We all know that physical activity is very important for our well-being: it's a fact. Despite this, it is often difficult to be consistent with your sporting activity or any type of training or movement.
Why? There are many reasons, but very often the main cause can be a lack of motivation. To find it, we must first know why it is so important and what type of physical activity we are talking about; then, we must understand what physical activity is right for us and what is the best way to start training without putting it off.
What is meant by “physical activity”
When we hear that we need to be more physically active, we often worry: does this mean we should start lifting weights, running a marathon, or joining a gym? Fortunately, this is not the case. According to the definition given by the World Health Organization (WHO), physical activity is “any bodily movement produced by the musculoskeletal system that requires the expenditure of energy.”
What does this mean? That, in fact, you can also do physical activity through the movements we do in everyday life, during work or in our free time. An example? Walking or cycling are physical activity; the same goes for more demanding housework, non-sedentary hobbies or heavy work. Physical activity includes climbing stairs, moving furniture, walking to the supermarket, and so on.
Of course, then an important clarification must be made: physical activity, to be considered as such, must respect certain characteristics. It is not enough, for example, to walk indoors, take a slow stroll in a park, or wash the dishes to be able to say that you have done a sufficient and useful amount of exercise for the well-being of your body.
What is it, then, that makes physical activity so beneficial to our well-being? Simple: it requires moderate-intense movement, that is, one that is capable of increasing the heart rate and breathing rate and stimulating the cardiovascular system.
To be more precise, we can consider moderate physical activities, for example, hiking, walking or cycling (up to about 15 km/h), stretching, some sports, some types of dance, light gardening or lifting light weights, but also certain household chores.
Instead, physical activities that we can consider intense are those that require greater effort, such as running, jogging, swimming, fast cycling, aerobics, weight lifting, team sports such as basketball or soccer, or moving bulky objects (e.g. during a move or spring cleaning).
In addition, it is also useful to practice physical activity with a duration that is appropriate for the type of training and for the individual. Of course, you do not necessarily have to use a stopwatch every day to calculate everything and you can also be a little freer. You can, for example, go for an hour of fast walking every other day, or practice sports or do a slightly more intense workout in the middle and at the end of the weekend.
Why is physical activity important?
We have said that a certain amount and type of physical activity are very important and the vast majority of experts agree on this. But why? In general, we can say that exercise is essential to maintain the health and well-being of the body and mind. Even if the effects are not the same for everyone, starting to do a good physical activity can represent a decisive change in our lives.
To clarify the possible effects on body and mind, we can start with the latter. In fact, getting active and moving helps us feel better about ourselves, even on an emotional level. Doing a little sport and working out is an excellent idea for those who find themselves facing the stress of a busy day.
From a physical point of view, together with rest, sleep and nutrition, physical activity is also important for keeping body weight under control.
If, in addition to light physical activity, we make a little more effort, we can train physical strength, muscle tone and resistance to fatigue. There is no need to overdo it: just be consistent in training, and after a while we will be able to perceive that, for example, lifting weights or moving objects will be much easier, or that walking long distances will seem less tiring.
Physical activity: how much and what kind to do?
Even though all doctors and experts agree on the importance of physical activity, there are still many differences of opinion on one point: how much and what kind of physical activity is advisable? There are those who push for long sessions of light gymnastics or activities such as yoga or pilates, those who propose shorter but more intense activities and, finally, those who seek a balance between the two.
To avoid any excess and refer to reliable sources, we can refer to the WHO guidelines on physical activity, released in 2020. The World Health Organization, through these recommendations, wanted to encourage everyone to avoid a sedentary lifestyle and try to use their time and energy to get back in shape, even starting from something very simple, but suitable for their age.
In particular, children and adolescents should dedicate at least one hour a day to moderate physical activity, especially aerobics. In addition, more intense sports sessions or exercises are recommended for children, to allow them to strengthen the developing muscular and skeletal system - but also to stimulate socialization and the organization of daily commitments.
Instead, adults (approximately 18 to 65 years old) should engage in physical activity at least a couple of times a week, for a total time that varies depending on the exercises chosen. We recommend 3 to 5 hours of moderate aerobics, or 2 to 3 hours of higher intensity activity, or various combinations of the two, depending on your preferences. It is important that the activities stimulate all the muscles as much as possible, so as to keep the entire body trained.
Finally, for the elderly, it is good to maintain as much as possible the routine already recommended for adults. The quantity and type of exercises, of course, can and must be adapted to the general health conditions, and also for this reason it is important to prevent any problem by asking for advice from an expert. Lighter activities are certainly recommended to strengthen the muscles and improve balance.
Of course, all possible exceptions and special conditions must be considered when determining the physical activity to be performed. For example, people with disabilities, especially if young or old, should in any case seek advice from their doctor before engaging in any type of training. Also be careful with pregnant women: for them, it is better to avoid contacting their doctor to understand how to manage any weekly training sessions.
How to Get More Physical Activity: Tips and Tricks
Even though it is so important to exercise, many of us neglect it, put it off until later or pretend to forget about it. Often, in fact, the effort is not so much in the workout itself, but in convincing ourselves to do it. Here is a short list of tips and suggestions to make it easier to do physical activity:
- Making physical activity a habit is the most important step. You have to include it in your daily commitments, like a work meeting or an outing with friends, and always respect the time you decide;
- get moving in your downtime. Waiting for the pasta to cook? Do a dozen push-ups. Waiting at the bus stop? Stretching on the spot is a great way to pass the time. These are just a few suggestions, but filling your downtime with a little exercise is a great way to get some exercise without too much mental effort;
- choose an activity that suits us and not just the one that seems easier or faster. If we have always wanted to try canoeing or climbing, even if at first they seem like a burdensome commitment, let's start anyway: we will soon discover that it was the right choice for us and training will seem much more fun;
- intensify some normal daily activities. If we really don't have time (or desire) to book a gym or run in the park, we can take advantage of the activities we already do. Some examples? Instead of walking to work, if we can, let's do it running; to get home we quickly take the stairs and don't take the elevator;
- being in company. Every task and activity is easier if done with friends or people we would like to meet. We look for a companion for a run in the park or for a swim in the pool: we will go much more willingly and the effort will seem halved.