Physical Activity

Simply put, physical activity and exercise are crucial for everyone, regardless of age. Children, adolescents, and adults all need regular physical activity to promote and maintain good health. Staying active throughout all stages of life, regardless of your body type or BMI, is essential.

Symmio’s report outlines 3 specific areas to be graded on:

1. Moderate Activity

2. Vigorous Activity

3. Muscle Strength Training

Moderate Activity

Goal: 150 minutes / week

Moderate activity is any exercise that gets your heart rate up and makes you breathe a little harder but still allows you to talk without too much difficulty.

Think of activities like brisk walking, gardening, or cycling at a casual pace. You’ll feel warmer and might start to sweat a bit, but you won’t be completely out of breath.

Examples of moderate-intensity aerobic activities:

• Brisk Walking: Walking at a pace where you can talk but not sing comfortably.

• Gardening: Activities like raking leaves, planting flowers, or weeding.

• Casual Cycling: Biking at a steady, easy pace on flat terrain.

• Dancing: Social dancing or other forms that keep you moving but aren't too intense.

• Swimming: Leisurely swimming or doing water aerobics.

Goals:

• Improve Cardiovascular Health: Aim for at least 150 minutes of moderate activity per week to strengthen your heart and improve circulation.

• Weight Management: Regular moderate activity helps maintain a healthy weight.

• Enhance Mood: These activities can boost your mood and reduce stress.

Vigorous Activity

Goal: 75 minutes / week

Vigorous activities really get your heart pumping and make you breathe much harder. You’ll find it difficult to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities include:

• Running or Jogging: Running at a pace where speaking more than a few words at a time is difficult.

• Aerobics Classes: High-energy classes like Zumba or kickboxing.

• Fast Cycling: Biking quickly, especially on hilly terrain.

• Sports: Playing high-intensity sports like basketball, soccer, or tennis.

• Swimming Laps: Swimming at a fast pace, incorporating different strokes.

Goals:

• Boost Cardiovascular Fitness: Aim for at least 75 minutes of vigorous activity per week to significantly improve heart and lung function.

• Increase Endurance: These activities enhance stamina and overall physical endurance.

• Burn Calories: Vigorous activities burn more calories in less time, aiding in weight loss.

Muscle Strength Training

Goal: 2 x / week

Strength training involves exercises that make your muscles work harder than usual, helping to increase muscle strength and endurance. This can be done by lifting weights, using resistance bands, or even using your own body weight, like when you do push-ups, pull-ups, or squats. The goal is to work your muscles to make them stronger over time.

• Weight Lifting: Using free weights or weight machines at the gym.

• Resistance Band Exercises: Using elastic bands to add resistance to movements like bicep curls or leg lifts.

• Bodyweight Exercises: Doing push-ups, pull-ups, squats, lunges, or planks.

• Climbing: Activities like rock climbing or tree climbing.

• Pilates or Yoga: Focusing on poses and movements that strengthen muscles.

Goals:

• Build Muscle Strength: Aim to work all major muscle groups at least two days per week.

• Improve Muscle Tone and Endurance: Regular strength training helps muscles become more toned and can improve endurance.

• Enhance Bone Health: Weight-bearing exercises can increase bone density and reduce the risk of osteoporosis.