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Physical Activity

Physical activity is essential for all adults and the elderly. You should be physically active for at least 30 minutes every day. This will not only help control weight, but also improve health, mood and reduce the risk of many diseases. Physical activity also stimulates the production of the hormone of happiness, provides energy, improves the emotional state, helps to relax, reduces stress and anxiety. People who engage in regular physical activity are more positive and have better self-esteem.

Simple daily physical activity

Physically active free time with family, friends or like-minded people is a great option for those who find it difficult to find time for physical activity during working days. Hiking, playing sports or competing, swimming, cycling, yoga, pilates or dancing can not only help you maintain good physical condition, but also bring you closer to family, community members or friends.

Changing some habits can also provide significant health and energizing benefits. If possible, take the stairs instead of taking the elevator, and if possible, go to work on foot or by bicycle, scooter, skateboard or rollerblades.

Types of physical activity

Physical activity is good for health, it is not just intense sports. It can also be everyday activities such as housework, mobility or leisure. A regular brisk walk of 30 minutes 5 times a week may be enough to maintain good health and well-being. A specific goal, such as strengthening certain muscles or losing weight, will require more physical activity.

Any physical activity should be done at intervals of at least 10 minutes to speed up the heartbeat, breathing and sweating, otherwise there will not be enough positive effects on the body. For example, 30 minutes of physical activity can be done in 2 times of 15 minutes or in 3 times of 10 minutes.

Physical activity can be moderate intensity, high intensity and physical activity. It is advisable to combine all of them with each other to achieve optimal results.

Moderate intensity physical activity

During moderate-intensity physical activity, the heartbeat and breathing speed up, the body warms up and starts to sweat, but no additional effort is needed to talk. For this type of physical activity, it is recommended to spend 150 minutes a week, which can be divided into 3-5 times.

Examples of moderate-intensity physical activity:
medium or fast walking;
Nordic walking;
slow running;
riding a bicycle, rollerblades or a scooter;
light dancing;
ballroom dancing;
recreational physical or sports games;
non-intensive badminton, tennis or volleyball;
table tennis;
throwing the ball into the basket;
golf;
a game of medtak skittles.
intensive housekeeping;
work in the garden or vegetable garden;
carrying and splitting firewood;
lawn mowing;
boat rowing and sailing.

High-intensity physical activity

During high-intensity physical activity, the heart beats faster, breathing becomes more difficult, intense sweating occurs, and it becomes difficult to talk to each other. For this type of physical activity, it is recommended to spend 75 minutes a week, which can be divided into 3-5 times.

Examples of moderate-intensity physical activity: medium, fast or very fast walking;
moderate, fast or very fast running;
climbing stairs quickly;
climbing a steep slope;
moderate or fast cycling;
cycling in hilly terrain;
hiking;
aerobics;
intense dancing;
jumping over a ski jump;
intense sports games: football, basketball, volleyball or outdoor tennis;
swimming;
intensive rowing;
ice skating;
skiing;
cleaning snow;
carrying heavy loads (bricks, earth);
farming such as harvesting hay.

Physical actions

Physical activity strengthens muscles, increases their strength and bone density and strength.

Examples of physical actions:
weight lifting;
exercise with simulators;
push-ups;
squats;
pull-ups;
some yoga, pilates and calanetics exercises;
rowing

Physical activity and sleep

If you have trouble falling asleep or the quality of your sleep is simply poor, physical activity can be a solution. An evening walk in the fresh air at a medium or fast pace is a great way to relax and calm your mind. You will sleep better, and you will feel good the next day. Since physical activity also gives you energy, it's important to leave some time between it and sleep, because the energy boost can also prevent you from falling asleep.