By Gabe Sanders Ph.D., NSCA-CSCS
According to recent research and other physical activity promotion experts, moderate-vigorous physical activity is the most ideal form of activity to enhance physical fitness and overall health. Physical activity is different than exercise as physical activity is simply the amount of activity you engage in throughout the day.
Physical activity is essentially any type of activity that is not sedentary, which is considered, sitting, laying down, or extremely low movement activities. Sedentary activity can have a deleterious effect on your health, so the goal is to identify activity intensity thresholds outside of exercise that can be beneficial for your health.
What is it?
Light intensity physical activity is considered basic movements a person does to function from day to day. Light activity can be cleaning your house, walking the dog, or any movement requiring a person to be on their feet that results in skeletal muscle contraction. Moderate-vigorous intense activity takes more energy, more exertion, but is not considered heavy exercise.
Examples of moderate-vigorous activity could be hiking, light bike riding, landscaping around your house, raking leaves or the grass after you mow your lawn, playing tennis, basketball, or dancing. If you notice, the types of activities mentioned for moderate-vigorous activity require significantly more exertion than light activity.
The benefits of continuously engaging in daily amounts of moderate-vigorous activity can provide significant improvement in cardiorespiratory fitness, breathing rates, body composition, and vascular function. The changes in your heart and respiratory health will result in exponential improvements in your overall health.
An ideal recommendation would be to engage in the daily amount of moderate-vigorous activity and exercise- 3-5 days per week with at least three days of strength training. Include enough time in your daily schedule and your health will greatly improve!
Article’s Source
Matthew Nayor, Ariel Chernofsky, Nicole L Spartano, Melissa Tanguay, Jasmine B Blodgett, Venkatesh L Murthy, Rajeev Malhotra, Nicholas E Houstis, Raghava S Velagaleti, Joanne M Murabito, Martin G Larson, Ramachandran S Vasan, Ravi V Shah, Gregory D Lewis. Physical activity and fitness in the community: the Framingham Heart Study. European Heart Journal, 2021; DOI: 10.1093/eurheartj/ehab580
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