physical activity

Section 1: Understanding of physical activity and its meaning

1.1. Definition and types of physical activity

Physical activity (FA) is any body move, produced by skeletal muscles, which leads to energy consumption. This is a wide concept, covering many forms of movement, from everyday household actions to structured training. It is important to distinguish FA from physical exercises, which are subcategory FA, characterized by planning, structuredness, repeatability and purposefulness.

• Household physical activity (BFA): The most common type of FA, which includes everyday actions, such as housework, work in the garden, climbing the stairs, carrying purchases and other types of home labor. BFA is often underestimated, but it plays an important role in maintaining the general level of activity and health.

• Transport physical activity: It includes active methods of movement, such as walking on foot, cycling or using public transport instead of a car. The promotion of the transport of the FA can significantly increase the overall level of activity of the population and improve the environmental situation.

• Physical activity at the workplace: It includes movements made in the process of work. For people engaged in office work, it is important to include breaks for movement, warm -up and short walks on their working day. For physical labor workers, ergonomics and the correct technique of tasks are important to prevent injuries and overwork.

• Active leisure and sports: It includes sports, dances, campaigns, swimming, yoga and other types of activity that are performed in their free time for the sake of pleasure and maintaining health. This type of FA usually requires a certain organization and time.

• Exercise: As already mentioned, this is the subcategory of FA, including planned, structured and repeated movements aimed at improving or maintaining one or more components of physical fitness. Examples: strength training, cardio training, flexibility exercises.

1.2. Differences in physical activity and physical exercises

Although the terms “physical activity” and “physical exercises” are often used interchangeably, there are important differences between them. FA is a broader concept that includes any movement, while exercises are a specific form of FA, aimed at improving the physical form.

Characteristic	Physical activity	Exercise
Definition	Any body movement produced by skeletal muscles leading to energy consumption.	Planned, structured and repeated movements aimed at improving fitness.
Planning	Not always planned.	Planned and structured.
Target	Maintaining the general level of activity and health.	Improving or maintaining physical form (strength, endurance, flexibility).
Examples	Walking on foot, work in the garden, climbing stairs, dancing, active games.	Running, swimming, strength training, yoga, Pilates.
Intensity	It can vary from low to high.	It can vary from low to high, often controlled.
Monitoring	Usually does not require special monitoring.	It may require monitoring (pulse, intensity, number of repetitions).

1.3. The importance of physical activity for health

Regular FA is invaluable for physical and mental health. It is a key factor in the prevention of many chronic diseases and improve the quality of life.

• Cardiovascular health: FA strengthens the heart muscle, reduces blood pressure, improves blood lipid profile (reduces the level of “poor” cholesterol and increases the level of “good”), reduces the risk of coronary heart disease, stroke and heart failure.

• Weight control: FA helps to burn calories and maintain healthy weight. It also increases muscle mass, which, in turn, increases metabolism at rest.

• Type 2 diabetes prevention: FA improves insulin sensitivity, which helps the body more effectively use glucose and reduces the risk of type 2 diabetes.

• Health of bones and joints: FA, especially exercises with loading (for example, walking, running, strength training), strengthens bones and joints, reduces the risk of osteoporosis and arthritis.

• Improving mental health: FA promotes the development of endorphins, which have a positive effect on the mood and reduce stress, anxiety and depression. It also improves cognitive functions and sleep.

• Reducing the risk of developing certain types of cancer: Studies have shown that regular FA reduces the risk of developing colon, breast, endometrium and some other types of cancer.

• Increase in life expectancy: Regular FA is associated with an increase in life expectancy and a decrease in the risk of premature death from various causes.

1.4. Recommendations on physical activity for different age groups

Recommendations for FA vary depending on age and health. It is important to choose the types of activity that correspond to your capabilities and preferences.

• Children and adolescents (6-17 years old): It is recommended for at least 60 minutes moderate or intense FA every day. Turn on aerobic exercises, exercises to strengthen muscles and bones. Limit the time spent in front of the screens.

• Adults (18-64 years old): It is recommended for at least 150 minutes of moderate aerobic FA or 75 minutes of intensive aerobic FA per week. It is also recommended to perform exercises to strengthen muscles at least twice a week.

• Elderly people (65 years and older): Recommendations are similar to recommendations for adults, but with an emphasis on maintaining balance and flexibility. It is important to adapt the types of activity to your capabilities and, if necessary, consult a doctor.

• People with chronic diseases: Recommendations for FA must be individualized and developed together with a doctor. FA can help improve the state of health and quality of life in many chronic diseases, but it is important to begin to slowly and gradually increase intensity and duration.

