We all probably included “Be physically active” or “Exercise everyday” on our New Year’s resolution this year. Some people may be consistent and made exercising a habit but few may still struggle on trying to incorporate it in their daily lives. Some people may also overdo it, thinking that it is the best way to maintain their figures. In a world revolving around technology and with all the influencers in different social media platforms, we may be confused as to what to follow or practice. One may still be puzzled as to what is physical activity, how often should we do it and what are its benefits?
According to the World Health Organization, physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. Some popular ways to be active include walking, cycling, wheeling, sports, active recreation and play. Kylasov defines exercise as any bodily activity that enhances or maintains physical fitness and overall health and wellness.
There are many evidenced-based benefits in incorporating any form of physical activity in our lives. Being physically active reduces our chance of developing non-communicable or what we call lifestyle diseases. Partnered with an adequate and sustainable diet, one may also achieve weight loss. Doing a couple of exercises also strengthens our muscles and bones. Changing our sedentary lifestyle to a more active one reduces our risk of obesity which is very timely nowadays.
The duration of physical activity or exercise may vary per individual, considering factors such as age, gender and more. The WHO made a guideline for the different age groups and specific population groups on how much physical activity is needed for good health. But, for adults aged 18–64 years old it should be at least 150–300 minutes (2 to 5 hours) of moderate-intensity aerobic physical activity; or at least 75–150 minutes (1 to 2 ½ hours) of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.
For a person who is used to a sedentary lifestyle, he/she should try to tweak a few habits for his/her own benefit. Instead of an hour or two of watching videos or using your phone, you can slowly change it by doing household chores or trying a workout video for half an hour. If you have access to the internet, you can search for zumba videos that you can at home. If you’re not a fan of working out, you can just simply walk or go for a stroll. Some may think that exercising or doing a physical activity is too much and it’s a waste of time. But think of it as an investment that only you can benefit. Always remember that a spare of your time and effort goes a long way. It’s not yet too late for change…
PNC-ZDS Marie Claire A. Gaas
References:
- Exercise
Kylasov A, Gavrov S (2011). Diversity Of Sport: non-destructive evaluation. Paris: UNESCO: Encyclopedia of Life Support Systems. pp. 462–91. ISBN 978-5-89317-227-0
- Physical Activity and Guidelines of Physical Activity among Adults
https://www.who.int/news-room/fact-sheets/detail/physical-activity
