Walking, cycling, or dancing until you drop – are all examples of physical activity. The good news is that at the right intensity, they offer many positives for your health, both physical and mental.
In addition, they provide that pleasant feeling of well-being and disposition. And to inspire you to get your body moving, we list the benefits and main types of physical activity. Come on?
Difference between physical activity and physical exercise
First of all, it is worth knowing that there are differences between these two definitions:
Physical activity: the term is used for any bodily movement produced by the muscles that result in energy expenditure. For example, walking, dancing, going up and downstairs, and gardening, among others.
Physical exercise: in this case, we are talking about activities with a sequence of movements to achieve a goal, such as football, swimming, and judo, for example.
Benefits of physical activity
Regardless of which physical activity or exercise you choose, one thing is for sure: putting the body in motion has several health benefits. The list is long, just take a look:
- There is a reduction in the risk of stroke (cerebrovascular accident) and cardiovascular diseases in general;
- Increase in muscle strength and endurance;
- Helps in the prevention and control of diabetes;
- Strengthens bones and joints;
- Helps control weight;
- Improves the quality of sleep;
- Strengthens the immune system;
- Promotes physical and mental well-being;
- Helps in healthy aging;
- It can help improve social life;
- Increased willingness to carry out daily activities.
- Decreased stress and anxiety.
There are plenty of reasons to add one or several activities to your routine. In fact, the WHO (World Health Organization) recommends that adults do 150 to 300 minutes of moderate physical activity per week or 75 to 150 minutes of intense physical activity when there is no contraindication.
What are the most common examples of physical activities?
Now that you know why to keep your body moving, it's time to choose an exercise to call your own:
Super democratic, walking is the favorite physical activity of Brazilians, as it can be done by people of all ages, without major restrictions. In addition, you don't need any special equipment, it is one of the best options for outdoor physical activities and can be done anywhere.
Want more? So know that walking helps with weight loss, improves blood circulation, and helps with physical conditioning. And on those days when the weather is not so beautiful, the treadmill is a good ally and ensures that you can keep moving.
2. Functional training
Among the examples of physical activity, functional training is one of the most popular alternatives. But for those who don't know, the modality is based on putting together an exercise routine based on the body's natural movements - such as jumping, squatting, running, etc.
Functional training does not require the equipment used in the gym and can guarantee the same benefits. Not to mention that it is an excellent option to practice outdoors or at home.
And as if it were not enough to be an ecologically correct transport that allows us to rediscover the spaces of the city, the bicycle is also a powerful instrument for health. In fact, cycling is quite an ally, as it helps in burning calories without causing major impacts on the joints.
In addition to cycling, it is possible to do this activity inside the places. This is because several gyms offer the modality for those who want to vary their physical activity routine, with the support and guidance of a trained professional.
For those who don't give up exercising in a fun way, then dancing is the right activity. That's because all styles bring benefits, check it out:
- Increased flexibility
- Better motor coordination
- Increase in blood circulation
- More aerobic conditioning
- Endorphin release
Did you feel the urge to dance? Just prepare the towel and the bottle, and let's go!
One of the best-known examples of physical activity. Since weight training is a complete modality that works for several muscle groups in a single workout, through different movements and exercises.
The list of benefits is long, as weight training helps make bones more resistant, strengthens muscles, corrects posture, and helps with healthier aging.
What are the types of physical activity?
Knowing some examples of physical activity, it's time to know the types. Each of them focuses on improving one aspect of the body's health, but they all contribute to the mobility, endurance, and good conditioning of the body as a whole.
Aerobic endurance exercises
Also called aerobic exercise. That's because they are those with fast and tiring movements, which make the heart accelerate and demand effort from the lungs. Examples, jumping and dancing classes, brisk walks, light jogging, and swimming, among others.
Have you ever heard that “the body is as young as it is flexible”? Well, that helps to illustrate how important stretching exercises are.
This type of activity teaches the muscles to stretch and then get back into shape. In fact, the lack of flexibility impairs posture, causes pain, and even prevents the performance of large movements in everyday life.
Localized muscular resistance exercises
Now there are activities that work a repetitive effort without tiring, a skill that we use a lot in everyday life. As a result, a good example is the abdominal, which works as a well-located muscle group, developing resistance in the belly region.
This type of activity goes far beyond the aesthetics of a muscular body. After all, all movements require strength and the main way to develop it is through weight training. Thus, little by little, we increase the body's ability to withstand a load or effort.
As the name suggests, we are talking about activities that prepare the body for bursts of speed. Running is the most classic example, but jumping and agility exercises are also part of this category.
More balance and well-being
Regardless of which exercise makes your heart beat faster, remember that it is always very important to seek guidance from a physical education professional so that he can indicate the safest and most appropriate way to move.
In addition, it is also important to invest in a healthy diet and take care of mental health. Thus, you guarantee balance and well-being to do everything you love.