Physical activity.
Physical activity makes our body to work harder than normal and contributes to development or maintenance of a desirable physique and overall health. However, the  actual amount of physical activity needed depends on individual's level of fitness and the goals that have been set. In other words, different levels of intensity are required for weight loss, maintenance of current physique or improvement of stamina.
Regular physical activity can contribute in burning calories and control of body fat. Along with hereditary background, daily physical activity is one of the most important factors, when it comes to prevention of certain medical conditions such as high cholesterol levels, atherosclerosis, high blood pressure, angina, coronary heart disease, stroke, diabetes, insomnia and obesity.
Physical activities are classified in the following three main categories depending on the benefit they cause.
 Aerobic exercises, such as walking, cycling and running, focus on increasing cardiovascular endurance, caloric consumption and contribute to fat burning.
Anaerobic exercises, such as weightlifting increase muscular strength, caloric consumption and basal metabolic rate.
Stretching exercises improve the flexibility muscles and joints. Typically, stretching precedes the other two types of exercises and it is used as warming. Stretching, if done properly, can reduce side-effects, like delayed onset muscle soreness and injuries of muscles or joints.
Physical activity and caloric consumption.
Exercise can be an important part of physical therapy, sports performance or weight loss. For the purpose of weight loss, physical activity works better, when it is combined with reduced caloric intake.
The number of calories burned is dependent on:
Exercising time. The amount of time spent on physical activity.
For instance, a person after walking for forty five minutes will have burnt more calories rather than walking for twenty minutes.
Body weight. A 250 pound person will expend more energy walking a particular distance than a 185 pound person doing the same exercise.
Intensiveness of physical activity. A person walking three miles per hour will burn more calories than walking two miles per hour within the same interval of time.
Basal metabolic rate. This increases with physical activity and consequently contributes to caloric expenditure.
How physical activity affects appetite.
A moderate physical activity does not increase the appetite. In some situations, the appetite will actually decrease. Research indicates that the decrease in appetite after physical activity is greater in individuals who are obese than in others who are of a proper body weight.
Physical activity results in loss of body fat.
When losing weight through a reduced caloric intake diet, a person loses 25% of lean body mass and 75% of body fat. Weight loss that is achieved with a combination of caloric restrictions and physical activity is more effective, because the reduction of fat can reach the 98% of the overall weight loss. For maintenance of a desirable physique, control of caloric intake along with regular physical activity is the best way for a person to preserve lean body mass and muscle tone.
Recommendations about physical activity.
Perform physical activity at least three times a week. Of course, increasing the sequence to four or five times a week is far more beneficial, providing you avoid training the same group of muscle too often. Thus, it would be much better, is you spread your physical activity throughout the week rather than doing it on three or four consecutive days. Otherwise, you might be at risk to experience injuries.
The target heart rate during physical activity should be 60 to 90% of the maximum heart rate.
Proper nutrition is equally beneficial to exercise. The latest should be accompanied by a healthy and balanced diet, in order all the necessary nutrients to be obtained. For instance, fats and carbohydrates provide the required energy, protein is used for muscle improvement and for important bodily functions, vitamins facilitate biochemical reactions and minerals play a multiple role by participating in functions, structure and reactions, as well.
In order to minimize the risk for delayed onset muscle soreness and injuries do some good warming, before any vigorous physical activity.
Drink plenty of water, before, during and after your physical activity. This will prevent dehydration and muscle cramps.
Health benefits from physical activity.
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease and diabetes by controlling cholesterol levels and blood glucose respectively.
Physical activity reduces bone loss that is associated with age and osteoporosis and also helps the body to use calories more efficiently, resulting in weight loss and maintenance.
Increased deeper breathing during physical exercise helps the body to increase the maximum lung capacity and oxygen uptake. This, in turn, results in greater cardiac efficiency, since the heart has to do less work to oxygenate the muscles and in better muscular function as an effect of enhanced blood supply.
Side-effects due to inappropriate or excessive physical activity.
Physical activity should be done at a rate that is suitable for a person’s needs and potentialities. An evaluation by an exercise physiologist and perhaps a doctor is necessary, in order injuries or other health problems to be avoided. Certain factors, like age, gender, physical fitness and medical history, must be taken in consideration.
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