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Physical Activity.. Facts and Guidelines

Physical activity is defined as any bodily movement produced by skeletal muscles that requires more energy expenditure than that during leisure. It includes the various forms of exercise and sport, as well as the activities involving bodily movements, as in the case of playing, walking, domestic work and gardening.

The exercise program consists of three phases:

Phase 1: Fitness acquisition: It lasts for 4-6 weeks of gradual exercise, in terms of duration, repetition and intensity. It has observed, at this phase, that with the passage of time, the heart pulse goes lower at rest time and restoration time.

Phase 2: Fitness improvement: It lasts for 4-6 weeks, during which both the duration and intensity of exercise are increased with the aim of attaining a better fitness level.

Phase 3: Fitness maintaining: During this phase, the fitness level is sustained. It lasts for 6 months or more, during which the exercise is diversified with a view to creating excitement and drawing the practitioner's attention for as long as possible.

Little Exercise Better than None:
Non-active people will have to embark on exercise, gradually, and with the passage of time, the duration, repetition and intensity shall be increased. Non-active adults, and those whose pathological condition does not allow to go beyond certain exercise limits, will enjoy numerous health benefits when doing more exercises.

However, pregnant women, as well as cardiac patients, will have to take the proper precautions and medical consultations prior to the attainment of the recommended fitness levels.

Scientific article on tips and guidelines for better health through walking and physical activity