Physical activity is any activity that someone does. It can be moving your arms around, walking around at work, during a meeting, planting a garden, etc. Physical activity is very easy to accomplish throughout the day. Instead of taking the elevator or the escalator at work, take the stairs. If you still decide to take the escalator and no one is in front of you, walk up the escalator. It will get you where you need to go faster! Physical activity should be done for at least 30 minutes a day for 3-5 days/week. It is desired for the activity to be continuous, but if the activity has to be broken down into time increments(3x10min bouts, or 2x15min bouts) then at least the cummulative of 30min is being accomplished. Also the physical activity each time, if done in bouts, does not have to be the same each time. So instead of rolling around in your chair at work to get to another location, get up out of you chair and walk around. It will give you some relief from sitting in a chair all day
Exercise is physical activity that is planned. This could be playing sports with the kids, going for a jog, or riding your bike for an hour. It is desired that the activity to be moderate to vigorous in order to see health benefits and for weight management. If you are looking for result just for health then you need at least 150-300 kcal burn per day, and if you are looking for weight management or weight loss the you need to accumulate at least 500 kcal per day.
There are many people that don't like to exercise for specific reasons: it's not fun, they don't like to sweat, no motivation.
It's not fun: a lot of people think that exercise is not fun. This is very untrue. Exercise can be fun in the right environment and with the right activity. Many people have things they wish that they could do, an activity/sport that they've always wanted to try, or a sport/activity that they used to do. Getting back into those activities can bring back old memories and make relearning them fun. Another way to make and activity fun is to bring a friend with you. If the activity is hard and the friends are too busy talking then you don't even pay attention to the difficulty of the activity.
Don't like to sweat: Unfortunately sweating is a part of doing moderate to vigorous activity. Take a towel with you so you can wipe the sweat away when you start to feel it beading up on your forehead and also take plenty of water so that you don't dehydrate
No motivation: some times people can't seem to find the motivation to get up off the couch and get moving. They have had a long day at work and all they want to do is just go home and sit. Well a way to avoid this is to go ahead and place gym clothes in your car or with you at the office if the gym is just a walk away. This is just a little reminder to go to the gym before you even head home for the rest of the day. It is more convenient to go while you are out than to have to get back up and go back out. Another way to stay motivated is to have a friend you can exercise with or to train for something with.
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