How much physical activity do adults need? & bull; hello healthy

With increasing age and busyness, most adults (18-64 years) lose time and opportunity for physical activity. If you don't really take the time to be actively engaged, you may end up going about your day passively. Especially if you work all day at the office. In fact, the human body must be constantly moved in order to function normally. Like eating, physical activity is one of life's necessities that cannot be overlooked.

Physical activity is an activity for a certain duration of time that requires energy and movement of the skeletal muscles. Don't be confused with sports which mean structured body movements with a specific goal, usually to train a specific body member. However, physical activity is very broad in scope. Starting from daily activities such as walking and drying clothes to sports such as fitness training, swimming, or playing futsal.

ALSO READ: Lazy Movement, One of the Most Causes of Death in the World

The importance of physical activity for adults

Many people underestimate the importance of physical activity. This is because the impact of lack of movement will not be felt immediately on the body. In contrast to the needs of eating. If you don't eat, your body will warn you through hunger. Meanwhile, a new lack of physical activity will give rise to warnings in the long term. In fact, physical activity can actually provide many important benefits that you don't realize every day.

Prevent disease

Physical activity for adults is not only good for maintaining body fitness, but also prevents various diseases that lurk with age. Some of the diseases that are triggered by lack of physical activity include the following.

Coronary heart disease
Stroke
Hypertension
Diabetes
Obesity
Osteoporosis
Breast cancer
Colon cancer
Kidney cancer

Maintain mental acuity

As you get older, the cognitive function of adults will gradually decrease. Especially if you don't have enough physical activity. Your memory, concentration, or accuracy will decrease. Meanwhile, people who are actively moving and exercising will have a sharp mind. This is because as long as you are physically active, the brain will continue to develop by forming new networks and creating hundreds of new connections between brain nerves. You can also avoid the risk of dementia, Alzheimer's disease, or various other disorders of your cognitive function.

ALSO READ: 6 Important Steps to Maintain Brain Health

Think more positively

Moving your body, even if you have to force it because you are not in the mood, has been shown to make a person feel more positive and confident. This is certainly very useful because in adulthood, a person must be faced with various life problems that can cause stress or depression. So, instead of eating all the time when you are in trouble, you better get out of your seat and seek active activity.

ALSO READ: Beware, Work Stress Can Shorten Life

Physical activity needed by adults

The physical needs of adults are certainly different from those of children or the elderly (elderly). According to the World Health Organization (WHO), everyone between the ages of 18 and 64 is required to meet the following physical activity needs.

150 minutes of moderate physical activity or 75 minutes of vigorous physical activity a week
300 minutes of moderate physical activity a week if you get used to it
Skeletal muscle exercises 3 to 4 times a week

Various levels of physical activity

Physical activity for adults is divided into three groups based on the level of intensity, namely light, moderate, and heavy. The following is a complete description and examples of each level of physical activity.

Light physical activity

When you do light physical activity, you will not feel breathless or your heart will beat faster than usual. The body also will not burn many calories into energy. Light physical activity includes washing dishes, cooking, taking leisurely walks in shopping centers, driving a motor vehicle, fishing, and doing muscle stretching.

ALSO READ: How Many Calories Are Burned Through Sex?

Moderate physical activity

Moderate physical activity is characterized by a faster heart rate, more rapid breathing, and increased body temperature. You may also feel a little tired after doing it. Examples of moderate activities include brisk walking, cycling, carrying 2-6 year olds, climbing stairs, changing gallons of drinking water, yoga, dancing, playing volleyball, and roller skating or roller skating. skateboard.

Strenuous physical activity

For strenuous physical activity, your body burns more calories because the energy required is quite large. You will also pant accordingly doing these activities. Usually, physical activity for adults that is quite strenuous is sports such as playing futsal, jogging , swimming, hiking, jumping rope, and playing badminton. It can also be in the form of work that requires energy such as hoeing, pedaling a rickshaw, or completing construction work.