Physical activities improve your body function and the cycle of sleep. WHO defines physical activity as any bodily movement of skeletal muscles that need energy. Moderate-to-vigorous physical activity diminishes angst, and being physically active can stimulate average physical growth and development, which improves your overall health. More often, it can reduce the risk of any disease.

Hence, physical activity is essential for staying healthy, and usually, staying active means walking and doing your home chores or routine workouts.

Physical activity VS exercise:

Physical activity is movement carried out by skeletal muscles that demand energy. In other words, it is the action a person does. On the other hand, exercise is the planned, intentional, repetitive, and structured movement. Moreover, exercise is a sub-category of physical activity.

How much physical activity can you do?

According to WORLD HEALTH ORGANIZATION, the following are the recommendations for various age groups:

Children 1-2 years old

  • 150 minutes a day
  • variety of physical activities
  • taking care of naps, regular sleep, and wake up times is important
  • sedentary screen time is not recommended for kids below one, and for two years baby, less than an hour is recommended

Children and adolescents 5-17

  • An average of 60 minutes a day
  • Physical activity of moderate-to-vigorous intensity
  • Should get indulged in recreational activities

Adults - 65 and above

  • Physical activities for at least 60 minutes
  • Strength training and functional balance training at moderate intensity

Pregnant and postpartum women

  • Aerobic physical exercise with moderate-intensity
  • 150 minutes throughout the week
  • Muscle-strengthening activities  

Benefits of regular physical activity:

1. Improve muscular and cardiorespiratory fitness:

Indeed, there are plenty of benefits of physical activity and exercise, and perhaps the most effective is strengthening the cardiovascular system.

Obesity is the most common problem due to the sedentary lifestyle, leading to terminal issues. However, physical activity can improve your metabolic activity and overall health.   Moreover, staying physically active makes you fit and help you combat problems related to muscles and the cardiorespiratory system.

2. Improve bone and functional health: 

Physical activity is a catalyst that makes bones more potent, and exercises decline the threat of osteoporosis. Additionally, it prevents falls and bone fractures by improving muscle strength, balance, and coordination.

3. Reduces risk of diseases:

Humans have been increasingly sedentary; using motorized transport, and more screens for work, education, and recreation are associated with poor health outcomes. Conversely, physical activity can prevent many diseases, such as coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression. 

4. Help maintains healthy body weight:

Obesity is one of the most common health issues due to less physical activity or an Inactive lifestyle. However, staying physically active and doing specific exercises increase metabolism and help reduce health crises. Moreover, training can assist in maintaining a healthy weight and aid in weight loss. Additionally, it increases the calorie-burning process and allows one to stay fit and healthy.  

5. Improve your sleep:

 Doing enough physical activity can help you get enough sleep and improve its quality. Studies have shown that certain types of physical activity and exercise can benefit you to enhance the quality and duration of sleep. Moreover, it can help people suffering from insomnia, a common sleep disorder.

Staying physically active means you are aiding your health. Physical activity provides colossal significance; it improves your overall health, fosters healthy growth, and positively impacts aging. However, transforming from a sedentary lifestyle to a more active one requires consistency.