7 Types of Physical Activity [2023]

Physical activity is an essential part of a healthy lifestyle. It not only helps to maintain a healthy weight but also improves cardiovascular health, strengthens muscles and bones, reduces the risk of chronic diseases, and enhances mental well-being. But what exactly does physical activity entail? In this article, we will explore the 7 types of physical activity that you can incorporate into your daily routine to reap the numerous benefits they offer.

Quick Answer

Physical activity refers to any bodily movement that requires energy expenditure. It can be categorized into seven main types: aerobic, strength training, flexibility, balance, high-intensity interval training (HIIT), recreational, and everyday activities. Each type offers unique benefits and can be tailored to individual preferences and goals.

Quick Tips and Facts

Regular physical activity is recommended for individuals of all ages and fitness levels.
The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults.
Strength training exercises should be performed at least twice a week, targeting all major muscle groups.
Flexibility exercises, such as stretching or yoga, should be included in a well-rounded fitness routine.
Balance exercises are particularly important for older adults to prevent falls and maintain mobility.
HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity.
Incorporating physical activity into daily routines, such as walking or cycling to work, can be an effective way to meet recommended activity levels.

Background

Physical activity has been a part of human life since the beginning of time. Our ancestors relied on physical exertion for survival, whether it was hunting, gathering, or building shelters. Over time, as technology advanced and our lifestyles became more sedentary, the need for intentional physical activity became evident. Today, physical activity is recognized as a key component of a healthy lifestyle and is recommended by health organizations worldwide.

1. Aerobic Exercise

Aerobic exercise, also known as cardiovascular exercise, is any activity that increases your heart rate and breathing for an extended period. It involves rhythmic movements of large muscle groups and improves cardiovascular fitness. Some examples of aerobic exercises include:

Running: Running is a popular aerobic activity that can be done outdoors or on a treadmill. It is a high-impact exercise that strengthens the lower body and improves cardiovascular endurance.
Cycling: Cycling is a low-impact aerobic exercise that can be done on a stationary bike or outdoors. It is gentle on the joints and provides a great cardiovascular workout.
Swimming: Swimming is a full-body workout that is easy on the joints. It improves cardiovascular fitness, builds strength, and enhances flexibility.
Dancing: Dancing is a fun and enjoyable way to get your heart rate up. It can be done in various styles, such as salsa, hip-hop, or Zumba, and offers both physical and mental benefits.

Aerobic exercise has numerous benefits, including improved heart health, increased lung capacity, weight management, and reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

2. Strength Training

Strength training, also known as resistance training or weightlifting, involves using resistance to build and strengthen muscles. It can be done using free weights, weight machines, resistance bands, or bodyweight exercises. Some examples of strength training exercises include:

Squats: Squats are a compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. They can be done with or without weights.
Push-ups: Push-ups are a classic bodyweight exercise that targets the muscles of the chest, shoulders, and triceps. They can be modified to suit different fitness levels.
Deadlifts: Deadlifts are a compound exercise that targets the muscles of the lower back, glutes, and hamstrings. They can be done with a barbell or dumbbells.
Planks: Planks are a core-strengthening exercise that targets the muscles of the abdomen, back, and shoulders. They can be done on the forearms or hands.

Strength training offers numerous benefits, including increased muscle strength and endurance, improved bone density, enhanced metabolism, and better overall functional fitness.

3. Flexibility Exercises

Flexibility exercises, also known as stretching exercises, help to improve the range of motion of your joints and muscles. They can be done as part of a warm-up or cool-down routine or as a standalone activity. Some examples of flexibility exercises include:

Static stretching: Static stretching involves holding a stretch for a prolonged period, typically 15-30 seconds. It helps to improve flexibility and can be done for all major muscle groups.
Yoga: Yoga combines stretching, strength, and balance exercises with breath control and meditation. It improves flexibility, balance, and mental well-being.
Pilates: Pilates is a low-impact exercise method that focuses on core strength, flexibility, and body awareness. It incorporates controlled movements and breathing techniques.

Flexibility exercises can help to prevent injuries, improve posture, relieve muscle tension, and enhance athletic performance.

