What is Physical Activity?

It is any movement made by the muscles of the body that requires exertion of energy such as running,
swimming, dancing, etc. Exercising is considered physical activity but more structured and planned.
Regular physical activity promotes a healthy lifestyle as it improves our health and helps lower risks of
illnesses. It is necessary for us to engage in physical activities to enhance our level of fitness. Many of us
exercise and do physical activities at home, in school, and at the gym. Some of these include aerobic,
muscle strengthening, and bone strengthening activities, all of which are good for body composition. It is
important to know the nature of these physical activities for a better understanding of what it does to our
body.

Aerobic, Muscle and Bone Strengthening Activities: How Do They Work and Differ?

Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and
breathing rate. They cause us to sweat profusely and breathe harder. Our heart pumps blood more
vigorously, causing oxygen to circulate throughout our body. This allows us to sustain our aerobic
exercise for a few minutes. Such activities like jogging, running, swimming and dancing are some
examples of aerobic exercises which improve our cardiorespiratory fitness. They also help lower risks of
cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities can be done on a daily basis.
To be physically fit, it is important to engage in aerobic activities.

Guidelines for Aerobic Exercise

 Frequency
- Always consider the number of aerobic exercise sessions per week. When doing cardio exercises,
especially to lose weight, frequency is an important factor to make it more effective. Start cardio
exercises for at least 3 days a week for the first few weeks, with not more than 2 days’ rest between
sessions. Afterwards, we can gradually increase the frequency of exercise to 5 days a week.
 Intensity
– To be effective, aerobic exercises should be done in moderate intensity, that is, our heartrate should be
60 to 80% of our maximum heart rate. First, determine the target heart rate by getting the maximum heart
rate and the recommended heart rate range. This will then tell how hard we should exercise during our
training.
 Time
– More time spent doing aerobic exercises means more calories burned and an increase in endurance. We
can at least do 20 minutes per session at first, then gradually increase it to 60 minutes.
 Type
- Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some
activities that we can do to improve our heart rate. It is also important to try different exercises and
activities to avoid boredom.

Muscle Strengthening Activities

Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or
some weight. Muscle strengthening activities help build good muscle strength. When muscles do more
work, it becomes stronger. Therefore, having strong and healthy muscles enable us to perform everyday
physical tasks. With strong and capable muscles, we can rearrange the furniture in our living room and
carry heavy grocery bags from the market to our home.

During muscle strengthening activity, muscle contraction occurs. The repetitive contractions during
exercise can cause damage to the muscle fibers. Our body repairs these muscle fibers when they get
damaged. The repair happens after exercise while muscles are at rest. New muscle fibers are produced to
replace or repair those that were damaged. The muscles in our body then start to grow larger and stronger.
This stimulation and repair process is called muscle hypertrophy. It is important to note that these muscle-
strengthening activities—short high intensity exercises—should be alternately scheduled in a week
allowing rebuilding of muscles during rest periods. Ideally, one to two days of rest lets our muscles rest
and recover.

Exercises like push-ups, sit-ups, squats, and lifting weights are some examples of muscle strengthening
activities that you can do if you want to have strong and lean muscles. Remember that before you start
doing these activities, be sure to do dynamic warm-up to avoid injury.

Bone Strengthening Activities

Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles
contract, they pull their attachment on bones causing physical stress. This consequently stimulates bone
tissue, making it stronger and thicker. Such bone strengthening activities can increase bone density
throughout our skeletal system. This is called bone hypertrophy.

Many forms of physical activity like running, skipping rope, and playing basketball help keep our bones
fit. Bones also support groups of muscles to reduce risk of falling. It is important to understand that bone-
strengthening exercises do not only focus on bone health, it also focuses on improving muscle strength,
coordination, and balance.

Each strengthening activity mentioned works differently from the other as each focuses on different target
areas in the body. But each contributes to the ultimate goal of being fit. Being fit is important and requires
a proper plan and much effort and discipline. If we want to live healthy, we need to optimize our daily
physical activities to achieve our desired level of fitness.