1.5. Factors affecting the level of physical activity

The level of FA depends on many factors, including individual, social, economic and environmental.

• Individual factors: Age, gender, state of health, motivation, self -efficiency (confidence in its ability to fulfill FA), knowledge about the benefits of FA, the presence of free time.

• Social factors: Support from family and friends, social norms, the influence of the media, the presence of opportunities for the FA in the community.

• Economic forces: The availability of sports facilities, equipment and programs, the cost of sports, transportation costs.

• Environmental factors: Safety and accessibility of places for FA (parks, sidewalks, bicycle paths), climate, air quality.

Section 2: Types of physical activity and their advantages

2.1. Aerobic physical activity (cardio)

Aerobic activity, also known as Cardio, uses large muscle groups to increase heart rate and respiratory rate over a long period of time. It improves the cardiovascular system, burns calories and increases endurance.

• Types of aerobic activity: Walking, running, swimming, cycling, dancing, aerobics, skiing, rope, rowing.

• Advantages of aerobic activity:

  • Strengthening the heart muscle
  • Reducing blood pressure
  • Improving blood lipid profile
  • Reducing the risk of developing cardiovascular diseases
  • Calorie burning and maintaining a healthy weight
  • Improving endurance
  • Improving mood and decreasing stress
  • Improving sleep

• Recommendations on aerobic activity: At least 150 minutes of moderate or 75 minutes of intensive aerobic FA per week. Divide activity for several days a week to avoid overwork.

• Beginning of aerobic activity: Start small and gradually increase the duration and intensity of training. Warm up before training and make a hitch after. Listen to your body and take breaks when necessary.

2.2. Strength training (weighing exercises)

Power training includes exercises that use resistance to strengthen muscles. Resistance can be created using the weight of your own body, free weights, simulators or elastic tapes.

• Types of strength training: Lift weights, push -ups, squats, attacks, exercises with elastic ribbons, work on simulators.

• Advantages of strength training:

  • Muscle strengthening and increasing muscle mass
  • Increasing metabolism at rest
  • Improving posture and balance
  • Strengthening bones and reducing the risk of osteoporosis
  • Improving blood sugar level control
  • Reducing the risk of injuries
  • Improving physical performance
  • Improving self -esteem

• Recommendations for strength training: Perform exercises for all the main muscle groups (legs, back, chest, shoulders, arms, press) at least twice a week. Perform 8-12 repetitions of each exercise in 2-3 approaches.

• Start of class training: Start with a small weight and gradually increase it as the muscles are strengthened. Use the correct technique for performing exercises to avoid injuries. Consult a trainer to develop a training program that is right for you.

2.3. Flexibility exercises

Flexibility exercises help increase the range of movements in the joints and muscles. They also help reduce the risk of injuries and improve posture.

• Types of flexibility exercises: Stretching, yoga, pilates, tai-chi.

• Advantages of flexibility exercises:

  • Increasing the range of movements in the joints
  • Improving posture
  • Reducing the risk of injuries
  • Improving blood circulation
  • Removing muscle tension
  • Improving relaxation
  • Improving sports results

• Recommendations on flexibility exercises: Perform stretching exercises for all main muscle groups at least twice a week. Hold each stretching position for 15-30 seconds.

• The start of classes for flexibility exercises: Perform stretching slowly and smoothly, avoiding sudden movements. Do not stretch the muscles to pain. Warm up before stretching to prepare your muscles for exercises.

2.4. Equilibrium

Equilibrium exercises help improve coordination and reduce the risk of falls, especially in older people.

• Types of balance exercises: Standing on one leg, walking in a straight line, tai-chi, yoga, exercises with a balancing board.

• Advantages of equilibrium exercises:

  • Improving coordination
  • Reducing the risk of falls
  • Strengthening muscles supporting balance
  • Improving posture
  • Increasing confidence in their movements

• Recommendations for equilibrium exercises: Perform equilibrium exercises several times a week. Start with simple exercises and gradually move on to more complicated. Hold on to something if you feel uncertain.

2.5. Integration of different types of activity

The most effective approach to FA is the integration of various types of activity. The combination of aerobic exercises, strength training, exercises for flexibility and balance allows you to get the maximum benefit for health and physical form.

Section 3: Motivation and maintenance of physical activity

3.1. Setting goals

Setting goals is an important step towards increasing the level of FA. The goals should be specific, measurable, achieved, relevant and time-limited (Smart-targets).

• Specific goals: Instead of saying “I want to be more active,” set a specific goal, for example, “I will walk 30 minutes every day.”

