Introduction There has been the universal outflow like the Gospel about the physical exercise like ”Regular physical activity is one of the most important things you can do for your health”

Introduction
There has been the universal outflow like the Gospel about the physical exercise like ”Regular physical activity is one of the most important things you can do for your health”.
Most of us don’t really heed to this information because you’re afraid of getting hurt, lack of preparation thus its time consuming, its only for athletics and some of us are just ignorant about its importance: the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.

Physical activity is outlined as any bodily movement created by skeletal muscles that needs energy expenditure. Physical activity encompasses all activities, at any intensity, performed throughout the twenty four hour day. It includes exercise and incidental activity integrated into our daily activity. This integrated activity might not be planned, structured, repetitive or purposeful for the development of fitness, and should embody activities like walking to the native look, cleaning, working, transport etc.
“Exercise” and “physical activity” are frequently are used interchangeably and generally refer to physical activity performed during leisure time with the primary purpose of improving or maintaining physical fitness, physical performance, or health. Physical activity is not exactly the same concept as exercise. Exercise is defined as a subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. Conversely, physical activity includes exercise however can also be unplanned, unstructured, random and non-purposeful dole out for a mess of reasons.
Intensity
Physical activity is at any intensity, from a straightforward twitch of a muscle, to Associate in Nursing all out sprint. For usefulness, physical activity is viewed as a time from inactive behavior to vigorous intensity activity. Intensities square {measure} generally classified in step with energy expenditure employing a customary measure of intensity, metabolic equivalents (METs). The broad classes’ inactive behavior, lightweight activity, moderate activity and vigorous activity.
Physical activities involves active contraction and relaxation of muscles.

Muscle are soft tissues found in most animals. Muscle cells contain macromolecule filaments of simple protein and globulin that slide past each other, manufacturing a contraction that changes each the length and also the form of the cell. Muscles operate to provide force and motion. they’re primarily accountable for maintaining and dynamical posture, locomotion, in addition as movement of internal organs, like the contraction of the guts and also the movement of food through the system via bodily process
Muscle tissues are derived from the germ layer of embryonic germ cells in an exceedingly method called myogenesis. There are 3 kinds of muscle, skeletal or striated, cardiac, and smooth. Muscle action is classified as being either voluntary or involuntary. Internal organ and sleek muscles contract while not aware thought and are termed involuntary, whereas the skeletal muscles contract upon command ,
Skeletal muscles in turn can be divided into fast and slow twitch fibers.
Muscles are predominantly powered by the oxidation of fats and carbohydrates, but anaerobic chemical reactions are also used, particularly by fast twitch fibers. These chemical reactions produce adenosine triphosphate (ATP) molecules that are used to power the movement of the myosin heads .
Muscle are exquisitely tailored for force generation of movement.
That’s basic physiology of muscles and muscle contraction.
Types of Physical Activities
Before you start planning a routine of regular physical activities for yourself, take some time to learn more about the variety of physical activities that you can engage in
When engaging in regular physical activity or planning your physical activity routine, it is important for you to know the types of physical activity that you should engage in and the benefits they provide:
• Aerobic activity makes you breathe harder and your heart beat faster, as a result, increases heart and lung fitness. Examples include brisk walking, dancing, cycling, jogging, swimming and playing basketball.
Muscle-strengthening activity increase bone strength and muscular fitness. Such activities ought to work all the foremost muscle teams of your body, that is, the legs, hips, back, chest, abdomen, shoulders and arms. Examples embody doing exercises that use your weight for resistance (e.g. push-ups, pull ups, sit ups and squats), operating with resistance band and weight coaching.
How much aerobic activity do I need?
To gain health edges, it’s suggested that a healthy adult engages in either:
• 150 minutes of moderate-intensity aerobic activity every week, or
• 20 minutes of vigorous-intensity aerobic activity, three or additional days every week.
The good news is that you simply can:
• Combine moderate- and vigorous-intensity aerobic activity during a week for additional selection.
• Do the aerobic activity in segments of a minimum of ten minutes. You do not need to do the twenty or half-hour at one go.
Measuring intensity
Intensity is how hard your body is working during aerobic activity. Let’s take a look at the difference between moderate-intensity and vigorous-intensity activities.
Moderate-intensity aerobic activity
Moderate-intensity aerobic activity causes a slight increase in breathing and heart rate. However, you are still able to talk but not sing during the activity. You should also be perspiring. Examples include:
• Brisk walking (5 km/hr)
• Leisure cycling (