Physical activity

Answer 1

Definition

Physical activity is any activity that causes your body to work harder than normal. It describes activities that are beyond your daily routine of sitting, standing, and walking up stairs. Everyone can benefit from increased physical activity.

Alternative Names

Fitness recommendations; Exercise

Information

Physical activity can help you:

• Burn calories and reduce body fat
• Control and maintain your current weight
• Improve chronic medical conditions such as diabetes, high blood pressure, and Heart disease
• Improve your fitness and ability to perform daily activities
• Prevent diseases such as osteoporosis and depression
• Reduce your appetite

RECOMMENDATIONS

Physical activity is divided into two types of activities for adults: aerobic activity and muscle-strengthening activity.

Aerobic activity can be of moderate or vigorous intensity. It is important to start with aerobic activities that are less intense at first, and work up to more vigorous activity.

While performing moderate activities (such as brisk walking), you should be able to talk but not sing. Vigorous activity requires taking a breath every few words.

You can also monitor the intensity of exercise by using your heart rate. The target heart rate during physical activity should be 60% - 90% of the maximum heart rate.

To calculate your target heart rate, use the following formula:

1. 220 (beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.

For example, a 50-year-old woman exercising at 60% maximum would use the following calculation:

1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)

This is her target heart rate, regardless of the type of physical activity she elects to do.

Physical activity at 60 to 70% of the maximum heart rate is considered moderate intensity exercise. You can moderately exercise safely for a long period of time. It is best to start an exercise program with moderate intensity exercise.

The other type of physical activity is muscle strengthening exercise. Muscle strengthening can be done with a weight program, heavy gardening, or push-ups and calisthenics.

The amount of physical activity is very important to achieve health benefits. Any increase in activity is better than less activity.

The recommended amount of time spent doing aerobic activity is:

• 2.5 hours a week of moderate activity, increasing to 5 hours a week
• Or 75 minutes of vigorous activity, increasing to 2.5 hours per week

Muscle strengthening is recommended twice a week.

Try to do some form of physical activity at least three times a week. Increasing to four or five times a week is even more helpful. Spread out the physical activity through the week, rather than doing it on three or four consecutive days to reduce the risk of injuries.

People who have chronic medical conditions, are older, are pregnant, or have been very inactive may need to start with less activity and increase more slowly. Increasing both aerobic and muscle strengthening physical activity has benefits, even if you cannot reach your goals.

BENEFITS

Physical activity contributes to health by:

• Decreasing the risk for cardiovascular disease
• Reducing the amount of bone loss that is associated with age and osteoporosis
• Reducing the resting heart rate

Physical activity also helps the body use calories better, which helps with weight loss and maintenance. It can increase basal metabolic rate, and reduce appetite and body fat.

SIDE EFFECTS

Physical activity should be done at a rate that is right for you. When you increase activity gradually in both intensity and time you are unlikely to have any side effects.

An evaluation by an exercise physiologist is helpful in order to to avoid injuries. Injuries can occur if you start physical activity too quickly, with too much intensity, or for too long.

References

US Preventive Services Task Force. Physical Activity Guidelines for Americans: Recommendation statement. 2008. Accessed March 1, 2009.

Answer 2

Definition

Physical activity -- which includes an active lifestyle and routine exercise -- plus eating well, is the best way to stay healthy.

Alternative Names

Fitness recommendations; Exercise

Information

An effective exercise program needs to be fun and keep you motivated. It helps to have a goal.

Your goal might be to:

• Manage a health condition
• Reduce stress
• Improve your stamina
• Buy clothes in a smaller size

Your exercise program can also be a good way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social.

You may have a hard time starting an exercise routine, but once you do start, you will begin to notice other benefits:

• Better control of your weight and appetite
• Improved fitness, making it easier to do everyday activities
• Improved sleep
• More confidence in yourself
• Lower risk for heart disease, Diabetes, and high blood pressure

GETTING STARTED

You do not need to join a gym to exercise. If you have not exercised or been active in a long time, start slowly to prevent injuries. Taking a brisk 10-minute walk twice a week is a good start.

Try joining a dance, yoga, or karate class if they appeal to you. You could also join a Baseball or bowling team, or even a mall-walking group. The social aspects of these groups can be rewarding and motivating.

The most important thing is to do exercises that you can maintain and enjoy.

IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

• You have diabetes, heart disease, lung disease, or another long-term illness
• You are obese
• You have not been very active
• You get chest pains or shortness of breath when you are active

Build physical activity into your regular routine

Simple lifestyle changes can make a big difference over time.

• At work, try taking the stairs instead of the elevator, walking down the hall to talk with a co-worker instead of sending an e-mail, or adding a 10- to 20-minute walk during lunch.
• When you are running errands, try parking at the far end of the parking lot, or even down the street. Even better, walk to the store.
• At home, do chores such as vacuuming, washing the car, gardening, raking leaves, or shoveling snow.
• If you ride the bus, get off one stop before your usual stop and walk the rest of the way.

REDUCE YOUR SCREEN TIME

Sedentary behaviors are things you do while you are sitting still. Decreasing your sedentary behaviors can help you lose weight. For most people, the best way to decrease sedentary behaviors is to reduce the time they spend watching TV and using a computer and other electronic devices. All of these activities are called "screen time."

Some ways to decrease screen time are:

• Choose one or two TV programs to watch, and turn off the TV when they are over.
• Do not keep the TV on all the time for background noise -- you might end up sitting down and watching it. Turn on the radio instead. You can be up doing things around the house and still listen to the radio.
• Do not eat while you watch TV.
• Take the batteries out of your TV remote control and get up to change the channel.
• Before you turn on the TV, take your dog or a neighbor's dog for a walk. If you are going to miss your favorite show, record it.
• Find activities to replace TV watching. Read a book, play a board game with family or friends, or take an evening cooking class.
• Work out on an exercise or yoga ball while you watch TV. You will burn calories. Or, set up a stationary bike or treadmill in front of your TV and use it while you watch.

If you like playing Video Games, try games that require you to move your whole body, not just your thumbs.

HOW MUCH EXERCISE DO YOU NEED?

Aim to exercise about 2.5 hours a week. Do moderate-intensity aerobic and muscle strengthening activities. Depending on your schedule, you could exercise for 30 minutes, 5 days a week or 45 to 60 minutes, 3 days a week.

You do not have to do your total daily exercise all at once. If your goal is to exercise for 30 minutes, you can break that up into shorter time periods that add up to 30 minutes.

As you become more fit, you can challenge yourself by increasing the intensity of your exercise by going from light to moderate activity. You can also increase the amount of time you exercise.

References

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans: Recommendation statement. 2008. Accessed March 20, 2011.

Reviewed By

Review Date: 03/20/2011

David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.