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5 simple physical activities that are easy to do every day

When we were young, we probably moved a lot and played a lot. However, if you are an adult, this light physical activity is very rarely done, just moving your body feels lazy. So to keep the body moving and active, follow the examples of light physical activity below.

Simple examples of light physical activity

WHO defines physical activity as any physical movement produced by skeletal muscles and requiring energy.

Mild physical activity, on the other hand, is defined as an activity that requires little energy and causes no changes in breathing.

The Ministry of Health of the Republic of Indonesia (Kemenkes RI) states that light physical activity consumes less than 3.5 kcal of energy per minute.

Examples of some activities that are classified as light activities include walking, sweeping the terrace, typing in front of a laptop, and playing games.

Although classified as light physical activity, it turns out that there are many benefits that you can get from doing it.

1. Walk, walk, walk, jog and exercise in the morning

Regular light physical activity helps prevent cancer, heart disease, and other chronic diseases.

However, the frequency of physical activity decreases with age, especially among the elderly.

Instead, you can do light physical activities such as walking.

A study from the Journal of Epidemiology (2015) tried to observe the benefits of walking regularly in improving the health of older people.

This study was conducted on 1,239 men who are members of the community aged 64-65 years.

The results showed that walking for 1-2 hours a day can reduce the risk of death in both men without serious illness and in men with serious illness.

Benefits of Walking Right?

By practicing proper walking technique, you can definitely reap the benefits of walking. Especially if you do it regularly.

Quoted from the Arthritis Foundation, here are some of the health benefits of walking that you can feel.

Strengthens bones. Walking prevents the loss of bone density, so you have a lower risk of osteoporosis and fractures.

relieve joint pain. This activity can increase blood supply to joints and cartilage, increasing oxygen and nutrients to these areas.

Increase muscle strength. The muscular system in certain parts of the body can become stronger after regular walking, especially the core, hamstrings, and calf muscles.

Promotion of blood circulation. Cardio exercise can increase blood flow, thereby lowering blood pressure, strengthening the heart, and reducing the risk of heart disease.

Improves lung health. An increased respiratory rate while walking helps improve lung health, making it easier to breathe later in life.

Lose weight. A brisk 30-minute walk a day can burn up to 200 calories. This can help with weight loss.

Improve mood. Walking helps release endorphins, hormones that trigger feelings of pleasure and make you feel better.

2. Doing homework

House cleaning tasks such as sweeping, mopping, or washing clothes can be categorized as light physical activities.

This activity also has a positive impact on health.

This is shown in a scientific report by BMC Public Health (2013), which examines the effect of physical activity at home on total weekly physical activity.

The study was conducted on 4,563 adults. Data was collected through personal interviews via an online platform.

Research shows that homework can burn calories and tone muscles.

Even light physical activity in a short time has the potential to improve physical fitness, especially for people who are just starting out with regular exercise.

3. Stretching exercises

As you age, your muscles and joints usually become less flexible.

Well, stretching regularly, helps the body move more freely.

Quote from Harvard Health Publishing: Stretching can keep muscles strong, healthy, and flexible. Stretching also helps with joint mobility.

If you rarely stretch, your muscles will shorten and tighten easily.

This causes a weakening of muscle strength so that the muscle contracts completely when moving.

They are also at a higher risk of muscle strain, joint pain, and muscle breakdown.

You can develop this disorder if you lack exercise and poor posture.

4. Painting or drawing

Besides being classified as light physical activity, painting and drawing are also useful for relieving stress and anxiety.

In an article in the Journal of the American Art Therapy Association (2016), a group of researchers measured cortisol levels in 39 healthy adults.

Cortisol is a hormone that regulates the body’s response to stress.

They found that 45 minutes of drawing and painting with an art therapist had the potential to lower cortisol levels.

This paper also shows that there is no difference in health outcomes between professional artists and ordinary people.

This means that regardless of your skill level and creativity, you will still feel the good benefits of this light physical activity.

5. Work at a standing desk

People who sit a lot every day have a higher risk of diabetes and heart disease.

In addition, sitting all the time burns very few calories and makes it easier to gain weight or risk obesity.

A standing desk is a desk where you can stand comfortably while working.

This table can be adjusted in height while sitting or standing.

A scientific review in the journal Human Factors (2009) tried to observe whether standing work changes office work efficiency.

This study conducted a randomized controlled trial with 60 male participants aged 18 to 35 years.

The results showed that using a standing desk for 4 hours a day improved mood and energy.

In addition, standing work tends to increase productivity.

You still don’t want to do physical activity even in the light? Though there are several health benefits that you can get.

So feel free to do it more often.


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