4. Balance Exercises

Balance exercises are particularly important for older adults as they help to improve stability and prevent falls. However, people of all ages can benefit from incorporating balance exercises into their fitness routine. Some examples of balance exercises include:

Single-leg stance: Stand on one leg and hold the position for 30 seconds. Repeat on the other leg. To make it more challenging, close your eyes or stand on an unstable surface.
Tai Chi: Tai Chi is a Chinese martial art that combines slow, flowing movements with deep breathing and mental focus. It improves balance, flexibility, and relaxation.
Balance board exercises: Balance boards are a great tool for improving balance and stability. They can be used to perform various exercises, such as squats or lunges, while maintaining balance.

Balance exercises help to strengthen the muscles involved in maintaining balance, improve coordination, and reduce the risk of falls.

5. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of exercise that alternates between short bursts of intense activity and periods of rest or lower-intensity activity. It is a time-efficient way to improve cardiovascular fitness and burn calories. Some examples of HIIT exercises include:

Tabata: Tabata is a popular form of HIIT that involves performing an exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest. This cycle is repeated for a total of 4 minutes.
Circuit training: Circuit training involves performing a series of exercises back-to-back with minimal rest in between. It can include a combination of cardiovascular and strength training exercises.
Sprints: Sprinting involves running at maximum speed for a short distance, followed by a period of rest or slower jogging. It can be done outdoors or on a treadmill.

HIIT workouts are known for their ability to improve cardiovascular fitness, increase metabolism, and burn fat in a shorter amount of time compared to steady-state cardio exercises.

6. Recreational Activities

Recreational activities are physical activities that are done for enjoyment and leisure. They can be individual or team-based and can be tailored to personal preferences and interests. Some examples of recreational activities include:

Hiking: Hiking is a great way to enjoy nature while getting a good workout. It can be done on various terrains and at different levels of difficulty.
Sports: Participating in sports such as basketball, soccer, tennis, or volleyball provides both physical and social benefits. It improves cardiovascular fitness, coordination, and teamwork.
Dancing: Dancing is not only a form of aerobic exercise but also a fun and enjoyable recreational activity. It can be done alone or with a partner and offers both physical and mental benefits.

Recreational activities help to improve fitness, reduce stress, enhance mood, and provide opportunities for social interaction.

7. Everyday Activities

Everyday activities refer to the physical activities that we perform as part of our daily routines. They may not be structured exercise sessions but still contribute to overall physical activity levels. Some examples of everyday activities include:

Walking: Walking is a simple and accessible form of physical activity that can be incorporated into daily routines. Aim for at least 10,000 steps per day to meet recommended activity levels.
Gardening: Gardening involves various physical tasks such as digging, planting, and weeding, which provide a moderate-intensity workout for the muscles.
Household chores: Activities such as vacuuming, mopping, and cleaning can help to burn calories and keep you active throughout the day.

Everyday activities contribute to overall physical fitness and can be an effective way to meet recommended activity levels, especially for individuals who may not have the time or resources for structured exercise sessions.

FAQ

four boy playing ball on green grass

What are seven examples of physical activity?

Seven examples of physical activity include:

Running
Cycling
Swimming
Dancing
Squats
Yoga
Walking

These examples represent different types of physical activity, including aerobic exercise, strength training, flexibility exercises, and everyday activities.

What are 10 examples of physical health?

Ten examples of physical health include:

Cardiovascular fitness
Muscular strength
Flexibility
Body composition
Bone density
Balance
Coordination
Endurance
Power
Agility

These examples represent different aspects of physical health that can be improved through regular physical activity.

What are different types of physical activity?

The different types of physical activity include:

Aerobic exercise
Strength training
Flexibility exercises
Balance exercises
High-intensity interval training (HIIT)
Recreational activities
Everyday activities

Each type offers unique benefits and can be tailored to individual preferences and goals.

What are the 12 components of physical fitness?

The 12 components of physical fitness are:

Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Power
Speed
Agility
Coordination
Balance
Reaction time
Accuracy

These components represent different aspects of physical fitness that can be improved through regular physical activity.

Conclusion

Incorporating different types of physical activity into your routine is essential for maintaining a healthy lifestyle. Each type offers unique benefits and contributes to overall physical fitness. Whether you prefer aerobic exercise, strength training, flexibility exercises, or recreational activities, there is something for everyone. Remember to choose activities that you enjoy and that align with your goals and preferences. By staying active and making physical activity a part of your daily life, you can reap the numerous benefits it offers and improve your overall well-being.

Reference Links

What Is Physical Activity? | NHLBI, NIH