Physical activity simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Exercise can be broken into three areas:
•Aerobic activities – speeds heart rate and breathing and improves heart and lung fitness. Examples are brisk walking, jogging, and swimming.
•Resistance, strength building, and weight-bearing activities – helps build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking. They help to build and maintain muscles and bones.
•Balance and stretching activities – enhances physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.
Here are some ideas. Pick a few and make a goal to start.(http://www.mypyramid.gov/)
Moderate physical activities include: •Walking briskly (about 3 ½ miles per hour)
•Golf (walking and carrying clubs)
•Bicycling (less than 10 miles per hour)
•Weight training (general light workout)
Vigorous physical activities include: •Running/jogging (5 miles per hour)
•Bicycling (more than 10 miles per hour)
•Swimming (freestyle laps)
•Walking very fast (4 ½ miles per hour)
•Heavy yard work, such as chopping wood
•Weight lifting (vigorous effort)