• Measurable goals: Set the criteria for measuring progress. For example, “I will run 5 kilometers in 30 minutes.”

• Release goals: Set goals that can really be achieved taking into account your capabilities and restrictions. Start small and gradually increase the load.

• Relevant goals: Make sure your goals correspond to your needs and values. For example, if your goal is to improve heart health, choose aerobic exercises.

• Limited Time targets: Set the deadlines for the goals. For example, “I will achieve my goal in 3 months.”

3.2. Search for support

Support from family, friends and colleagues can significantly increase your motivation and commitment to FA.

• Engage with friends or family: Joint classes make FA more pleasant and social.

• Join the interest groups: Join the running clubs, yoga groups or other organizations where you can meet like -minded people.

• Contact a professional: A personal coach can help you develop an individual training program and provide the necessary support and motivation.

3.3. Overcoming obstacles

On the way to an increase in the level of the FA, various obstacles can occur, such as lack of time, fatigue, bad weather and lack of motivation. It is important to anticipate these obstacles and develop strategies for overcoming them.

• Lack of time: Plan FA in advance and include it in your daily routine. Divide training into shorter periods of time. Use the time that you usually spend on watching TV or social networks for FA.

• Fatigue: Start small and gradually increase the load. Domest and eat correctly. Take breaks during training.

• Bad weather: Take the FA in the room (at home, in the gym, in the pool). Dress the weather and do not miss training due to small rain or snow.

• Lack of motivation: Remember the benefits of FA for health and well -being. Reward yourself for achieving goals. Change the types of activity to avoid boredom.

3.4. Progress monitoring

Progress monitoring helps to track the results and remain motivated.

• Maintaining a training diary: Write out types of activity, duration, intensity and your sensations.

• Using fitness trackers and applications: Fitness trackers and applications can track your activity, pulse, sleep and other indicators.

• Regular weighing and measuring body volumes: This will help you evaluate progress in achieving weight control goals.

• Physical form assessment: Conduct tests regularly to assess your strength, endurance and flexibility.

3.5. Creating a habit

FA should become a habit, not a temporary hobby. To do this, it is necessary to make it part of your daily life.

• Make FA at the same time every day: This will help you form a habit.

• Take the FA with other habits: For example, walk during telephone conversations or stretch during a TV watch.

• Be patient: The formation of a habit requires time and effort. Do not be discouraged if you sometimes skip training. Just return to your graphics as soon as possible.

Section 4: Security and prevention of injuries

4.1. Consultation with a doctor

Before starting classes, especially if you have any chronic diseases or you have not played sports for a long time, you need to consult a doctor. The doctor will evaluate your health status and give recommendations on the types of activity that suits you.

4.2. Warm up and hitch

Warm up and a hitch are important components of each training.

• Warm up: Prepares muscles and joints for the upcoming load. It increases blood circulation, improves muscle elasticity and reduces the risk of injuries. The warm-up should last 5-10 minutes and include light aerobic exercises and stretching.

• Hitch: Helps to gradually reduce heart rate and return the body to a rest state. It also helps to prevent muscle pain and convulsion. The hitch should last 5-10 minutes and include light aerobic exercises and stretching.

4.3. Correct technique of exercise

The use of the correct technique of performing exercises helps to avoid injuries and increase the efficiency of training. If you are not sure of your technique, contact the coach for help.

4.4. Gradual increase in load

Do not try to do too much too quickly. Gradually increase the intensity and duration of training to avoid overload and injuries.

4.5. Proper equipment

Use the right shoes and clothes for LA. Shoes should be comfortable and provide good support. Clothing should be breathing and not to be constrained by movement.

4.6. Hydration

Drink enough water before, during and after training to avoid dehydration. Dehydration can lead to fatigue, headache and muscle cramps.

4.7. Listen to your body

Do not ignore the pain. If you feel pain, stop and rest. If the pain does not pass, consult a doctor.

4.8. Prevention of overtraining

Obraining is a condition that occurs as a result of too intense training and insufficient recovery. Symptoms of overtraining include fatigue, a decrease in sports results, sleep disturbance, loss of appetite and increased susceptibility to disease. To prevent overtraining, it is necessary to give your body enough time to restore, eat and spill out correctly.

Section 5: Physical activity and special population groups

5.1. Pregnant women

FA is useful for pregnant women, if there are no contraindications. It helps to alleviate the symptoms of pregnancy, such as fatigue, back pain and constipation. FA can also reduce the risk of gestational diabetes and preeclampsia. It is recommended to perform a moderate aerobic FA for 150 minutes a week. Avoid exercises that can lead to falls or abdominal injuries. Consult a doctor before the start of the FA during pregnancy.

