Have you ever felt tired quickly, Fit People, even though you haven’t moved much all day or perhaps your mind feels heavy even if your work isn’t too demanding? It could be that your body and mind are hungry for one thing physical activity.
In the midst of a fast-paced, sedentary routine, our bodies send signals that they need to move. And actually, you don’t need to immediately hit the gym or lift heavy weights to start moving. Just begin with something simple, because physical activity isn’t just about formal exercise.
Let’s dig deeper into what physical activity is, its benefits, different types, and how much you need to help you live a healthier and happier life.
What is Physical Activity?
Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. What does that mean? It includes everything from walking to the kitchen, sweeping the yard, climbing stairs, to formal exercise like jogging or yoga.
So, it’s not just when you put on your workout clothes and running shoes that it counts. Physical activity can happen anytime, as long as your body is active and moving.
Benefits of Physical Activity
Physical activity isn’t just good for your heart or for burning calories. Beyond that, it has a positive ripple effect on every aspect of your life:
- Optimal Physical Health Regular movement helps lower the risk of chronic diseases like heart disease, type 2 diabetes, and osteoporosis.
- More Stable Mental Health Physical activity releases endorphins and serotonin hormones that stabilize mood, reduce stress, and even help alleviate symptoms of mild depression.
- Better Sleep Quality An active body during the day will be more ready to rest at night.
- Increased Energy and Productivity Moving actually makes you more energetic, not the other way around. This will be especially noticeable amidst a busy work or study schedule.
- Weight Management With more energy burned, your body achieves a better balance between calorie intake and expenditure.
Types of Physical Activity
To keep things from getting monotonous, you can choose various physical activities based on your preferences and routine:
- Light Activity Such as leisurely walking around the house, tidying up your desk, or watering plants.
- Moderate Activity Includes slow cycling, brisk walking, mopping the floor, or gardening.
- Vigorous Activity For example, running, hiking, swimming, or HIIT workouts. These typically raise your heart rate significantly and make you sweat a lot.
- Strength Training Lifting weights, push-ups, or bodyweight exercises with resistance bands.
- Flexibility Exercises Like yoga, stretching, or tai chi—great for mobility and preventing injuries.
Physical Activity by Intensity
To better understand how “strenuous” the activity you’re doing is, you can look at its intensity:
- Light: Your heart rate goes up slightly, and you can still talk comfortably (example: leisurely walk).
- Moderate: Your heart rate increases more, you can talk but not sing (example: casual cycling, gardening).
- Vigorous: Your breathing becomes much faster, and it’s hard to talk (example: running, aerobics, futsal).
How Much Physical Activity Should You Do?
According to the WHO, adults aged 18–64 years are recommended to do:
- At least 150–300 minutes of moderate-intensity physical activity per week, OR
- 75–150 minutes of vigorous-intensity activity per week
Plus:
- Muscle-strengthening activities at least 2 times per week.
But remember: a little is better than nothing at all. If you can’t reach that target yet, start with 10 minutes a day—and gradually increase. Consistency is more important than an explosive start that fades by the second week.
Conclusion: Movement is Medicine, Stillness is a Risk
Physical activity is the simplest form of self-care, yet it’s often overlooked. However, simply moving more in your daily activities, like walking, cleaning, or taking the stairs you’re already helping your body and mind work more optimally.
So from now on, don’t wait for free time to exercise. Instead, weave movement into your daily routine. Because a body that moves is a body that lives, is healthy, and has positive energy to get through the day.
Come on, let’s move together for a happy body and soul.
If you want to increase your physical activity with more structured exercises, you can start at a comfortable and enjoyable place. For example, joining a gym like Grand Focus Fit, which offers a variety of class options to suit your needs. Or just start with a walk every morning.
The most important thing is to just start. No matter how small the movement today, it’s an investment in your future health.
