Physical Activity

What is physical activity?

Every body movement performed by muscles and requiring the consumption of energy. It includes activities such as work, play, household chores, travel, and entertainment.

What is the difference between physical activity and sport?

Sport: A subcategory of planned, structured, and repetitive exercises aimed at improving or maintaining one or more components of physical fitness.
Physical activity: Any movement performed during spare time, commuting, or as part of work, aimed at improving health, whether moderate or intense.

What are the types of physical activity?

Aerobic physical activity:
1. Involves large body muscles, such as arms and legs.
2. Increases heart rate, strengthening the heart and lungs.Examples:
  - Walking
  - Running
  - Cycling
  - Dancing
  - Jumping
Muscle strengthening (resistance activities):
1. Enhances muscle strength and endurance. Examples:
  - Push-ups
  - Weightlifting
  - Digging
Muscle elongation:
1. Improves flexibility of muscles and surrounding joints.Examples:
  - Stretching
  - Touching toes
  - Yoga

Physical activity recommendations

For children and adolescents (5–17 years):

At least 60 minutes of moderate to vigorous physical activity daily.
Additional health benefits from exceeding 60 minutes per day.
Include vigorous aerobic activity and muscle-strengthening activities at least 3 days per week.

For adults (18–64 years):

At least 150 minutes of moderate-intensity physical activity per week.Examples:
- Walking backward or sidewaysli>
- Standing on one leg
- Sitting and standing repeatedly
People with chronic diseases should consult a doctor to determine safe activities.

What are the benefits of physical activity?

Improves mental health and mood.
Enhances bone and functional health.
Boosts muscular, cardiovascular, and respiratory fitness.
Maintains body balance and a healthy weight.
Reduces risks of hypertension, heart disease, stroke, diabetes, and cancer.
Reduces the risk of falls and fractures.

How can I increase physical activity?

Walk part of the way to your workplace or take stairs.
Join walking groups in your neighborhood or mall.
Use reminders for light stretching or walking.
Exercise while watching TV.
Engage in cycling with family.
Take short walks during lunch breaks.

How can I do physical activity safely?

Start gradually and increase activity levels over time.
Choose activities that suit your health and fitness goals.
Diversify activities and spread them throughout the week.
Use appropriate protective equipment (helmets, knee pads, etc.).
Perform activities in safe areas and check the weather beforehand.
Reduces the risk of falls and fractures.

Misconceptions about physical activity

Physical activity is expensive
- Fact: Physical activity can be performed almost anywhere and doesn’t require special equipment.
It takes too much time
- Fact: 30 minutes of moderate-intensity activity 5 days a week is sufficient.
Not sweating means it’s not effective
- Fact: Sweating is not a measure of effort or effectiveness.