5.2. People with disabilities

FA is important for people with disabilities to improve their physical and mental health. Types of activity should be adapted to individual capabilities and restrictions. There are various types of adaptive FA, such as swimming, cycling on a manual drive, basketball in wheelchairs and others. Consult a doctor or physiotherapist to develop the FA program, which is right for you.

5.3. People with chronic diseases

FA can help improve the state of health and quality of people with chronic diseases, such as cardiovascular diseases, diabetes, arthritis, asthma and cancer. Recommendations for FA must be individualized and developed together with a doctor. It is important to start slowly and gradually increase the intensity and duration of training.

5.4. Elderly people

TA is important for maintaining the health and independence of the elderly. It helps strengthen muscles and bones, improve balance and coordination, reduce the risk of falls and improve cognitive functions. It is recommended to perform a moderate aerobic FA for 150 minutes a week, as well as exercises to strengthen muscles and balance at least twice a week. Adapt the types of activity to your capabilities and, if necessary, consult your doctor.

5.5. Children with obesity

FA plays an important role in the treatment and prevention of obesity in children. It is recommended for at least 60 minutes moderate or intense FA every day. Encourage children to active games in the fresh air, playing sports and participating in school sports programs. Limit the time spent in front of the screens and replace it with active classes.

Section 6: The availability of physical activity

6.1. Creation of a supporting environment

The creation of a supporting environment is an important factor in an increase in the level of the phase of the population. This includes the creation of safe and affordable places for FA, such as parks, sidewalks, bicycle paths and sports facilities. It also includes the promotion of FA in schools, at workplaces and in communities.

6.2. Social initiatives and programs

Various social initiatives and programs can help people increase the level of FA. It can be programs to encourage walking, cycling, sports and participation in fitness classes. These programs can be aimed at various age groups and groups of the population.

6.3. Information and education

Information and education on the benefits of FA and ways to increase it can help people make a conscious decision about their health and well -being. This can be achieved using the media, educational programs, brochures and websites.

6.4. Politics in the field of physical activity

The government can play an important role in encouraging FA with the help of a policy aimed at creating a supporting environment, financing social initiatives and programs, as well as informing and education of the population. This may include a policy aimed at improving the city layout, creating bicycle paths and sidewalks, promoting the FA in schools and at workplaces, as well as financing for health maintenance programs.

Section 7: New Technologies and Physical Activity

7.1. Fitness trackers and smart watches

Fitness trackers and smart watches have become popular tools for tracking FA. They can track the number of steps, the distance traveled, burned calories, heart rate and sleep. This information can help people control their level of activity and remain motivated.

7.2. Fitness mobile applications

There are many mobile applications that help people engage in FA. They can offer training programs, track progress, provide motivation and connect people with other users.

7.3. Virtual reality (VR) and fitness

Virtual reality (VR) offers new opportunities for the classes of FA. VR games and applications can make training more interesting and fascinating. They can also allow people to engage in the comfort of their home, regardless of the weather or the time of day.

7.4. Artificial intelligence (AI) and personalized fitness

Artificial intelligence (AI) can be used to create personalized training programs based on individual needs and goals. AI can also be used to monitor progress and make adjustments to the training program.

Section 8: Physical activity in different cultures

8.1. Cultural factors affecting physical activity

Cultural factors can have a significant impact on the level of the Population. This includes cultural norms, traditions, beliefs and values associated with FA.

8.2. Types of physical activity in different cultures

In different cultures, there are different types of FA. For example, in some cultures, dancing are popular, in others – martial arts, and thirdly, traditional games.

8.3. Strategies for encouraging physical activity, taking into account cultural characteristics

The strategies of the promotion of the FA must take into account the cultural characteristics of the population. This includes the adaptation of programs and initiatives to cultural norms, traditions and beliefs.

Section 9: Future of physical activity

9.1. Physical activity trends

In the future, one can expect further growth in the popularity of fitness trackers, smart watches, mobile applications and VR technologies. You can also expect more attention to personalized fitness and use of AI to develop individual training programs.

9.2. Innovation in the field of physical activity

In the future, new innovations in the field of FA may appear, such as exoskeletons that will help people with disabilities move, and new types of training using advanced technologies.

9.3. The role of physical activity in public healthcare

Tha will play an increasingly important role in public healthcare in the future. Governments and healthcare organizations will continue to develop and implement programs and politicians aimed at promoting the FA and improving the health of the population.

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