 That’s the equivalent of 30 minutes a day, 5
days a week. And you can even split those
30 minutes into shorter amounts — say,
three 10-minute sessions — if you prefer.
 Another option is to do at least 75 minutes
of vigorous intensity aerobic exercise each
week.
How much exercise should you do?
 As well as cardio, you should aim to do
strengthening activities at least twice a
week.
 For older adults, it’s important to include
multicomponent physical activity each
week, which combines balance exercises
with cardio and strength training.
 While these recommendations can be a
great goal to work toward, remember that
any movement is better than none at all.
How much exercise should you do?
 Start at the right level for you and
gradually increase the amount of activity
you do as your fitness improves.
 You should also pick activities you enjoy. If
you dread working out in a gym, go on a
nature hike or exercise at home. If running
isn’t your thing, try swimming or joining a
dance class.
 Choosing activities that work for you and
your lifestyle can help to make physical
activity a sustainable and enjoyable part of
your everyday life.
Low intensity activities
 If you can talk and sing during an activity,
you’re exercising at a low intensity.
 While great for any age or fitness level, low
intensity exercises can be particularly
beneficial for beginners, older adults,
people with joint pain, or those recovering
from injury.
Low intensity activities
 These types of activities can still benefit your
health and may help you stick with your
physical activity goals.
 Examples of low intensity activities include:
 leisurely walking
 light swimming
 vacuuming, mopping, and other house-
cleaning activities
 washing the car
 light gardening
Moderate intensity activities
 Moderate intensity activities get your heart
pumping.
 During these activities, you should be able
to talk but not sing.
 Most adults and children can benefit from
moderate intensity activities because many
of the health benefits of aerobic exercise
begin in this range.
 Older adults or those with a history of
health conditions should talk to their doctor
about an appropriate intensity level for
them.
Examples of moderate intensity physical
activities include:
 swimming or water aerobics
 Jogging
 walking quickly
 Dancing
 doing yard work
 leisurely biking
Vigorous intensity activities
 If you’re out of breath and can only string
a few words together at a time, you’re in
the vigorous intensity range.
 Some people prefer this level of physical
activity, as it brings the same health
benefits in less time.
 However, if you are new to exercise or if
you have any health complications, you
may want to speak to your doctor before
attempting any vigorous activity.
Vigorous intensity activities
Some examples of vigorous intensity
activities include:
 running or biking at a fast pace
 swimming laps
 doing heavy yard work, such as
prolonged digging or shoveling
 playing basketball or tennis
 umping rope
 While everyone can benefit from aerobic
activity, it’s important to start at the right
level for you and gradually increase the
intensity as your fitness improves.