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Physical activity- is movement that is carried
out by the skeletal muscles that requires
energy. In other words, any movement one
does is actually physical activity. 

Exercise, however, is planned, structured,

repetitive and intentional movement intended to
improve or maintain physical fitness.
 The four main types of physical activity are:
aerobic(Swimming, cycling, walking, Rowing),
muscle-strengthening(lifting weight, push-
ups, sit-ups, squats), bone-
jumping,running), and stretching( Standing
Hamstring Stretch, Lunge with Spinal Twist,
Triceps stretch, Figure Four stretch).
 Aerobic activity is the type that benefits
your heart and lungs the most.
 Exercise is essential for improving overall health,
maintaining fitness, and helping to prevent the
development of obesity , hypertension , and
cardiovascular disease.
 "Human evolution led to five basic movements,
which encompass nearly all of our everyday
motions." Meaning your workout needs just five
exercise categories: push (pressing away from
you), pull (tugging toward you), hip-hinge
(bending from the middle), squat (flexing at the
knee), and plank( (stabilizing your core).
8 Common Exercise Beliefs that can Hold
You Back
 1. Belief: Exercise in the morning is best for your
Expert verdict: Not necessarily. The time of day is less
important than exercising regularly.
 2. Belief: Exercise wears out your joints

Expert verdict: Usually not. In most cases, exercise will

benefit rather than harm joints
 3. Belief: You need to do vigorous exercise if you

want to get any benefit

Expert verdict: No, you don't. But vigorous exercise can
have some important extra benefits for some people.
 4. Belief: You should never exercise with a
Expert verdict: It depends on your symptoms.
Exercise with a light cold may be fine or even
 5. Belief: Exercise means pushing through

Expert verdict: A certain level of discomfort is
expected but pain is often a sign you need to stop
 6. Belief: Swimming after eating is dangerous

Expert verdict: There's no evidence it's dangerous

but it may be uncomfortable
 7. Belief: If you don't sweat while exercising,
you're not working hard enough
Expert verdict: Not true. How much you sweat is
not a good way to tell how hard you're exercising.
 8. Belief: Running means kissing healthy

knees and ankles goodbye

Expert verdict: Running can cause injuries but
there are simple measures that reduce the risk.