Aerobic Activities Muscle Strengthening Activities Bone Strengthening Activities

During aerobic activity, Muscle contraction occurs during a Bone growth is stimulated by
oxygen is delivered to muscle strengthening activity. The physical stress. As skeletal
the muscles in our body repetitive contractions during exercise muscles contract, they pull their
allowing us to sustain cause damage to muscle fibers. attachment on bones causing
the physical activity for However, these muscle fibers are ready physical stress. This
few minutes. to be repaired once they get damaged. consequently stimulates bone
The repair of muscle fibers happens tissue, making it stronger and
after exercise while muscles are at rest. thicker. Such bone strengthening
There will be new muscle fibers activities can increase bone
produced to replace and repair those density throughout our skeletal
fibers that were damaged. The muscles system.
in the body then start to grow larger and
stronger.

Our body needs specific amount of energy when we do physical activities. When we exercise, a
low or high amount of energy is supplied to muscles depending on the duration, intensity, and nature of
the exercise. Activities like sprinting and jumping require a large amount of energy used in short a period
of time. On the other hand, marathon running and long-distance swimming require low but steady amount
of energy over a longer period of time. It is important for our body to get the energy it needs to effectively
perform these physical activities.
 The food that we eat is a source of energy. Eating before doing exercise can contribute to
performance. There is a complex chemical process called cellular respiration in which our body takes in
food and uses it to convert and produce adenosine triphosphate (ATP). ATP supplies energy to muscle
cells for muscular contraction during physical activity. Creatine phosphate (CP), like ATP, is stored in
muscle cells. When it is broken down, a large amount of energy is released. Three energy systems work
together as we exercise. However, a specific energy system can dominate depending on the intensity and
of type of activity that is being done.

What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical
activities. It provides high bursts of start up energy that lasts around ten seconds or less. ATP-CP provides
immediate energy without requiring any oxygen (anaerobic) and does not produce lactic acid (a-lactic).
Many athletes who participate in sports competitions require short amounts of acceleration. Athletic
events like the shot put, weight lifting, and 100-meter sprint are examples of physical activities that utilize
the ATP-CP energy system. However, the ATP-CP system will not supply ATP again until the muscles
have rested and have been able to regenerate.

Anaerobic Lactic (Glycolytic) Energy System

Anaerobic Lactic is also known as the glycolytic energy system, an energy system that supplies energy
for medium to high intensity physical activities. These high intensity activities usually last from ten
seconds to two minutes. When an athlete sprints for 400 meters, lactic acid builds up in blood and muscle
cells. Normally, there is a shortness of breath, and a burning sensation in the muscles once lactic acid is
produced. Same as with ATP-CP, the anaerobic lactic system does not require oxygen but is capable of
supplying energy for high intensity activities. The difference between the two systems is amount of time
that the system can work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic
system kicks in to provide energy.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system provides energy for low
intensity physical activities that last from two minutes to a few hours. Aerobic energy system, compared
to ATP-CP and glycolytic energy system, requires much longer oxygen in muscles in doing physical
activities like long distance swimming running and playing sports (e.g. basketball, soccer, futsal). If a
person exercises for 8 minutes, aerobic energy system will become a dominant source of that person’s
energy. Aerobic energy system continually produces ATP energy to muscles as long as oxygen is
available to muscles in the body. Unlike anaerobic lactic system, aerobic energy system does not produce
lactic acid since oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there are times when one energy
system dominates during a specific type of physical activity, it is important to understand that all energy
systems are active. Each energy system changes during the activity depending on its duration and
intensity. Therefore, once we engage in physical activities or sports, all three energy systems may be in
use but in varying degrees.

Summary:

Energy System Intensity Duration Lactic Acid Oxygen Examples

Production Requirement
Anaerobic A- High Lasts 10 Does not Does not Shot put, 100meter
Lactic seconds or less produce lactic require oxygen sprint
 acid

Anaerobic Lactic Medium to Lasts 10 Produces lactic Does not 400 to 800meter
High seconds to 2 acid require oxygen sprint
minutes

Aerobic Energy Low Lasts 2 Does not Requires 3-km run, long
System minutes to a produce lactic oxygen distance swimming,
few hours acid playing sports (e.g.
basketball, football,
futsal

Many of us try to live a healthy lifestyle. We do various things to become fit and to achieve our desired
physique — oftentimes without first knowing and understanding the consequences. Our health becomes
at risk and prone to different risks that can affect our capacity to do daily physical activity. We need to
realize that there are some common health practices — particularly when dealing with stress— that need
to be corrected right away, especially among the young ones. Some stress coping measures affect or show
in a person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management: What Goes Wrong?

