Physical activity is any deliberate muscle movement that uses energy. It can be structured workouts — like exercise, fitness classes, or running — or part of your work, your leisure time, or any other exercise you do during the day.
There are different types of physical activity, and they are usually classified according to the type of exercise they involve and the intensity of the exercise you do.
Physical activity can be divided into the following types:
Aerobic:
Such as running, swimming or brisk walking. This can be further subdivided into low intensity, medium intensity, and high intensity.
Strengthening:
Examples include push-ups, lifting weights, or digging holes in the garden.
Flexibility:
For example, stretching exercises or yoga.
Balance:
These include yoga, tai chi, or heel-toe walking.
Each type of physical activity has its own health benefits, so it's important to try to incorporate them all into your weekly routine.
Some of the health benefits of physical activity include a reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers, as well as improved mental health and improved sleep.
Physical activity is one of the key ways to stay healthy, along with diet, sleep, mental health, and social and lifestyle habits. At ZOE, our research looks at how these factors work together to affect your overall health.
The ZOE program focuses on your body's unique responses to the food you eat and how those responses affect your health.
You can take the free quiz to learn more.
Read on to learn about the different types of physical activity and which ones might be best for you.
Types of physical activity
While there are almost endless examples of physical activity, they are often combined depending on the type of exercise you are doing or the intensity of your exercise.
Does it speed up your heart rate or breathing? Are specific muscles or muscle groups burning? Does it involve stretching or balancing? These are all clues about the type of exercise you're doing.
1. Aerobic exercises
Aerobic exercise, also known as cardiovascular exercise or "aerobic exercise," includes any exercise that makes you breathe and heart rate faster. Everyone can benefit from this exercise, regardless of their age or physical ability.
Aerobic exercise can help improve blood pressure, cholesterol, and sleep. Over time, these exercises can also reduce the risk of many chronic conditions such as heart disease and type 2 diabetes.
Aerobic exercise can be classified as low-intensity, moderate-intensity, or high-intensity depending on how much it increases breathing and heart rate. One way to test the level of activity intensity is to conduct a talk test. Whether you can sing or speak during the activity can give you clues about the intensity of your workout.
Low intensity activities
If you can speak and sing during an activity, your workout is low. While suitable for any age or fitness level, low-intensity.
exercise is especially beneficial for beginners, the elderly, people with joint pain, or those recovering from injury. These types of activities are still good for your health and may help you stick to your physical activity goals.
Examples of low-intensity activities include:
Leisurely walk
with light swimming
Vacuuming, mopping and other house cleaning activities
Car wash
Light gardening
Moderate intensity activities
Moderate-intensity activity will make your heart beat faster. During these activities, you should be able to speak but not sing.
Most adults and children can benefit from moderate-intensity activity, as many of the health benefits of aerobic exercise begin in this range. Older adults or people with a health history should discuss with their doctor the intensity level that is appropriate for them.
Examples of moderate-intensity physical activity include:
Swimming or water aerobics
jogging
Go briskly
Dancing
Do yard work
Ride at a leisurely pace
Vigorous intensity activities
If you're out of breath and can only string together a few words at a time, then you're in the intense intensity range.
Some people prefer this level of physical activity because it brings the same health benefits in less time. However, if you are new to exercise or have any health complications, you may want to consult your doctor before attempting any strenuous exercise.
Some examples of high-intensity activities include:
Run or bike quickly
swim ring
Do heavy yard work, such as long hours of digging or shoveling
Play basketball or tennis
jump rope
While everyone can benefit from aerobic activity, it’s important to start at the right level for you and gradually increase the intensity as your fitness improves.
2. Strengthening exercises
In addition to aerobic exercise, it's important to include muscle-strengthening exercises in your daily workout.
These exercises help maintain muscle and bone mass and are an important part of healthy aging. Women in particular can benefit from strengthening activities, as bone and muscle loss is common during and after menopause.
Strength training can be done with or without equipment, in the gym or at home. There are many different activities that can help strengthen your muscles, so choose one that suits you and your lifestyle. Some examples include:
Weight lifting
Use resistance bands
Do push-ups or sit-ups
Do heavy yard work or gardening
Do some yoga
As with aerobic exercise, make sure to start at a comfortable level and slowly increase the amount of exercise. Pregnant women, older adults, and people with health conditions should discuss with their doctor which intensive activities are most appropriate.
3. Flexibility exercises
Adding movements that help improve flexibility is also important for your overall health. These activities help prevent injury, reduce physical pain, and increase range of motion.
Examples of flexibility exercises include:
stretching
yoga
pilates
tai chi
Before stretching your muscles, make sure to warm up your muscles with 5-10 minutes of exercise. This transports blood and oxygen to your muscles, making them easier to stretch.
You can also do flexibility exercises after other physical activities or as part of relaxation. Remember that stretching shouldn't be painful. To avoid injury, push the muscles as comfortably as possible.
4. Balance exercises
Maintaining a good balance helps prevent falls and injuries in older adults, and is also important for daily activities such as walking or climbing stairs.
Some balancing exercises include:
walking heel to toe
standing on one foot, then repeating with the other
yoga
tai chi
standing up from a seated position
How much exercise should you do?
Current guidelines for physical activity for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic activity per week.
This equates to 30 minutes a day, 5 days a week. You can even divide those 30 minutes into shorter periods if you wish – for example, three 10-minute sessions.
Another option is to get at least 75 minutes of high-intensity aerobic exercise per week.
In addition to aerobic exercise, you should also do intensive exercise at least twice a week.
It is important for older adults to do multi-faceted physical activity each week, combining balance exercises with aerobic and strength training.
While these suggestions can be a great goal, remember that any exercise is better than nothing. Start at a level that's right for you and gradually increase your activity as your fitness improves.
You should also choose your favorite activities. If you're afraid to work out at the gym, go nature hikes or exercise at home. If running isn't your hobby, try swimming or taking a dance class.
Choosing activities that suit you and your lifestyle can help make physical activity a sustainable and enjoyable part of your daily routine.
Summary
The term physical activity encompasses any type of exercise you choose to do, including organized exercise times and any other daily activities.
There are different types of physical activity — including aerobics, strength, flexibility, and balance — that you can do at different intensity levels.
Each has its own health benefits, so it's best to include them all in your weekly routine.
Current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity or at least 75 minutes of high-intensity exercise per week for adults, but it's important to start with a level that suits your personal health and mobility and build on that.
Another important way to improve your overall health is to eat the right foods based on your unique metabolism.
The ZOE at-home test helps you do this by looking at how your blood sugar and lipids respond to food and your gut health.
You can take the free quiz to learn more.
