Eat Right India


Physical Activity For Good Health

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"


Interesting to Know

✔   Physical activity is a major modifiable risk factor in reduction of non-communicable chronic diseases.

✔   It takes 12 weeks of an exercise routine before you start to see measurable changes to your body.

✔   Being fit is good for your heart because it strengthens the muscles needed to make your heart and cardiovascular system function..

✔   Physical inactivity is also estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden.

Physical activity is any bodily movement done by the skeletal muscles that requires energy expenditure. Physical activity is essential in maintaining ideal body weight by burning excess calories and has a vital significance in prevention of non-communicable diseases.Examples include: Walking, running, dancing, swimming, yoga, and gardening.

Health Benefits of Regular Physical Activity

  • * Controls body weight and composition.
  • * Reduces risk of chronic diseases, such as Type 2 diabetes, high blood pressure, heart disease, osteoporosis, arthritis and certain types of cancers.
  • * Builds strong muscles, improves bone and functional health
  • * Improves flexibility.
  • * Wards off depression and improves mood, sense of well-being and self-esteem.

Types of Physical Activity



Aerobic Activities

  • These activities speed up the heart rate and breathing while improving heart and lung fitness. Examples: brisk walking, jogging and swimming.

    • Resistance, strength building and weight-bearing activities

  • These activities helps in building and maintaining bones and muscles by working them against gravity. Lifting weights, walking with child in arms are a few examples.

    • Balance and stretching activities

  • These activities include dancing, gentle stretching, yoga, martial arts and Tai chi. They help in reducing the risk of injuries by improving physical stability and flexibility.

    • Aerobic Activities

  • These activities speed up the heart rate and breathing while improving heart and lung fitness. Examples: brisk walking, jogging and swimming.

    • Intensity

    The intensity of physical activity is the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise.It can be thought of "How hard a person works to do the activity". The intensity of different forms of physical activity varies between people.It also depends on an individual's previous exercise experience and their relative level of fitness. The two basic levels of physical activity include moderate intensity and vigorous intensity. Read More

    Recommendations for Physical Activity



    For children and youth (5-17 years)

  • Do at least 60 minutes of moderate - to vigorous-intensity physical activity daily like running, dancing, cycling, etc Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone*, at least 3 times per week..

    • For adults aged 18-64 years

  • Do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week. [should be performed in bouts of at least 10-minute duration] OR 75 minutes of vigorous-intensity aerobic physical activity throughout the week OR An equivalent combination of moderate- and vigorous-intensity activity. [Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week].

    • Balance and stretching activities

  • Do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week. [should be performed in bouts of at least 10-minute duration] OR 75 minutes of vigorous-intensity aerobic physical activity throughout the week OR an equivalent combination of moderate- and vigorous-intensity activity. Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.

    • For children and youth (5-17 years)

  • Do at least 60 minutes of moderate - to vigorous-intensity physical activity daily like running, dancing, cycling, etc Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone*, at least 3 times per week..





    • Remember to do..

    • ✔....at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
    • ✔....include 'warm-up' and 'cool- down' periods, before and after the exercise regimen.
    • ✔....at least 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week to lose weight.