Akre University For

Applied Science
English department

Topic: physical exercise

Prepared by:Omar Sadiq Abdullah

Group:A

Supervisor:Miss Lourd
What is Physical Activity?
Physical activity can be defined as any movement of the body that
requires energy expenditure. This includes any motion you do
through the day excluding sitting still or lying down. For example,
walking to class, taking the stairs, mowing the lawn, and even
cleaning your house can be considered physical activity. Exercise is
a type of physical activity but not every physical activity is exercise.
Exercise is a planned, structured, and repetitive activity for the
purpose of improving or maintain physical fitness.

Why should I be physically active?

The fight against obesity:

More than one-third of U.S. adults (35.7%) are obese. In simplest

terms, obesity is excessive fat accumulation that impairs health.
Obesity has a wide range of medical complications;

• Pulmonary disease
• Cancer
• Stroke
• Gall bladder disease
• Diabetes
• And many more.

The cause of obesity in two people is rarely the same – genetics,

lifestyles, and even viruses all play a role.

Fighting obesity can be influenced by certain risk-factors. The

modifiable risk factors related to obesity include physical activity,
excess caloric intake, and low socioeconomic status. There are also
non-modifiable risk factors; age, heredity, ethnicity/race, culture,
and metabolism.

Obesity is a growing epidemic in our nation. The change starts with

us. Using this physical activity guide can give you the proper steps
towards an obese free neighborhood, city, and nation.

What the experts say:

Performing physical activity on a regular basis will help to improve

overall health and fitness, as well as decrease the risk for many
chronic diseases (Center for Disease Control, 2010).

• HEALTH: The World Health Association defines it as, “Health is

a state of complete physical, mental and social well-being and
not merely the absence of disease or infirmity”
• HEALTH-RELATED FITNESS: The American Academy of Sport
Medicine defines health-related fitness as a set of attributes
one already has or works towards. This develops through
physical activity and aids in the performance of daily function
with vigor and without fatigue.
• CHRONIC DISEASES: A condition that impairs daily living,
decreases longevity and quality of life. Some examples
include cancer, heart disease, diabetes, and Alzheimer’s
disease.

What does this mean for you?

• Benefits of Physical Activity

• Reduced risk for cardiovascular disease, type II diabetes,

certain cancers, and other chronic health conditions

• Help with weight control

• Strengthens bones and muscles

 • Improves mental health, mood, and energy level
• Better quality life

Vigorous intensity can be described as sweating, heavy breathing,

definite raise in heart rate, and unlike moderate intensity, verbal
communication becomes difficult.

Types Vigorous Intensity

Activities
Leisure Time • Bicycling fast or
Activities uphill
• Circuit training

• Jogging/Running

• Jumping Rope

Sports • Basketball

• Football

• Soccer

• Tennis (singles)

Home • Carrying heavy

Activities objects upstairs

• Heavy snow

shoveling/digging
• Moving furniture

Tips for starting

Exercise may be difficult to maintain for some people. Consider the following tips
to achieve long-term success:
• Have a clear goal: Whether for health reasons or otherwise, try to always
keep in mind the reason you started increasing your exercise levels.
• Work at your own pace: Doing too much too quickly can increase the risk
of injury and the chance to develop a stable routine. Set targets based on
the goals you established at the start of the regimen and celebrate small
wins to boost confidence.
• Enjoy yourself: A regimen is more sustainable if a person enjoys the
physical activities that it involves.
• Join a club with a friend: If you join a fitness club with a friend, or
exercise with a friend, you may enjoy the sessions more. Some people
prefer not to have the stress of someone else around. This depends on
you.
• Trainers and teachers can be helpful:People just starting a regimen or
looking to step up their routine may benefit from a personal trainer or
teacher. They can provide motivation and guidance, helping people track
their goals and stay dedicated.
• Vary your exercises: Change your exercise program every few weeks.
Mixing it up can help a person work on different muscle groups and
increase the range of benefits. If you enjoy one particular exercise, such as
running, try changing the speed and distance of a run, or follow a different
route with more hills.
• Make it a habit: After a few weeks of regularity, an exercise routine starts
to become a habit, even if you find it difficult or boring at first.

1- https://www.slideshare.net/
2- https://www.hhs.k-
state.edu/kines/about/outreach/activity-
guide/paforms.html
3- https://www.medicalnewstoday.com/articles/320486#10-
minute-bursts-and-the-brain