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It only goes wrong if we
consume less or more than what our body needs; also when we eat unhealthy food. This can lead to being
underweight, overweight, or even obese. It is alarming to see that many are suffering from malnutrition,
overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to lack of adequate nutrients in the
body. Many of them do not get the right amount of calories to fuel their bodies thus, they tend to lack the
energy to do regular tasks at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and osteoporosis.

Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an

intense fear of gaining, and an abnormal understanding of body weight, often due to coping with
emotional problems stemming from self-worth.

People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by
restricting food intake, exercising excessively, or misusing diet aids, diuretics, and laxatives.
These tend to significantly interfere with activities in their lives.
(http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508)
 Overeating is also found to be one of the leading causes of overweight and obesity. Eating too
much, especially processed food and sugary drinks, coupled with a sedentary lifestyle contribute
significantly to weight gain. The calories consumed, particularly from fats and sugars, have to be burned
off through physical activity or exercise. Otherwise, these calories will be just be stored in the body as fat.

Overweight and obese people often encounter a lot of physical and emotional struggles in their
daily lives. They often have a hard time doing simple tasks such as tying their shoelaces or walking up a
short flight of stairs. They also find themselves the subject of bullying. Furthermore, they are also at risk
of developing other health conditions such as cardiovascular diseases, diabetes, among others.

Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep everyday to
allow the body to rest and regenerate. When we wake up in the morning after a good night’s sleep, we
feel fresh and energetic. We become effective and productive in our daily activities. However, a lot of
people, in particular teens, practice bad sleeping habits such as the following:

1. Staying up all night - This is the most common bad sleeping habit of most people. In order to submit a
project, a paper, or some other work at the last minute, they cram to finish it, staying up all night until
they are done. Some people just spend the night reading or doing other stuff that they just do not want to
postpone for another time.

2. Internet Addiction - Social media is massively addictive. Many people would spend a lot of their
time browsing social media sites such as Facebook and YouTube. They are awake all night to converse
and play with their friends and forgo sleeping on time. This results in tiredness and unproductiveness in
work, in school, and even at home.

3. Eating Before Sleeping - Eating could be one of the things we do that give us comfort—but should be
discouraged just before bedtime. Eating before sleeping can cause discomfort preventing us from falling
asleep easily. When we eat too close to our bedtime, it means that we go to our bed while digesting. This
can cause acid reflux which makes a person lose sleep. It is best to eat 4 hours before falling asleep so we
can be sure that our digestive system has done its job.

Stress Management We need to deal with the fact that stress is part of our lives. Stress happens for many
reasons – environmental factors, fatigue, too much work, illness, and loneliness. It is inevitable; hence,
needs to be handled properly. Handling stress seems to be tough to do but we need to learn how to cope
with it the right way. If not properly dealt with, it can lead to many health concerns—difficulties in
sleeping, poor immunity, hypertension, and even heart disease. One may also perform poorly in physical
activities because of stress. However, while some may be able to deal with stress, others may not and
resort to ineffective—or worst, unhealthy—means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than facing the
problem

According to the World Health Organization, in 2012, out of 56 million deaths worldwide, 38
million were due to cardiovascular diseases. Knowing this, making the decision to be aware of our health
and to change to a healthier lifestyle—through balanced diet, regular physical activity, and enough sleep
— would be to our advantage.

Summary:

Skipping meals, overeating, too much intake of processed food, lack of sleep, staying up late, and the
inability to cope with highly stressful environment are all part of having an unhealthy lifestyle. This can
lead to failure in performing daily tasks as these affect the physical and even emotional state of a person.
Being exposed to a prolonged state of stress may compromise our immune system and even lead to health
conditions such as cardiovascular diseases, diabetes, and cancer. It is therefore a wise to be aware of your
health and to correct bad health practices as early as now—or suffer the consequences.