In today’s fast-paced lifestyle, it is essential to maintain a healthy body and mind. Daily physical activity is an integral part of a healthy lifestyle.

Engaging in regular physical activity can significantly reduce the risk of many chronic diseases, such as obesity, diabetes, hypertension, and even certain types of cancer. Apart from physical benefits, regular physical activity is also linked to improved mental well-being, increased quality of life, and reduced mental stress.

What is physical activity?

Physical activity is any bodily movement that requires energy expenditure. It includes activities such as walking, running, swimming, cycling, playing sports, dancing, and even basic household chores and gardening.

Modern lifestyles have seen physical activity levels decrease, with many people leading more sedentary lives.

Why is physical activity important?

Physical activity has numerous benefits that make it essential for maintaining overall health, well-being, and quality of life.

It helps in maintaining healthy weight, decreases the risk of chronic diseases such as heart disease, type 2 diabetes, stroke, and some cancers. Studies show that regular physical activity can also improve mental health by reducing the risk of depression, anxiety, and other mental health issues.

How much physical activity is recommended?

The American Heart Association and World Health Organization recommend adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.

This translates to 30 minutes, five times a week of moderate activity and 15 minutes, five times a week, of rigorous activity. However, even a little physical activity is better than none.

Benefits of physical activity for children and adolescents

Physical activity is also essential for children and adolescents, as it helps build strong bones, muscles and improves overall fitness levels.

It also contributes to their emotional well-being and academic achievement by improving concentration and cognitive functions. Research shows that children and adolescents should engage in at least one hour of moderate-to-vigorous physical activity each day for optimal benefits.

Approaching daily physical activity

Utopian physicians suggest that regular physical activity should be approached in a holistic manner, incorporating various types of physical activity tailored to an individual’s needs and preferences.

The key to making physical activity a daily habit is to find activities that are enjoyable and can be sustained over the long term.

Types of physical activity

Physical activity can be classified into three main categories; aerobic exercise, strength training, and flexibility exercises.

Aerobic exercise

Aerobic exercise is any activity that increases the heart rate and breathing, such as brisk walking, jogging, swimming, cycling, and dancing. Aerobic exercise enhances cardiovascular endurance, increases metabolism, and burns calories.

It is recommended to engage in at least 30 minutes of moderate-intensity aerobic exercise most days of the week.

Strength training

Strength training is any activity that involves using resistance or weights to challenge the muscles, such as weightlifting, resistance bands, or bodyweight exercises. It enhances muscle strength, can boost metabolism, and increases bone density.

It is recommended to engage in strength training exercises at least two days a week.

Flexibility exercises

Flexibility exercises are any activity that increases the range of motion in joints, such as stretching, yoga, or Pilates. Flexibility exercises improve posture, reduce stiffness, and enhance physical performance.

It is recommended to engage in flexibility exercises at least two to three times per week.

How to stay motivated to engage in daily physical activity?

While physical activity can have numerous benefits, it can be challenging to maintain over the long term. Here are some tips to stay motivated:.

Set SMART goals

Setting Specific, Measurable, Achievable, Relevant, and Time-bound goals can help increase motivation and focus on achieving small successes.

Find an accountability partner

Working out with a friend or family member can help increase accountability and motivation.

Track progress

Tracking progress can help show improvements and act as a source of motivation to continue the physical activity. There are numerous apps and fitness trackers available that can help track progress.

Change it up

Doing the same physical activity over and over can become monotonous. It is essential to change up the activities regularly to keep the body challenged and the mind engaged.

The bottom line

Engaging in regular physical activity is essential to maintain overall health and well-being. It is recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week.

Utopian physicians recommend approaching physical activity in a holistic manner, incorporating various types of physical activity tailored to an individual’s needs and preferences. To stay motivated, it is essential to set SMART goals, find an accountability partner, track progress, and change up the activities regularly.